Saturday, May 19th CrossFit 954 WOD

Pre-WOD

2x
Run- 1 Long Lap w/ med ball
500- Meter Row
15- Ab Wheels
10- Burpees
5- HSPU (modified on box)

WOD
AMRAP: 20 min
10-Deadlift 70% of 1-RM
10 Pistols (5 each leg alternating)
10- Pull Ups
10- Deck Squats w/ kettlebell

Friday, May 18th CrossFit 954 WOD

Warm Up

100 Dubs (200 Singles)

50 Sit-ups

Chase the Rabbit (instructor lead) Group run in single file line around the lap. Person in front is setting the pace.Person in back of line yells ‘PASS’ and sprints to the front of the line and becomes the new ‘pace setter’. Once that person gets to the front, the person in the back does the same thing. Continue in this fashion for 1 Lap, (everyone should be the ‘Passer’ at least twice)  Do two laps resting after the first for one minute.  If big group, separate by running speed.  Goal of group is to finish TOGETHER.

Partner WOD

A. KB Swings 35/50

Wall Balls 14/20

Box Jumps 20/24

Ball Slams 25/30

Dubs

Instructions

Partner A does 5 Reps Partner B Does 5 Reps of Exercise , A, then B, then C….

Next Round add 5 Reps tp each exercise.Partner A does 10 reps of exercise A, then Partner B does 10 reps of Exercise A, then exercise B…..

See how far team can get in 25 Minutes. Pair partners of equal abilities.

Pre-WOD-General

500 M Row

50 Weight JJ’s

2 RT Burpee Broad Jumps

2 RT Crab Crawl

Pre-WOD Rx

500 M Row

Snatch Balance 3 x 3 Heaviest Possible

Snatch Pulls 3x 3 Heaviest Possible

Strength- (15 Minutes)

ME- Bear Complex

WOD

Beast Mode Wod #2

Buy In- 50 Hang Power Cleans 65/95

3 Burpees if you put the bar down.

10 OH Squats

100 M Sand Bag Run

4 Rounds

Buy Out- 25 SDHP 65/95

Commitment.

Does that mean anything anymore?

Back in my grandmother’s day, commitment meant: you stayed married until you died (or your spouse died) you worked the same job until you died, and your children lived with you until you died.

Ok, maybe a bit of an exaggeration, but you get my point.

Nowadays, commitment is something VERY different.

In fact, for many, our commitments are as temperamental as the weather: ‘Today, I’m feeling committed, I think I’ll actually do what I say I’m going to do. Tomorrow, or next week?  Not sure, I’ll have to see how I feel then.’

Nowadays, commitments come with LOTS of conditions.

I’ll be committed IF I have the time.

I’ll be committed IF she does what I say.

I’ll be committed IF it’s not too uncomfortable.

I’ll be committed IF it doesn’t rain today.

I’ll be committed IF I get results quickly…

….and it never ends.

One of the first questions I ask all potential clients during their initial consultation is:

‘On a scale of 1-10’ how committed are you to achieving your fitness goals?’.

Almost always, the response is 9 or 10.

Yet, fast forward 6-12 months and the majority of these individuals are no longer pursuing their fitness goals, and if so, halfheartedly at best.

Undeniably, I could write a VERY long blog on why that is, and it’s really all summed up in one word: excuses.

However, that’s not the point of this discussion, so I won’t digress.

SO, what REALLY is commitment? What does it mean in a practical sense?

Is it something that we can ‘turn on and turn off’ like the evening news?

Is it an attitude? A belief system? A way of living? A value we’re taught or one that is ‘inherent’?

What the Hell is commitment?

As part of my contemplation of this question: I decided to ‘google’ the word ‘commitment’ to see it’s literal definition.

Here’s how Merriam-Webster defined it:

a.an agreement or pledge to do something in the future; especially : an engagement to assume a financial obligation at a future date b : something pledged c : the state or an instance of being obligated or emotionally impelled.

Boring, as I expected it would be.

SO I searched a little further, and found THIS.

If I spent the rest of my life committed to  (no pun intended) creating the perfect ‘definition’ of commitment I would NOT have come even close to this.

