You come into the gym and see what the weight or the movement is. Instantly you think to yourself, “well there is no way I’m able to do that so ill scale to what I normally do”. Will you still get a good workout? Sure you will. Will you ever get past that weight or movement or will you just stay there and plateau? The only way you will advance in your journey is to push yourself to always do more. Sure, there needs to be common sense with this but you can always push to be uncomfortable. If you are doing sets of 5 reps and you get 5 on each one, guess what…more than likely you didn’t go as hard as you could have. Put a little more weight on there and see what happens. DO NOT BE AFRAID OF NOT MAKING THE LIFT!!! If you don’t get it, assess how close you were. Was it a balance issue or are you just not ready for it yet. The absolute best test is to fail. From that failure you have much more data to work with to make fixes and then improve. So when you come in to the gym, make a giant test to see what you are capable of doing. You really have NOTHING TO LOSE!!!
SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS NEXT WEEK!!!
I’m taking an order for speed ropes (longer handles). They will be $10. Let me know if you would like one. The ropes are disappearing (I just had 10 put out, now I have 5 left :-/), getting damaged after I put them out, weights getting slammed on them, etc. I’m debating to even stock them in the gym for use by general population. If you don’t have one with you when you WOD (your own) you will have to do tuck jumps as a sub. So carry one with you all times! In your gym bag or car. Let me know via email or in class. I will order extras of course.
Strength: 15 minutes to establish a 1RM thruster.
WOD: Using 60% of your 1 Rep Max, perform 60 thrusters for time. Each time you set the bar down, do 5 burpees and 5 toes to bar.
**SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS NEXT WEEK!!!
**Want to stay updated with BCF? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcf and you’re in. Follow the directions.
**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.