“Believe Unconditionally in Yourself and the Ability of Others”
CrossFit is a lifestyle. Have you fully embraced the lifestyle yet? Have you made changes to your diet? If not, you need to. Is the first thing you do in the morning when your alarm goes off, even before getting out of bed, is check this page to see what the Workout of the Day is? If not, maybe that is a little obsessive, we love you still. Are you just suffering through the workouts. Knowledge is power and the more you know the better you will become. This blog is to help you understand the basic concepts. It is to provide information that will allow you to make more informed decisions. It will provide you with inspiration to make and accomplish goals that you never thought possible. I will give you concepts that I hope you will apply to your workouts. Even more so I hope that you apply them to every aspect of your life. Mission CrossFit is a great practice arena for life. We must practice coming up with a plan to be the most effective with our time. When things get hard we must never quit. Always believe in yourself. You must know your strengths and weaknesses. We must harness our own ego and know when to back off. Most importantly we must learn to operate out of our comfort zone. This applies mainly to Cardiovascular training (Running). Don’t put 400 pounds on the bar and expect to do an Overhead Squat and then say I told you to operate out of your comfort zone. What I mean is face uncomfortable situations with confidence. If you are not social, challenge yourself to meet someone new at the gym and get to know them. You have at least one thing in common. We must desire to constantly improve. Look for ways to encourage those around you. We could all use words of encouragement.
Workout Strategy
We recently did 5 rep max Thrusters. Today’s weight should be within 25% of your five rep max. This workout is designed to be done very quickly. Ideally you could do all 15 reps straight though it should be very taxing. Form on your Thruster is crucial. Remember, the bar starts in the front rack position with elbows high like a Front Squat. When you are about 6-8 inches from coming back up to full hip extension you should violently drive through your heels, thrusting your hips forward to create momentum on the bar and press the bar overhead. When your hips are in full extension keep your weight on your heels, Glute muscles engaged as you press the bar overhead. Put your head through the window, but do not over extend by putting your chest forward. Bring the bar back to a good front rack position with high elbows before starting your next repetition. As for the sit ups – use your arms and go fast. This workout should be done in less than five minutes. When you are done you should feel that wonderful feeling of ” That was harder than I thought.”
| Workout of the Day | |
|---|---|
| Strength of the Day | Every Minute on the Minute: 4 Hand Stand Push Ups/ Pike Push Ups / Push Ups |
| Level 1: For Time
15-10-5 Thrusters Ab Mat Sit Ups x2 |
Level 2: For Time
15-10-5 Thrusters, 75/45# Ab Mat Sit Ups x2 |
| Level 3: For Time
15-10-5 Thrusters, 115/75# GHD Sit Ups / Ab Mat Sit Ups x2 |
Level 4: For Time
15-10-5 Thrusters, 155/95# GHD Sit Ups / Ab Mat Sit Ups x2 |
To Get more Awesome: 26 Jump Switch Lunges
