Hope everyone had a great 4th of July weekend! Just a reminder, we have our movement challenge for the month of July which is pull-ups. We have added additional grip work into our warmups but we also have some daily and weekly progressions for you to do on your own. Ask one of the coaches for the extra work and see how much better your pullups get this month!
We will get things started on Monday with a strength piece and then a CrossFit benchmark workout. Building to heavy squat clean then hitting “Elizabeth.” Which is 21-15-9 of squat cleans and ring dips. Tuesday comes in with a balanced triplet workout that’s monostructural, gymnastics and weightlifting. “Run DMC,” is 4 rounds of running, chest to bar pullups and dumbbell snatches. Wednesday we have “Double Header,” which consists of a buy in of calories on the assault bike then a descending rep scheme of 50-40-30-20-10 of double unders and abmat sit up and then another cash out of calories on the assault bike, it’s basically “Annie” with the addition of cals on the bike. Thursday we will get the chance to find a heavy set of 5 of push presses. Then we will take on “Bar Rescue,” which is a 5 rounds of 21 deadlifts and 12 push presses, choosing a barbell weight based on the push presses. Grab a partner for our workout on Friday which is called “BFF,” a team of 2 AMRAP 25. An ascending by 3 rep scheme of cals on the rower, kettlebell swings, and wall balls. Our group Saturday workout is called “Mind Eraser” an AMRAP 20 of power cleans burpees and running.
Let’s get after it guys!
FROM COMTRAIN MINDSET:
Most people are hesitant to practice in public, since practicing usually involves some level of clumsiness. Of not looking cool. But, imagine if you didn’t care. If you didn’t need to be in your own personal Batcave, how much more practice could you get? Think about how powerful that could be.
You just can’t start out good at anything worth doing–you gotta work at it. This means you’re going to look like a dumbass while you do the thousands upon thousands of reps it takes to get good.
Try to remember this while you’re learning. You’re gaining something; building a skill. It won’t look like this forever, and suddenly you’ll have people asking you how you did it. You can tell them, “I wasn’t afraid to look like a dumbass.” Remember to HAVE FUN!