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Own It

Ownership – the act, state or right of possessing something.

When we think about ownership we typically think of tangible objects or things in our physical world. Now what about the stuff we can’t wrap our arms around like emotions, thoughts, biases or even fitness.  For the sake of this piece let’s stick to fitness, which is still a nebulous, biased ever changing idea.  One thing CrossFit has done pretty well is that it has created a standardized measure of fitness, not perfect but pretty freakin good.  This is one of the reasons I fell in love with CrossFit in the first place – it provided a simple, clear representation of my fitness level.  I would love to say that the CrossFit prescription of “constantly varied functional movement performed at high intensity” was the reason I continued to improve my fitness but if I’m being honest with myself the turning point came when I shifted my mindset and began to own my part of the process.

The turning point came when I realized that in order for CrossFit to work for me the way it had for so many others I had control over 1 thing: the ownership of how, or if, my actions aligned with my goals. Before beginning any training program, you should have a clear vision on what you want to achieve.  That’s not to say it won’t change over time but you need to know where you want to go.  Once you have that it simplifies your actions (or at least in theory it does).  I heard from a coach one time that there are no neutral decisions, only decisions that take you closer or farther from your goals.  The beauty of that statement is its simplicity, so elegantly simple that most people don’t grasp how powerful it is.  Once you own the fact that each of your daily decisions either take you closer or farther from your goals you can begin to own your fitness and stop blaming other people for results that you don’t like.

There are so many factors that contribute to your fitness that it would be impossible to address them all here.  Understand this, your sleep, nutrition, stress levels, interpersonal relationships, workouts, and many other things contribute and can positively or negatively affect it and should be considered.  So don’t immediately place blame or look for excuses as to why you’re not where you want to be because it most likely lies in the daily decisions in your life that you’re not owning.  Own the fact that you are in control, that you dictate your place in this universe not your coach, your significant other, your boss, etc.  It’s not your jobs fault, your gyms fault, or your family’s fault because I can show you plenty of people who are making it happen with worse circumstances.  The difference is ownership and once you own that the sky is the limit.

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August 3, 2018

Warm Up:
3rds
PA Clean Warmup (Build)
10 Kip / Kipping Practice
Then
Split Jerk Footwork
Then
3 position Clean and Jerk (Build

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 4 (Build)
*Compare to 6.26.18*

Choose Your Own Adventure:
WOD:
10-8-6-4-2
Clean and Jerk (135/95)
C2B Pullups

Flex Sesh:
4rds for completion
8 Bicep Curl to Shoulder Press (AHAP)
8 DB RDL to Shrug (AHAP)

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August 2, 2018

CrossFit:

Warm Up:
3rds
Hip Mobility
:10 SuperFriend +4 Thrusters (Build)
10/10 Getup Situp
10 KBS – American (AHAP)

WOD:
“Dos Diez”
10min AMRAP
100m Row *Add 100m each round*
5 Thrusters (115/85)
Rest 5min
10min AMRAP
100m Run
2/2 DB Snatch (50/35) *Add 2/2 each round*

BodyFit: 242

Warm Up:
5min Double Under Practice
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

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August 1, 2018

Today marks the beginning of the CrossFit Games.  If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are.

Warm Up:
3rds
Spidermans
10 Banded Pullaparts
:40 Plank with pushup
4 Broad Jumps
5 Strict No Jump Burpees

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then MR @ 80%

WOD:
“Win by 2”
6rds
7 Bupree Box Jump
14 KBS – Russian (AHAP)
21 Mountain Climbers

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July 31, 2018

CrossFit: 

Warm Up:
6min WAMRAP
10 Scap Progression
10 Plate Touches
Hip Mobility

Skill: Turkish Getup

Strength: 15min running clock
4 x 6 Strict Pullups *Add weight if necessary
Work to heavy Turkish Getup *Right & Left

WOD:
“Twosday”
Every 3:00 x 5
8 T2B
10 Ball Slams
12/8 AB Cals

BodyFit: 241

Warm Up:
Shoulder DROM
3rds
10 Kips / Kipping Practice
10 Plate Touches
15 Straight Leg Lifts
:20 AB Sprint

Partner WOD:
50-40-30-20-10
Calorie AB
Ball Slams
Pullups
Situps
*Work can be split however but must be equal*

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July 30, 2018

Warm Up:
Squat Prep
3rds
20 Double Unders or Singles
6-8 Strict Pullups
5 :03 Pause Goblet Squats (AHAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 @ 85%
*:90 rest between sets*

Partner WOD:
“May and Walsh”
200 Wall Balls (20/14)
A) Wall Balls
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap

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July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

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July 26, 2018

CrossFit and BodyFit: 240

Warm Up:
Squat Prep
3rds
:25 HS Hold / 5 :05 HS Hold :03 Eccetric
5/5 Pillar with arm reach
10 Kips /Kipping Practice
10 Front Squat (Build to working weight)
100m Jog

Hero WOD:
“Bulger”
10rds
150m Run
7 C2B Pullups
7 Front Squat (135/95)
7 HSPU
*BodyFit can use BB for FS or 53/35 KB Goblet Squat*

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July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)