Pre WOD: EMOTM for 12 mins:
30 seconds Bottom of Push Up Hold
30 second Handstand Hold
30 second Ring Support Hold
30 second Overhead Hold (155/105)
Every minute has to be different
WOD: For time:
40 Deadlifts (135/85)
32 Hang Power Cleans (135/85)
24 Front Squats (135/85)
16 Shoulder to Overhead (135/85)
8 Overhead Squats (135/85)
13 minute time limit
The “loving” dad voice…
It’s been a good week and I know that we’ve had a great talk. I may have hogged most of the talking over the last week and perhaps you now have something to say…sorry. Feel free to email me at email@example.com or #approachacoach if you have any questions or concerns. If you feel like you need to need to be heard, then we are here to listen. If you need to speak up about something or have quality ways of improving your experience, let us know.
I received several comments and a few e-mails appreciating and recognizing the importance of covering the “not-fun” subjects on the blog. I am glad you guys are reading it and that the messages are getting out. I am glad you guys care enough about this to give it thought. I am glad you guys are the absolute best crowd and that you are a part of Reebok CrossFit Back Bay. Thank you for taking time out of your day and spending it with us. Thank you for pushing yourselves to uncomfortable places and finding the joy in accomplishing the impossible. It really makes us one of the best gyms in the world.
We couldn’t do it without you.
Friday August 14th, at 209 Columbus Ave, at 830pm we will be celebrating the joining of Danielle Martin and Marco Mendes. We will leave the gym at 928pm and head over to Zocalo.
-Bern K. Prince
“You may be the only person left who believes in you, but its enough. It takes just one star to pierce a universe of darkness.”
WOD: 2 rounds for time of:
30 Wall Balls (20/14)
30 Russian Kettlebell Swings (24/16)
400M Medball Run (20/14)
20 Wall Balls (20/14)
20 Russian Kettlebell Swings (24/16)
200M Farmer’s Carry (24/16) (one KB)
10 Wall Balls (20/14)
10 Russian Kettlebell Swings (24/16)
The “stern, but caring” dad voice…
I have been doing CrossFit for a long time and have seen all kinds of workouts. You appreciate the good ones, you think about how to improve the bad ones, and you enjoy them as much as you can. But no matter what the workout is, short / long, in / out of your comfort level, good / bad music, the most important factor that they have in common is the need the push yourself.
Any coach can show up and have music, equipment, and all other things just right, but if you don’t push yourself, than the experience falls flat. We will do whatever to optimize the experience, but we cannot do the workouts for you. Only you can decide that today is going to be a day to break your barriers and get uncomfortable. Only you can decide to go lighter now and focus on form to benefit from it later. Only you can push for that extra rep when all of your muscles are begging you not to.
All of these unteachable qualities are extremely important in what happens at the gym. These are the things you need to make the most out of your experience here. Your commitment to better yourself (relative to yourself…don’t worry about others) is what will insure that you train better, smarter, and get better results. Don’t get hung up on the fact that the workout is only five minutes long or on the idea that it isn’t heavy or skilled enough for you. Instead, focus on what you can control and how you can best perform.
If you are still looking for a bigger challenge, the feel free to #approachacoach. You could drop into some of the competition classes that we offer or even take your skills for a test by signing up for one of the local throwdowns. Websites like this one are completely dedicated to posting competitions of all levels for both teams and individuals. There is no better way to see how you stack up then a trial by fire against people who are on the same level.
I don’t know how the end ties in, but nonetheless, please listen to us,