THIS IS IT and it’s good!

Here it is (by Steve Pavlina (www.stevepavline.com)):

Put your head underwater and keep it there for a while.

You’ll soon realize that you’re 100% committed to breathing.

Notice that you don’t make excuses not breathing. Notice that you don’t worry about motivating yourself to breathe. Notice that you don’t need to justify your desire to breathe.

You just breathe.

Commitment is action.

No excuses. No debate. No lengthy analysis. No whining about how hard it is. No worrying about what others might think. No cowardly delays.

Just go.

What if something gets in the way of your commitment?

What would you do if someone tried to prevent you from breathing?

Exactly.

Need I say more?

Take a look at your life?  Take a look at your ‘commitments’?

Ask yourself, are you REALLY as ‘committed’ to them, as you are to taking your next breath?

If not, it’s OK, but keep it real; call a spade a spade.

If you are, ACT like it, without conditions.

Your commitment is your WORD, and your WORD means a LOT!

COMMITTED to your fitness success,

Shondelle aka Coach

Wednesday, May 16th CrossFit 954 WOD

Pre-Wod General

3-Min Row

25 Wall Balls

25 Belly Busters

25 Dips

20 Step-Ups

2 Rounds

Pre-WOD Rx

2 HEAVY Prowler Pushes 180/270

2X5 Back Squats @ 85% – rest 60-80 sec.

1x 3 Back Squat at 90%

1x 2 Back Squat at 95%

2X5  Snatch Balances – heaviest possible, rest 60 sec.

2 x Max Ring Pullups

2 x Max Rep Ring Dips

WOD

50 Mountain Climbers Rx- w/vest (Each Leg)

50 Pushups Rx-w/vest

50 Dubs Rx-w/vest

50 Squats- Rx-w/vest

2 Long Laps

3 Rounds

Pre-WOD General

1 Lap

3 Minutes Rower

3 Minutes Jump Rope

50 MC’s

50 JJ’s

25 OH Squat with PVC

25 Shoulder Pass Throughs

Pre-WOD- RX

2X2 Clean & Jerk @ 80% – rest 60-80 sec.

2×2 Clean & Jerk @ 90% – rest 60-80 sec.

2×1 Clean & Jerk @95

2 x 10 Front Squat @ 75%

WOD

1 Min Max Calories

1 Min Max Hang Power Snatch 65/95

1 Min Max Sit-Ups (Legs Up)

1 Min Max DB Snatches 35/45

1 Min Max Lateral Burpees

Rest 1 minute at end of each round

4 Rounds

Monday, May 14th CrossFit 954 WOD

Pre-WOD General

1 Lap

1 Reverse Run

1 RT Exagerrated Walking Lunge

1 Rt Spider Man

4 Parking Lot Sprints (Instructor lead)

Pre-WOD Rx (The Outlaw Way)

1 Lap Farmer’s Walk (Heaviest weight possible)

1) 5X3 Snatch @ 75% – rest 60-80 sec.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Snatch Balances – heaviest possible, rest 60 sec.

Strength

ME Push  Press in 10 Minutes (set clock)

WOD

3 rounds for time:

5 Push Presses 95/135

20 Wall Balls 20/14#

30 Double-Unders

20 T2B

30 Double-Unders

20 Minute Cap

Friday, May 11 CrossFit 954 WOD

Pre-Wod- General

1 Lap

1 Lap Reverse Run

1 Lap Bar Overhead

30 Squats

15 Shoulder Pass Throughs

30 Weight Jumping Jacks (3 lbs)

15 OH Squats with PVC Pipe

30 Dips

Pre-Wod RX

4 x Max Time Chin Over Bar Holds (when you break, max kipping Pullups)

4 x 5 Ring Dips (Full Range of Motion)

The Outlaw Way

1) 4X1 Squat Clean (any style) @ 85% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 2 Squat Clean @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Squat Clean @ 95%

The Seven

7 Hand Stand Pushups (modified Push Press 45/65)

7 Burpees

7 KB Swings 45/70

7 Pullups

7 K2E

7 DB Thrusters 20/30

7 Jump Over the Box

7 Rounds