Anyone else feeling beat down after last week? If so, remember to take some much needed time to stretch and cool down after the class WODs, even if it’s a quick 5 min bike or a 200m walk and a few static stretches, recovery is a must!
Our Monday starts off with “Wall Street,” which is 3 rounds of an 800m run and a higher rep range for the kettlebell swings and wallballs. With this longer workout we want you to find a smooth pace where you can steadily chip away at the reps. Tuesday sneaks in with a 3 part workout, once you complete one section of it, you can move to the next. “Undercover,” consists of power cleans and pushups, then calories on the rower and double unders, then finishing off with the good ol’ assault bike. For our midweek workout we will get to work in teams of 3 for “Big Star.” This workout is a 3 separate AMRAP style with built in rest consisting of high rep back squats, bench press and deadlifts which will combine strength and conditioning. “Dirt Road,” shows up on Thursday which is a similar workout to Tuesday with a 3 part workout but this time with all body weight movements. We will be combining abmat situps, assault bikes, pull ups, and farmers carry to get a little down and dirty grunt work in. Our Friday comes in with a very well known workout called “Fight Gone Bad.” This is a classic crossfit benchmark workout with 3 rounds of 5 minutes of work and 1 minute of rest to simulate an MMA fight. For our group workout on Saturday morning you will be working in teams of 3 for “Buzz Lightyear.” There is a 30 minute time cap so that is always reassuring. You and your team will complete 3 rounds of a team run, barbell facing burpees and then rope climbs. Then you’ll move directly in to clean and jerks, which will increase in weight after every 21st rep. Whoooooooo. What a week! Are you ready to get a little better this week?
FROM COMPTRAIN MINDSET:
“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus
If there’s one thing we can guarantee ourselves, it’s that we’re going to fail.
We’re going to fall flat on our face.
We’re going to embarrass ourselves.
It’s part of the way. It’s guaranteed.
But if we promise ourselves one thing, everything changes.
To promise to uphold the willingness to learn.
To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. And to identify the skills and knowledge required to take us there. When we turn inward, it’s the promise to find a reason to overcome. Because it’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it.
We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.
We don’t get better when it’s easy.
And we know we don’t get better when we win.
We get better, when we get knocked down into the mud.
But only if, we choose to learn from it. That’s the secret weapon.
Let’s seek the mud.