12/28 WOD: Double AMRAP 7


12/28 WOD: Double AMRAP 7

The running route.


We are down to our 2 last workout days at the gym for the 2012 year!  Which means that with the new year comes new beginnings!  What do you plan on doing?  Have any goals?  I’m sure I’m hearing the “I want to lose weight”, or “need to eat better”, or “to get stronger”.  All decent goals but you need to make sure that you are specific about what you want to achieve.  You need to know exactly what you are trying to achieve so that the road map can be exactly laid out.  If its all vague and wishy-washy then you won’t be able to stick to it.  Set both long term and short term goals.  Make sure that your short term goals are realistic and attainable about what you want to achieve.  REMEMBER YOUR GOAL CARDS?!?! They are on my desk in the office. PLEASE REVISIT THEM!

You cant jump right away to being the CrossFit Games Champ (not that that isn’t a good goal either), but realize that there are many smaller goals to hit first.  Look for 10# PRs rather than 100# in the beginning.  Setting smaller goals like these will allow you to succeed on your road to the big goal.  Set those goals out in front of you so that you see them each and every day.  If you aren’t working on your goals each day, then you aren’t trying to achieve them, you are just hoping they happen.  It is a active pursuit to make it happen.  And last but not least, DO NOT get impatient.  With all the variables that happen in life, you cant be frustrated with a bad workout, or even a bad week.  Realize what it is, fix what you can and move on.  The real reason we do this is because we love it.  Love what you do and you will see the benefits! No excuses.

Strength: Every 40 seconds for 8:00 minutes:
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80%
WOD: 7 min AMRAP:
10 Power Cleans (155#, 105#)
15 Toes to Bar

2 min rest…

7 min AMRAP:
5 strict Pull-ups
20 Alternating Single Arm Dumbbell Snatches (10 L/R) (60#, 35#)

[learn_more caption=”NEWS”]

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