Motivation
Insecurities. Most people that I see starting CrossFit have anxiety and insecurities that they bring with them to the gym. Can I do this? What will people think? I don’t want to make a fool out of myself. What I notice is that people are so worried about what others think and absorbed in themselves that they don’t realize that everyone is so concentrated on themselves that they don’t have time to judge anyone else. The people that are no longer worried about what others think remember what it was like to be new and are understanding and encouraging. Our insecurities are within ourselves. CrossFit is about mastering our emotions and harnessing our energy to perform our best. Compare yourself to YOU. Recognize and congratulate yourself for your recent accomplishments. Look at others only for motivation. How do we get over our own insecurities? Take time to watch other people, encourage them, and congratulate them when they do well. Get out of your own way. Get out of your own head. Allow yourself to be awesome.
Strength
For the deadlift this will be similar to last week. Take 80% of your 5 rep max and complete one set of as many repetitions as possible. They must be tap and go off the ground. Try to do the same amount of reps you did last week. If you did not do this last week then only do 70% of your 5 rep max.
Workout Strategy
Yesterday was a 20 minute AMRAP. Today is a 10 Minute AMRAP. That means average intensity needs to be higher. You should be able to establish a smooth pace with these three movements so that you can keep moving taking 10-15 seconds break between movements as your rest. For the KettleBell swings focus on really popping your hips and use as little of your arms as possible. Stay steady on the Box Jumps trying to rebound off of the ground. We want strict CrossFit Games Standards on the box jumps meaning you have to show control and stand up completely on the box. If you are going to rest take it on the top of the box. Use a lower height box if you cannot not rebound off of the ground. Toes to bar should utilize your lat muscles as much as your stomach. Work on engaging your lat muscles. Try to work on moving efficiently. I would like to see every one complete a minimum of 5 rounds.
5 Rounds = 2 minutes per round or 40 seconds per movement
6 Rounds = 1 minute 40 seconds / round or 33 seconds / movement
7 Rounds = 1 minute 25 seconds / round or 28 seconds / movement
| Workout of the Day | |
|---|---|
| Strength of the Day | Deadlift: Max reps @ 80% of your 5 rep Max – Must be touch and go from the ground; no re grip on the ground. |
| Level 1:
10 Minute As Many Repetitions As Possible (AMRAP)10 KettleBell Swings 10 Box Jumps 5 Knees to Elbows |
Level 2:
10 Minute As Many Repetitions As Possible (AMRAP) 10 KettleBell Swings, 44/26# 10 Box Jumps, 20/16″ 5 Toes to Bar
|
| Level 3:
10 Minute As Many Repetitions As Possible (AMRAP)10 KettleBell Swings, 54/35# 10 Box Jumps, 24/20″ 10 Toes to Bar |
Level 4:
10 Minute As Many Repetitions As Possible (AMRAP)10 KettleBell Swings, 70/54# 10 Box Jumps, 24/20″ 10 Toes to Bar |
To Get more Awesome: 32 Ball Slams
