For this weeks overview of April 1st through 6th 2019, we start Monday off building to a moderately heavy 3 position Squat Snatch. Then take that excellent Squat Snatch technique and Chest to Bar Pullups and put it to use in the WOD “Snake Bite”. On Tuesday there is “Doce”, a session of Rowing, Power Cleans and Burpee Box Jump Overs all wrapped up in three AMRAP 4 minute rounds. Wednesday look forward to a longer AMRAP of Double Unders, Air Squats, Assault Bike and Push Jerks called “Rear End”. Then on Thursday’s WOD, “Rope Swing”, get those long socks for some Rope Climbs, KettleBell Swings and AbMat Situps. On the first Friday of every month, we open up the gym for “Free Fitness Friday.” This is an opportunity for anyone who is interested in trying CrossFit. For this day our workout is “Tri Sprint Intervals” and consists of Rowing, Assault Bike and Shuttle Runs. Finally on Saturday there is another work rest team of three workout for time called “Me Three” and has Pull-ups, Overhead Squats, Box Jump Overs, Thrusters, Toes to Bar, Front Squats, Burpee Box Jumps and Clusters
FROM COMPTRAIN MINDSET:
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle
One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.
This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.
What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?
If our thoughts become actions, this must be where we start.