To start off this week’s overview we want to thank everyone for making our Friday Night Lights CrossFit Open a huge success for the first two events. The Open has a way of inspiring each person to dig a little deeper, push a little further and lift a little more than they would normally. Seeing everyone push and cheer each other whether you signed up for the Open or are just working out is what makes all the feels happen 🙂
I am pretty sure there were more than a few PR’s on those Toes to Bar, Double Unders and Squat Cleans this past Friday and want to encourage each one of you to keep on believing in those possibilities. Everyone killed this workout and deserves all of the fist bumps! There are two individuals that we would like to recognize for their extra effort, Lisa Gomez and Waleed. They really pushed and hit some weights outside of their comfort zone and finished strong 😎
This weeks overview of March 4th through 9th 2019, we start off this Monday with “Adele”. This is an EMOM style workout consisting of Rowing, Med Ball Cleans, AbMat Situps and rest. Tuesday we kick it into “4-Wheel Drive” with Assault Bike, Burpee Box Jumps and Shuttle Runs. Wednesday we are looking for those active shoulders to build to a heavy single Overhead Squat. Then our final workout piece, “Pins and Needles” is a nice medium duration AMRAP with Strict Pullups, Overhead Squats and Deadlifts. Then Thursday’s are for Goats. This is CrossFit slang for a movement that challenges us. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. For the next three weeks during the CrossFit Open our programming will have the overview through Thursday. Then each Thursday evening, CrossFit will release the workout for the Open and it will be added it to Friday’s programming.
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear