That Eureka Moment

You know, sometimes you just have that eureka moment where you have to do a double take and appreciate what just happened.

I’m betting most of you are living your lives so fast and planning for the future, that you don’t have a whole lot of time to appreciate what’s happening in the present.

I know that I spout off about a million words a minute a lot of the time without always considering the implications of what’s being said until the syllables have already escaped my breath.  It’s the same way when I’m typing…I guess the luxury there is that I can usually go back and edit.

Sometimes though I think that all the neurons fire just right and out of the brain stew emerges something poignant enough to be recognized, and maybe even shared.  I had something like that happen on Friday, and some of you may already know the story (or have seen a Facebook post) so bear with me here!

I got an email from CFHV’s Ben Dukes.  He’s one of our morning crew at 6am, and it takes a special kind of dedication and discipline to be able to get in your fitness at that hour.

That’s why I was surprised by his message.  We were discussing nutrition and eating strict Paleo, cutting out sugars, etc.  He basically said he didn’t think there was any way he could go strict Paleo, and that cutting out sugar would be hard enough!

Without thinking twice about it, I fired off a response that came from a place…well, I don’t know where.  I said:

“Commitment to improvement is what’s expected, not perfection…it isn’t sustainable.”

It hit me right after what good advice that is not just in reference to nutrition, but to every day we train here at CFHV.

It goes back to the old sayings like, “trust in the training”, or “you can’t see the forest for the trees”.  All basically meaning the same thing…

Don’t get so marred down in the day to day, WOD to WOD, or even rep to rep, that you can’t appreciate all of the improvements and milestones that are happening around you and TO you!

Just continue to improve with each rep, lift, WOD, or day.  That’s what’s sustainable.  That’s what we expect.  One step at a time!

Let’s take that attitude in to this week and have some great training!


Monday’s Training:

CrossFit:

Today is Wk 1 for new Posterior Chain Strength Cycle – focus is on the full SNATCH.

A: Group Warmup & Mobility:

B: Pre-WOD Skill: EMOM 5 – HSPU / INVERSION Progression

C:STRENGTH, TECHNIQUE & DEVELOPMENT: SNATCH WEEK 1

1. DRILL #1: 10 Reps x Angel Drops
2. DRILL #2: DIP/HINGE/PULL/CATCH:  3 Reps x 3 MIN EMOM.
3: HANG SNATCH x 5 REPS – EMOM 6 MINUTES

WOD: FOR TIME LADDER:

30-25-20-15-10-5 Wall Ball
*After each round: 20 Double Unders/5 Burpees

 

Fusion (6:30pm):

Group Warmup & Mobility:

 

WOD:

5 MIN of BIKE OR ROW
4 MIN of WALL BALL SHOTS
3 MIN of BOX JUMPS / STEP UPS
2 MIN of SIT UPS
1 MIN of BURPEES

REST 1 MIN

8 SETS:

30 SEC KB SWINGS
+
30 SEC PLANK HOLD

REST 1 MIN

1 MIN of BURPEES
2 MIN of SIT UPS
3 MIN of BOX JUMP / STEP UPS
4 MIN of WALL BALL SHOTS
5 MIN of BIKE OR ROW

(40 MIN PROGRAM)

momWOD:

Group Warmup & Mobility:

Body Composition:

3 SETS:
A1: Seated DB Shoulder Press @ 30X1; 8 Reps; rest 20 sec
A2: Standing DB Curls @ 30X1; 8 Reps; rest 20 sec
A3: DB Push UP + R Arm Row + DB Push UP + L Arm Row x 8 Complex; rest 30 sec

2 SETS: Supplementary – use 2.5-5lb plates
B1: “LYPT” x 8 Reps each letter; rest 30 sec
B2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

WOD: 50-40-30-20-10*:

WALL BALL SHOTS
DOUBLE UNDERS (2:1 Singles)

* After each round, complete 5 Burpees


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Pre-WOD Progression: HSPU/ INVERSION (5 MIN)

THE BEAR COMPLEX:

  • POWER CLEAN
  • FRONT SQUAT
  • PUSH PRESS
  • BACK SQUAT
  • BTN PUSH PRESS

Completion of all five lifts counts as one rep.

Each set of 5 or 7 reps MUST be done UNBROKEN.

Choose between 5 x 5 or 5 x 7

Rest for 5 MIN between each set.

Add weight each set.

Fusion (7:00am & 6:30pm):

Group Warmup & Mobility:

Focus: Single Leg Strength & Stability:

3 SETS:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 reps each leg; rest 30 sec
A2: 30 sec Max Compression / Hollow Body Hold; rest 30 sec

2 SETS:
B1: Alternating Lateral Box Step Ups x 8 Reps each leg; rest 20 sec
B2: Single Leg Box Squats (or Pistols if able) x 8 Reps each leg; rest 20 sec
B3: Single Leg Glute Bridges (may try banding for more resist) x 8 Reps each leg; rest 60

WOD: AMRAP 15 MINUTES:

30 WALL BALL SHOTS
20 DOUBLE UNDERS (40 singles)
10 BURPEES