Monday – March 10th, 2014

Motivation

Confidence. What is it? Why does it come and go? From what I observe in the gym, confidence increases through accomplishing difficult tasks. Your difficult tasks will vary from day to day. Some days just getting to the gym is the most difficult task. What is great about working out is that it allows you to forget, if even just for a few moments, all the other worries that weigh us down. It allows us to very easily measure success and accomplishment. Confidence increases when you ignore that negative voice in your head and you let yourself be awesome. The gym is a safe environment. The great thing about CrossFit is that as long as you keep at it you will get better. We do so many different movements that it is impossible not to improve in something. Confidence comes from within. It is the mental state of allowing yourself to recognize your accomplishments. We need to be more positive. Everyday we try our best, we win. Our battle is simply against ourself. Do not allow yourself to compare yourself to other people. Do your best, be your best, live in the moment.

Strength

What have you learned about Front Squats? What technique have you been applying that is making the lifts easier? Look for ways to improve. Try your best to do the perfect Front Squat.

Workout Strategy

Why am I trying to get you to pace a workout? Because it forces you to take an honest look at your abilities. It forces you to be constantly aware of what you are capable of. What you have accomplished and what you should be able to accomplish. This allows us to complete the most amount of work. It should encourage is to finish strong. While the repetitions are in small sets the movements are just hard enough to get you plenty tired. Once Pull Ups or Dips start to fail then the workout can get very difficult. The workout is broken into three parts. A 3 minute AMRAP followed by a 6 Minute AMRAP and back to the 3 minute AMRAP. No breaks, just 12 straight minutes. The reps are short so your breaks will come in the transitions between movements. Try to go fast on the Burpees. This is where you get the most out of this workout. Simple movements that when done well will give you a very good workout. If you can not do 30 straight Double Unders then you should not do them in the workout. Keep practicing. Just like those still working on their pull ups, so they can start doing them in workouts. For scoring I would like you to write down the three separate scores and the total. For example: 75, 204, 51 = 330

Workout of the Day
Strength of the Day	Front Squat: 5 Every Minute for 5 minutes
Level 2: 12 Minute Workout of the following 3 Minute As Many Repetitions as Possible 5 Ring Rows 5 Box Dips 6 Minute As Many Repetitions as Possible 30 Jump Ropes 8 Burpees 3 Minute As Many Repetitions as Possible 5 Ring Rows 5 Box Dips	Level 2: 12 Minute Workout of the following 3 Minute As Many Repetitions as Possible 3 Pull Ups 3 Dips 6 Minute As Many Repetitions as Possible 30 Jump Ropes 10 Burpees 3 Minute As Many Repetitions as Possible 3 Pull Ups Ring Dips
Level 3: 12 Minute Workout of the following 3 Minute As Many Repetitions as Possible 5 Pull Ups 5 Ring Dips 6 Minute As Many Repetitions as Possible 30 Double Unders 12 Burpees 3 Minute As Many Repetitions as Possible 5 Pull Ups 5 Ring Dips	Level 4: 12 Minute Workout of the following 3 Minute As Many Repetitions as Possible 5 Chest to Bar Pull Ups 5 Ring Dips 6 Minute As Many Repetitions as Possible 30 Double Unders 12 Burpees 3 Minute As Many Repetitions as Possible 5 Chest to Bar Pull Ups 5 Ring Dips

Workout of the Day

Strength of the Day

Front Squat: 5 Every Minute for 5 minutes

Level 2:

12 Minute Workout of the following