Today we have a great guest blog from Coach Craig about Commitment!
Especially with our 60 day Burpee Challenge happening right now, it’s particularly timely.
You may be surprised though. It isn’t just about lifting more weight or showing up every day…there’s a lot more facets to commitment that we need to consider.
Here’s Coach Craig:
“People get involved with CrossFit for many different reasons.
Physical improvements, mental health, community, and there are probably a million others. Whichever reason is the driving factor for you to be a part of CFHV, the first step of your progress is commitment.
With that said, commit to getting better, commit to doing it safely, and commit to having FUN. After all, it’s YOUR free time you are giving up to go get healthy.
One of the first steps is to make sure your body can do the things you are asking it to do.
Mobility is crucial for the various movements in CrossFit, and also within your normal lives. Life has a way of making us all tight so we all have to find a way to become more mobile.
There are a lot of great ways to do this, but I want to mention a couple of fantastic resources for you to take advantage of. This first is https://www.mobilitywod.com/
Whether it’s hips, shoulders, muscles, or some other joint that is feeling a bit out of normal, or you just want to become more mobile in general, this website has great videos for you to access and follow along with.
The second is using You Tube. Type in Kelly Starrett and look at various videos he has online.
Being able to have the mobility to perform a good squat, have a stable core, or lift weight overhead can make a difference in your work out AND your life outside of CFHV.
Next, commit to having fun, to connect with others, and to simply play.
CFHV is a great place to have fun, sweat, and get a little more involved with new people. Whether it’s an event like “Murph”, a Dodger game, or simply a bite to eat (or drink) afterwards, take that step and commit!
You will be surprised at the benefits that are just around the corner if you do.”
A1) FOUR SETS:
5 Peek-A-Boo Ring Swings
A2) THREE SETS:
1 Box Jump-Up (low catch) + 2 Ring Dip
A3) ONE SET:
30 Jump to Bar from Squat (straight arms) starting on box
B) ONE TIME THROUGH:
2 MIN MUSCLE-UPS
3 MIN WALL BALL
4 MIN FLR
5 MIN RUN
AMRAP 40 MINUTES:
100 M RUN
10 PULL UPS or RING ROWS
200 M FARMER’S CARRY
20 WALL BALL SHOTS
20 WALKING LUNGES
500 M ROW
Barbell Strength – Bench Press “Drop Sets”:
A1: Barbell Close Grip Bench Press @ 30X1; 4-6 Reps (coach to count tempo); rest 30 sec (drop lbs)
A2: Barbell Bench Press (reg grip) x 12 Unbroken Reps (weight should be 40-50 % lighter than A1)
A3: Push Up / Roll Ups x 24 Reps; rest 60 sec
WOD: 3 RFT:
400 M RUN
30 ALT. DB SNATCH
15 PULL UPS (Scale to Jumping Pull Ups – stay vertical)
A) 36 MIN E6MOM:
8 BACK SQUAT @ 65% OR (275/185# MAX)
12 BURPEES AFAP
16 BOX JUMP, STEP DOWN
A) AIR SQUAT
“BRING SALLY UP”
B) 3 SETS:
B1) BACK SQUAT X 6 REPS
B2) WALL BALL SHOTS X 12 REPS (UNBROKEN – HEAVIER THAN YOUR NORMAL)
C: WOD “Running Annie” 20 MIN TIME CAP:
50 Double Unders (2:1 Singles)
50 Sit Ups
800 M RUN
40 Double Unders
40 Sit Ups
400 M RUN
30 Double Unders
30 Sit Ups
200 M RUN
20 Double Unders
20 Sit Ups
100 M RUN
10 Double Unders
10 Sit Ups
10 M RUN
A) PARTNER WOD FOR CAL:
8 MIN, SWITCH EVERY: (Males: 12 Females: 8)
*REST 4 MIN*
B) :30 ON/:30 OFF for 16 SETS OF EACH:
B1) ASSAULT BIKE
B2) 50 JUMP ROPE PASS (25 dubs)
B3) 10-15 WALL BALLS
B4) 10-15 PULL-UPS/RING ROWS