Hope all our strong, strong dads had a great Fathers Day! We are getting things rolling on Monday with a strength portion of 3×6 of Back squats. Then we will get after “Escape from Wonderland.” Which is 3 rounds of high rep double unders, air squats and calories on the rower shooting to finish under 16 minutes. On Tuesday we are hitting “Helen,” which is a CrossFit Benchmark. This 3 rounds for time workout has running, kettlebell swings and pullups, then we will have a recovery bike to finish off class. Weightlifting Wednesday doesn’t disappoint as we will be building to a heavy complex of 1 hang power snatch + 2 power snatches + 3 overhead squats. Then you’ll find yourself in “Bartender,” a AMRAP 10 of deadlifts, overhead squats and power snatches, that barbell will be the same for all three movements. Finishing class with some midline work. “Mano y Mano,” sneaks in on this Thursday with a fun 2 person team workout. The entire class will be divided and go head to head for 3 rounds of calories on the rower and a 400 meter sled pull. Bring your running shoes for Friday cause we are getting down on “El Nino,” which starts with a 1 mile run then continues with high rep dumbbell snatches a wreck bag run, pullups and burpee box jumps. This is a chipper style workout that takes no longer than 25 min. Our group Saturday workout is called “Walmart” where teams of 3 will move through an AMRAP 30 of calories on the assault bike, med ball squat jumps and clean and jerks. After every 6 rounds the weight on the barbell increases.
FROM COMPTRAIN MINDSET:
“Laziness, doesn’t get a vote.
Frustration, doesn’t get a vote.
Weakness, doesn’t get a vote.
Negativity, doesn’t get a vote.
Only you do.”
– Jocko Willink
The human condition is that we like to be comfortable.
And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy. It is a choice to be frustrated. It is a choice, to be weak.
When we can distinguish these emotions are controllables, we can acknowledge them when they arrive. And put them, where they belong. They do not get a vote in how we live our lives. Only we do.