1/26

Rest Day!!

Foundation/ Beginner class at 5.30-6.30

at North

1/25

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

540 South:5.15,6.15,11.30,4.30,5.30,6.30

WOD

Back Squats

3-3-3-3-3

then

8 Min Amrp

7 WB

1 Burpee

7 KB Swings 55/35  AAB70/55

1 Burpee

7 Box Jumps

1 Burpee

Score heaviest weight lifted for three reps, and rds + reps

Is at North tonight!  Sorry for typo!

1/24

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations Beginner Class at 5.30 North.

Teams!!!!!  Please please please sign up for the box off at the two gyms.  Put your names down.  We need to plan for equipment, food, and heat arrangements.  Also there are many many singles that are looking to tag along.  Feel fee to put your name on the list by yourself and either get picked up or have a team built around you.

If you are on the fence about competing, please do.  Even if you are not a 'fire breather'.  It is designed to be fun.  All the moves will be very 'doable'  As Catherine Killian put it, "I have never looked forward to any of these comps that 540 has done, but I still do it and have the BEST time.  I love it."  It will be a good time.  Plan on being there for a few hours and hanging out.

MOD  Mentality of the Day.

If you havnt picked up on it yet, you probably tend to stand with your face in the corner the entire time you are at the gym.  If not, then you have noticed how incredibly social our little group is.  Fast friendships and strong bonds are made over constant effort we give day in and day out.  Everyone is very supportive.  And to me....its the BEST THING ABOUT 540.  I love it.

That being said, its also a place of fierce determination and personal devotion.  We work hard for our wod times and numbers and sacrifice much of the 'easy pleasure' life our non CF friends get to live.  With that devotion, we can sometimes become very self involved in preparing and rehashing the days workout.  And thats ok!  We all do it!  Its normal.  But I still believe the best 'box' experiences are when we actively involve others in our lives

Today try and make a point to say 'hello' to more people.  To smile a bit more, and to cheer more for those still going when you finish your workout.  Reach out of that comfortable box you live in for  just a bit and discover just how comfortable it is outside of it as well.  And discover that 540 offers so so so much more than a good workout.

WOD

10rds

10 Pullups

10 Ring Pushups(option reg pushups)

A) as is

B) blue

C) Green

AAB

10 reps min at 80% Power or squat clean.

Beginner Foundation class from 5.30 to 6.30 at North on Mon, tues, and thurs this and every week!

1/23

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Measurements from 5.30 to 6.15 at North today

Warm up

Shoulder Press

2-2-2-2

WOD

Nancy

5rds

15 Front Squats

Run 400 M

A)95/65

B)75/55

C)65/45

AAB: OH Squats instead

After AAB 20 Pistols on each leg

1/22

Rest Day!!!!

Mobility Clinic from 12-2 at North.  Really a good idea to make it team.  esp if your serious about CF

Shoulder special sessions from 2-3

MOD Mentality of the day

Again time to reflect on what brought you down and what brought you up this past cycle.  Exp, Im really proud of my effort in the team wod.  However, Elizebeth didnt see my best.  At the time of 321 go! I had the mentality of 'im just not feeling it'  or 'ugh...dont want to be here'  These are common feelings team.  Everybody has them.  But at the end of the day I still walk away with feelings of regret, disappointment and inadequacy.  All because I let that little "i cant..." voice win the day.  My mission is to isolate days and feelings like that and try and think my way around the obstacle.

You dont need a good time to feel like a rockstar.  But you do need a good effort.  Take that to the bank.

When the mind is strong, the body will follow.

1/21

CrossFit 540: 7,8,9,11

540 South: 12,1

Open Gym from 10-11

Free Mobility Clinic on Sunday from 12-2.  Shoulder specific from 2-3

MOD (mentality of the day)

Use this team wod as a chance to take you out of your comfort zone.  Be excited about this extra tool at your disposal to up your intensity and your output.  Set aside unproductive feelings like fear of letting down you partner, and focus instead on not only how you can help your partner, but how you can use this wod to accomplish a level of intensity that would be hard to have on your own.  We have good people at our box.  Very.  No one is going to look down on you for slowing down, or 'not keeping up'.  We all love to see success in each other.  So do your partner the favor of succeeding in a way that you may not have in the past and allow them to witness it.

When the mind is strong, the body will follow.

Team WOD

Teams of 2

One person works

Increasing reps by 5, starting at 5 to 30

Deadlifts

Burpee Pullups

Jumping Squats

Double Rep Double Unders(triple rep singles)

A 225-155

B 185/135

C 135/95

Box off update: Team, the programming will be as such that as long as one person on the team can do a certain movement, the team will be able to finish wod. ie: pullup heavy wod- only one person on team HAS to be able to do a pullup.  Faster times will most likely be scored if everyone can.

Mobility Clinic!!!!

Sunday at North

12-2

Shoulder specific session from 2.15-3.15

This is a must go for anyone who has not!  If you are new to CF and want to get the most out of the program, you will make this session a HUGE priority.  We are lucky to have an Alonzo at our gym.... most dont have access to such a knowledged trainer.  The session is free.  Be there or be a dum dum.