Motivation
Focus on how far you’ve come rather than on how far you have left to go. Being healthy and happy is a lifetime pursuit. No matter where we are now the goal is to be happy years from now. Stay the course and be positive. Everyone in the gym is better today then when they started. Put your achievements into perspective. You won’t notice changes looking in the mirror every day. You will see your transformation when you look at how far you have come over a week, month, year, or years. I have lofty goals of where I want my fitness to be. Sometimes I get down thinking about how far I still need to go. Looking back at Friday’s workout. We last did that workout in April. My time then was 8 minutes and 1 second. I remember being quite sore the following days. On Friday I did the workout in 7 minutes 17 seconds. I felt great after so I did a lot of other work including pull ups, press, power and squat cleans. How was my weekend? Awesome, not very sore. So not only was I faster but less sore. WIN. I may be a long way from where I want to be but I AM WINNING. Let us have a great week. Be awesome.
Strength
Consistent hard work will yield positive result.
Workout Strategy
Today is As Many Rounds As Possible in 15 minutes of Double Unders, Toes to Bar, And Wall Walks. There are two ways we use the clock in CrossFit to help us reach maximum intensity for a given workout. That is task specific (meaning there is a certain amount of work and do it is fast as possible) or time specific like today where there is a set amount of time (do as much work during that specific time as possible). In CrossFit when we say work as hard as possible we don’t really mean go 100% from the very beginning. The human body can only sustain about 45 seconds of true maximum effort. What we mean is to have the highest average possible output over the time period to maximize the amount of work down. Sure we could do one round of the following movements in about 60-70 seconds. That speed would not last very long. What we are after is a consistent work to rest ratio throughout the workout. Ultimately the person who rests the least will get the most work done. With a fifteen minute workout we need to go at what will feel like a pretty slow pace from the beginning since toes to bar will probably be the limiting factor for most people. The fatigue caused by the toes to bar will effect the static hold of the midline required in the wall walks. So we need to break up and rest appropriately during the toes to bar. Technique on the wall walks. You will go into the push up position with your feet at the base of the wall. Walk your feet up the wall keeping the body in a plank position until your stomach hits the wall and your hand are within 6 inches of the wall. DO NOT over arch your back. Then come down in a controlled manner. For the Box walks into a pike position. You will put your feet on top of a box then have your body in a plank position to start. Then you will walk your hands back towards the box only bending at your hips until your shoulders are directly underneath your hips and then walk back to the starting position, repeated three times each round. We should plan for 6 or more rounds.
| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1 |
| Level 1:
15 Minute AMRAP of: 50 Jump Rope 6 Knee Raises 3 Box Walks to Pike Position |
Level 2:
15 Minute AMRAP of: 75 Jump Rope 4 Toes to Bar 3 Box Walks to Pike Position |
| Level 3:
15 Minute AMRAP of: 100 Jump Rope 8 Toes to Bar 3 Wall Walks |
Level 4:
15 Minute AMRAP of: 50 Double Unders 12 Toes to Bar 3 Wall Walks |
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