Warm Up and Mobility
Strength Strict or Bench Press 60% x 5 70% x 5 80% x 5 70% x 5 Gymnastics/Skill Max Height Box Jump “Magic Grits” 4 RFT of 200m Run 12 x Ring Push Ups (20 Regular)/ 12-10-8-6 25 x Ab Mat Sit Ups Mental Game I know I have touched on this subject before but its definitely worth revisiting. We push hard throughout workouts and get that stimulus the WOD was intended for, therefore getting fitter. Understand when we say you are getting fitter, its both physical and mental. Those last crucial minutes or last rounds of a WOD when your mind is telling you “I cant take anymore of this” its easy to want to stay on that pace or even slow down. This is a normal mental reaction when our body is going through high intensity exercise. Now once we have been doing CrossFit for awhile, its time to break through that mental barrier and give a little extra! That’s where the good stuff is! That physical and mental capacity grows in that crucial time. That’s how we can get great results in a short amount time. The biggest reward is knowing you did something really hard and pushed through a mental barrier, whatever that may be. That will translate into your everyday life. You will look at obstacles in life the same way you look at a WOD. You will remember that you were able to chip away at the seemingly neverending reps or push through those agonizing last couple minutes. That’s how we attack life, the same way we attack WODs, one thing at a time till its done! So next time you hear us say two minutes left, make that decision to gain that little extra that’s waiting for you!
I absolutely know the movie after that clue!
Me too! Great flick.
I need to watch movies more. I haven’t guessed any of them!
1rm strict press – 65#
“Magic Grits”
11:07, ring PU – (10,8,6,4)
Me too, Rita!
BP: 165,185,210,185
Magic Grits: 9:02 RX
Melcher is a freaking gazel. Couldn’t chase him down no matter how hard I went. Awesome work this morning everyone.
I agree, Stewie. Amazing to watch!
Strict press 1RM
Got 135#
Failed 145#
Magic grits
9:17
Ring push ups
(12-10-8-6)
Gaff and I must have zoned out when mike went over the rep scheme..
Strength – Strict Press – 75#, 95#, 105# (PR), 75#
Magic Grits – 11:10
Row and Strict Push Ups.
Great work, 5:00am class. Thanks for the coaching and pushing at the end, PJ and Mike!
BP: 160, 185, 210, 185
Magic Grits 9:29 with the 12/10/8/6 – brain fart on rep scheme, Monsini and I know the movie, but can’t remember the rep scheme – broke even.
Great work 5 am. Thx PJ and Mike.
Enjoy the day.
Worked on strict press tonight, worked with 95, 105, 125, 105 – max 155!!! Strict press felt awesome tonight, it’ll be interesting to see if my max goes up the next time we do it! Working on that form all around! Had a blast with Magic Grits, 10:59 with rowing as the only scale!!! It was brutal but cool to work on the rings!
Strict press – 45, 55, 60, 55! Magic Grits got 9:45, ran 100m, ab-mat pushups and RX on abmat sit-ups!
I forgot to post on the whiteboard! Who am i?
strict press–75# 1RM
Magic Grits: 12 min cap w/10 abmats to go! I ran 100 m and used 2 abmats for the pushups (20-18-16-14).
Thanks for all the help today, Mike and Krystal–especially with the strict press!
Strict 130 trying to find 1RM
Magic Grits: 8:54
You guys are warriors battling through this thick heat. You guys pushed hard to the very end and left it all out there! I mopped all your sweat angels to prove it!:) See you at the white board CFRT!
Worked on my Strict press with 70,80,95,70# then messed around with some box jumps. Only tried a 30in box with 2 45# plates
Magic Grits : 7:10 RX