170302 ~ 17.2

As I sit here thinking about 17.2.....one of my fellow Affiliate Owners Jay Rhodes made this post....I couldn't have said things better myself:

" Whatever your reasons are for doing CrossFit, a common one among everyone is to challenge yourself. When you do this consistently you start to push your boundaries and over time achieve new PR's and new movements. The barbell PR's happen usually in small increments. The new movements happen much less frequently but when they do- they're a big deal.

 Challenging ourselves on a day to day basis- whether we achieve all our goals or not- we become better. Healthier mindset, more confident, and the list goes on.

 Are some people going to get their first pullup- hell yeah.
 Are some going to have to stare at the bar for a bit...yup.
 Don't be mad at Dave Castro or the programming- look inward. If you're not quite where you want to be, the only way up is hard work and consistency.

 Remember, training is designed to meet you where you're at. Competition isn't. Competition is meant to test you, and separate people based on fitness, skill, strength, and so on.
 If you know that you absolutely will not get a pullup, and want to keep moving for 12 minutes we'll have an option for that. If you're close then you OWE it to yourself to try. Feed off the energy of everyone in the gym. Get that first pullup or Bar MU and you'll be a story we talk about in 5 years." 

Don't underestimate your capabilities!  You can do this!! 

Coaches Tips:

- You don't need to kill yourself on the DB movements.  If you take a break...you won't lose that much time.

- Plan your sets for the T2B/Bar MU/Pullups.  We have been practicing the cycles.  Don't hold on so long that you are all blown up.  Pick sets that you can manage.  Jump off the bar...take a quick rest, then repeat.

Have some fun!!!!

Warm Up:

3 Rounds:
25 ft Front Rack Walking Lunge (45/35# Barbell)
10 Beat Swings
8 Power Cleans (45/35#)
3 Pullups


Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb dumbbells

Post WOD:

2k Easy Row

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