Sweet Blog

I'm stealing this blog entry from CF Peachtree. It's a nice little summation of why we do what we do....

Do you have it? Can you turn it on? Can you turn it on at a seconds notice? Can you turn it on when life is throwing you curve balls, when work sucks, when your relationships are crumbling, when the world is caving in?

Do you have it when it matters?

A CrossFit WOD at our gym is a microcosm of your life. I can watch one workout and I will know everything about you.

I will know if you cheat under pressure, if you short reps or range of motion. I’ll know if you can push hard or if you quit when things get brutal. I can see if you blame others or take responsibility for your life. If you are honest with yourself you will see the truth too. I will be able to see your mental strength, your heart, and your commitment to yourself.

This can be a tremendous gift to those who are willing to look. Otherwise, it’s just painful and get’s repressed.

CrossFit teaches you how to hone your mind. It gives you the chance, again and again to come face to face with yourself. It allows you to harden your mind and your focus. Over time, 3…2…1…GO can be used as a trigger. A way to focus the mind regardless of what else is going on. Eventually you won’t even need a trigger. It will be you, you who control when it’s ON and when it’s OFF, you who control your focus, passion, and mental fortitude.

It’s just up to you. It always has been.

Tues. Oct. 27

12 Min. AMRAP

250m Row
10 Push Press (65/45)
10 Wall Ball

or

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (70#) Kettlebell swings

Mon. Oct. 26

5 RFT:

10 Burpees
10 Air Squats
10 Sit Ups
10 Pull Ups
10 KB Swings (53/35)

*Topic for discussion... "Why do I do CrossFit?"

Post the reasons you put yourself through the rigors of CrossFit every week. How have you progressed? What are you having trouble with? What are you going to do to get better? Post to comments.

Sat. Oct. 24

Wet "Helen"

3 RFT:
400m Row
21 KB Swings (53/35)
12 Pullups

Fri. Oct. 23

20 Min AMRAP:

5 Burpees
10 Ring Dips
15 KB Swings (53/35)

Thurs. Oct. 22

"Fundamentals Chipper"

30 Reps of:
Air Squat
Front Squat
Overhead Squat
Press
Push Press
Push Jerk
MB DL
SDHP
MB Clean

*There is no rx weight. This is designed for you to work on fundamental technique through all 9 elemental movements. Focus on form, not weight.

Wed. Oct. 21

500m Row
21 Push Press (115/75)
500m Row
18 PP
500m Row
15 pp
500m Row
12 pp

Oct. Tues. 20

Deadlift
5-5-5-5-5

then:

3 Min. AMRAP
50% of DL 5 Rep max

Mon. Oct. 19

"Fran"
21,15,9:
Thrusters (95/65)
Pull Ups

Fri. Oct. 16

3 RFT:

10 OHS (95/65)
15 Med Ball DL
20 Sit Ups (Standard)

Thurs. Oct. 15

21,15,9 of:
Handstand Push Ups
KB Swings (53/35)

or

Main Site:
5 RFT:
15 135# Hang Squat Cleans
30 Pushups

Wed. Oct. 14

4 RFT:

10 Front Squat (135/95)
15 Box Jumps
20 Abmat

Tues. Oct. 13

20,15,10,5 of:

SDHP (95/65)
Pullups

Sun. Oct. 11

Attention!
We will be closed tomorrow, Monday, Oct. 12. There will be no classes. If you have an appointment with a coach, please make sure you contact them to confirm.

Homework for Tuesday. Get together your meal plan for us to review. If you have questions about how to create a meal plan, make an appointment with a coach to discuss this issue.

There is a direct correlation between nutrition and your progress and performance. If you are frustrated with where you are in CrossFit, this is a vital component in your development. Let us help you design a program if you do not have one.

Fri. Oct. 9

3 RFT:
25 Push Ups
25 ABMAT
25 Air Squats

Thurs. Oct. 8

Push Press
3-3-3-3-3

then...

Pick any skill you need to work on and spend 10 min on it.

Wed. Oct. 7

4 RFT:

500m Row
20 KB Swings (53/35)

Tues. Oct. 6

3 Min AMRAP
135/95 Dead Lift
rest 1 min
3 Min AMRAP
135/95 Thrusters
rest 1 min
3 Min AMRAP
135/95 Power Cleans

Total Reps for score.

Mon. Oct. 5

50 Burpee/Pullups for time.

then...

3 Min Abmat AMRAP

CrossfitMT Crew

The CrossFitMT crew after 2 hard days of competition!