10/30 WOD: I want…

31
Oct

10/30 WOD: I want…

Coach Eric and his daughter waiting for the next WOD during our Fall Throwdown.

“I want a better body!  I want to be faster!!  I want to be stronger!  All of these are comments of “increasing” change.  The only way you can improve or increase your gains is by constantly chasing improvement.  Sounds easy right? I know but its true.  There is only one way to chase improvement and that is to make sure that you are doing everything you need to be on the top of your game.  This mean your nutrition needs to be on point.  Cheat days, cheat meals, etc are just not going to make it happen.  You cant move forward if you are “eating ok”.  If you arent taking your fish oil and doing your mobility work, then you wont be ready to move the way you need to to make those gains.  If you arent practicing your movements: perfecting your squat, the timing on the olympic lifts, the flexibility in your shoulders on the overhead squats, then you cant advance.  Then you when you get into the gym, you NEED to hit it as hard as you can!  Move fast when its a sprint.  Lift heavy when its a max weight.  Dont be afraid to fail.  Stay positive. Know that everything you are doing is making you better than you were.  Its a journey!  And then finally, your sleep.  When you sleep is when you heal.  Sleep is final the piece.  Dont neglect it!  You put all these things together and you WILL see the improvements that you want.  Its a journey…enjoy the ride!!!”

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BABY NEWS:  Thanks for the patience on the schedule while we deal with baby stuff! Amy and I are doing well – she is half way in labor and is stalled. We are now back to the waiting game and this baby could come any moment again. I appreciate your support and understanding during this time. We are unfortunately down three coaches due to their own business travels, so things will be cancelled if we can’t get subs in. We are doing our best to maintain the availability of coaching while we are out but babies can and will interrupt plans! Stay tuned to Facebook, your text system, and the calendar for news.

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SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS NEXT WEEK!!!

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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: 5×3 Deadlift. Heaviest possible.
WOD: 5 rounds for time of 9 Push Press 115/75# 12 OH Lunges (using barbell) 115/75# 15 Pullups
Notes: Lunges are in place and may be any combination of 6 left & 6 right. Not reverse lunges.

CrossFit Football:

SWOD:  Squat 3×5, Strict pullups/chins 3xmax sets
DWOD:  3x500m row, rest 4:00 between each row.  Go for PR on 1st attempt and try to get  as close as possible thereafter

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**SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS NEXT WEEK!!!

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