Ninety percent of selling is conviction, and 10 per cent is persuasion.” – Shiv Khera
Buy-in a. Deadlift, 3×3 (Use kettlebells) b. Pause low hang snatch 4×3
WOD Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. Rest 1:00 between exercises. Switch exercises every interval.
Lateral bar burpees
Cash out 3 rounds Bike 1600m, or run 600m Rest by walking the gym and back
Buy-in a. Work up to ONE heavy set of 3 deadlifts b. Pause low hang snatch 6×3 @70-80% of the last technically sound rep you hit last week – Drop, reset, and perform a perfect snatch DL between each rep.
WOD Depending on your weaknesses, choose ONE of the following:
5a. Met-Con 3 Rounds 15 Front squats 135/95lbs 15 Lateral bar burpees
5b. Gymnasitcs EMOM until failure 2 Weighted strict pull-ups* *Start with no weight and work up by 5/2.5lbs each minute
Rather the pain of discipline, than the pain of regret.” – Bob Andrews
Planning is important. Take a little time to relax and plan your week ahead for nutrition, exercise, work and family. How many times will you get in to workout and break a sweat this coming week. There are 168 hours in the week. Six to ten of those hours is all it takes. This includes the time it takes to travel to and from the gym. That’s just four to six percent of your week.
Do it for yourself. Let’s face it, the reason you are coming to crossfit is to get in the best shape of your life. The camaraderie, community and friendships start when you get into the gym and make the effort to better yourself on a regular basis. If your partners choose to make excuses and skip days than you should think about getting new partners, or convince them of the importance of their fitness goals. Rather than letting them pull you down you should bring them up. To make fitness a lifestyle you need to be smart, disciplined, focused and ready for those days when you just don’t want to. Sure it may hurt right now to get started with your workout when you are sore and tired. You may have to scale the workout completely. But, what you get from your effort is the satisfaction that you put the effort in to accomplish your goals TODAY! People have asked me why I tell someone ‘good job’ on a workout when it was fairly clear that they didn’t get the result that they wanted. I say ‘great job’ because they were in the gym and they broke a sweat and made the effort. You start to create separation from those who did not make the effort today! You would be surprised by how little it takes to improve. Most times it’s just about showing up and being disciplined enough to be consistent. Chip away at it, have a positive attitude and it will come. This you have to trust in. So, where do I start? You haven’t been in for a while and you may be embarrassed, fearful of the workout, or afraid of what people might think of you. Now, let me tell you right now, YOU HAVE TO GET OVER THAT!! Realize that everyone has those fears, but those who succeed are the ones who do not let their fears stop them from making the effort today. Do not let your mind get in the way of your success.
Crossfit is everything. What we do in our workouts represents anything that could come up in life. I hear people say I want to stop crossfitting because I want to start running more or focus on my endurance. Well, it’s all crossfit. Have you seen a crossfit workout with running in it? Yes. Have you seen a crossfit workout with biking in it? Yes. Although these exercises are not regular staples of crossfit they are still crossfit. What separates crossfit from other programs is that at the core of every exercise you do is a focus on the fundamentals of human movement. Learning how to do it right, at the right intensity and with the right volume is a process that is learned through practice. Crossfit can and should be scaled altered for your specific goals, and weaknesses. This does not mean that everybody is doing their own thing. We still have structure, but within the structure there is flexibility. This is why we have olympic weightlifting, fitness, competition and endurance workouts that you can sign up for online through our Zen Planner scheduling program. What crossfit is about is a broad and inclusive fitness that focuses on the ability to do more work in less time.
Have a great rest of your weekend and see you in the gym this week.
Logic will get you from A to B. Imagination will take you everywhere.” – Albert Einstein
Buy-in a. “Rest Pause” Neutral Grip Dumbbell Strict Press (3 sets) b. Pause power position clean and jerk 4×1
WOD AMRAP 20:00 20 Calorie row 10 Burpees to 6″ target 20 Pull-ups 10 Alternating single arm dumbbell snatch
Cash out 3 rounds 300m run 5 handstand get-ups
Buy-in Strength a. No bounce bench press – 5×5 @75% – Slow on the way down, explosive on the way up. b. “Rest Pause” Neutral Grip Dumbbell Strict Press – Beat your score from all three rounds last week Oly a. Pause power position clean and jerk 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95% b. Find your 1RM PAUSE low hang clean and jerk – Drop the weight back down to a moderate weight and get used to the movement before heading back up to your max.
WOD AMRAP 40 minutes 20 Calorie row 10 Burpees to 6″ target 20 Pull-ups 10 Alternating single arm dumbbell squat snatch 70/50lbs
Cash out Run 200m 10 4/3″ deficit strict HSPU Run 200m 8 4/3″ deficit strict HSPU Run 200m 6 4/3″ deficit strict HSPU Run 200m 4 4/3″ deficit strict HSPU Run 200m 2 4/3″ deficit strict HSPU
Sometimes things aren’t clear right away. That’s where you need to be patient and persevere and see where things lead.” – Mary Pierce
Buy-in 1a. Deadlift 3×5 1b. Hang squat snatch 3×3
WOD Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. Rest 1:00 between exercises.
Box jump overs
Cash out 3 rounds Run 400m Walk 100m in between rounds
Strength Work up to ONE heavy set of 5 deadlifts
OWL a. Pause power position snatch 4×1 @90-100% b. Find your 1RM PAUSE low hang snatch
WOD Depending on your weaknesses, choose ONE of the following:
Truth is everybody is going to hurt you: you just gotta find the ones worth suffering for.
3 x max effort, dumbbell strict press 7×2 overhead squat
10 Rounds 3 Clean and jerk 6 Burpees 9 Wallballs
AMRAP 5:00 2 Wall climbs 4 Box jump-overs 3 Wall climbs 6 Box jump-overs 4 Wall climbs 8 Box jump-overs Start back over at 2 and 4, do not keep climbing after 4 and 8.
Strength a. No bounce bench press – 5×5 @72.5% – Slow on the way down, explosive on the way up. b. “Rest Pause” Neutral Grip Dumbbell Strict Press – Beat your score from all three rounds last week
Oly Pause power position clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.
20 Rounds 3 Clean and jerk 185/125lbs 6 Burpees to 12″ target 9 Wallballs 30/20lbs Clean and jerk meant to be quick power clean to push jerk. Be hard on yourself and make it a true 12″ target from your full standing reach on the burpees.
AMRAP 7 minutes 2 Strict 2″ deficit HSPU 4 Box jump-overs 30/24″ 3 Strict 2″ deficit HSPU 6 Box jump-overs 30/24″ 4 Strict 2″ deficit HSPU 8 Box jump-overs 30/24″ Start back over at 2 and 4, do not keep climbing after 4 and 8.
Whenever things go a bit sour in a job I’m doing, I always tell myself, ‘You can do better than this.’
a. Fatbar deadlift 5×5 b. Overhead squats 3×6
Tabata: For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.