10/23 “wednesday”


10/23 “wednesday”

4X5 Behind Neck Snatch Grip Push Press – heaviest possible.
50 KB Swings (55/35)
3 rounds for time of:
10 Strict Pull-ups
9 Front Squats @ 70%
20 Burpees

5 habits of successful Olympic Athletes!**
Are there items in here that you can incorporate into your workout routine at BCF or your life outside of the gym?

Unrelenting movement towards the goal: The sustained effort of these athletes is a perfect example of the concept of “massive action.” They never lose sight of their goals and every moment of every day is focused in some small or large part toward action, which in turn allows them to achieve the goals. If you never looked at the clock or the calendar, how long would you work? If you were passionate about what you were doing or creating, my guess is that you would work harder and longer — as Olympic athletes do.

Knowledge is only useful when incorporated with action: The amount of knowledge these athletes have is impressive. They have trained to become experts in nutrition, their physiology, psychology and the mechanics of their sport. These athletes are constantly learning and when they take this knowledge and apply it, they become stronger, faster and more prepared. Most of us know that knowledge needs to be followed by action, but we don’t apply it. We can’t turn our lives around until we decide to make use of our acquired knowledge and take action to make things happen.

Tap into the state of unlimited possibilities: For Olympic athletes, the impossible becomes possible. There is a Chinese proverb that states, “The person who says something is impossible should not interrupt the person who is doing it.” If we allow miracles to be available to us, there exist infinite possibilities every day. If you have limiting beliefs about what you can or cannot accomplish, work diligently to let those beliefs go.

Can’t go it alone: Athletes have an extensive support team that works with them, for them and because of them. Teamwork is essential in the success of every endeavor and whether you call it mentoring, parenting, teaching, investing, managing or coaching, it is the support that most success requires.

Nothing lasts forever: Olympic athletes’ skill in planning, preparation and execution does not end once the Olympics are over. They continue to plan for what is next and switch their energies to the next challenge in their lives. Change simply means something new: Start-ups eventually are sold, companies merge or close, we age, relationships begin and end. Accepting the changes and the subsequent new opportunities is essential for continuing the success in our lives.

***from the Huffington post

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Interested in mastering ring dips and pullups? Check out Tyler’s progression program:
dips: http://tylersullivan.net/2013/07/ring-dip-progression-template-for-crossfit/
Pull ups: http://tylersullivan.net/2013/07/pull-up-progression-template-for-crossfit/

***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/

Our L2 classes have started! We plan to have a test out day every month for which you test out to enter this class. It’s an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: https://docs.google.com/file/d/0B7HSJg7IcSg0MzZiT0hScjdJUnM/edit?usp=sharing

Want “Voodoo” bands but hate the price? After all, it’s just rubber! I’d go with the black or orange ones here: http://smrtools.networkfitness.com/compression-straps/

If no one RSVPs to open gyms, they will be canceled! So be sure to RSVP if you are planning on stopping in.

If you leave a pool of sweat, there is a mop and bucket. Use it. It’s not only for coaches.

Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.