FRIDAY

Have you set a goal lately?  It is always good to have a goal to strive for and when you get to it, set a new one.  There is nothing wrong with shooting for the stars on your goals, but make sure you keep some other goals in mind that can be attained in a decent amount of time.

LIGHT WEIGHT… LIGHT WEIGHT!!!!

Workout of the Day
Press 3-3-3

Then

2 Rounds for time:
-200m Run
-20 Kettlebell swings (1.5 POOD/1POOD)
-500m Row
-200m Farmers Carry (50/35)
-5 Pull ups

THURSDAY

Counting is a very vital skill to CrossFit.  I have been noticing some people are either shorting me and themselves on the number of reps in some of the workouts, or just plain can’t count.  Often I will count your reps in my head so I am always keeping track of who is doing what.  Make sure you get every rep, enough said.

Elisabeth is back, and PAYING for taking off so long.  Good to have you back EL!

Workout of the Day
Back Squat 3-3-3

Then

4 rounds for time:
-10 Thrusters (95/65)
-10 Pull ups

WEDNESDAY

Tomorrow is Melissa’s last day with us.  She is moving out of state and will no longer be CrossFitting with us.  A sad day indeed.  But she did promise to come visit us often!  Make sure to tell her bye, wish her well and give her a pat on the back.  Good job Mel, you have improved tremendously since you have been here and we hate to see you go.  Don’t be a stranger.

Mel, leading the pack in pink…gonna miss you girl.

Workout of the Day
Deadlift 3-3-3

Then

2 rounds for time:
-500m Row
-50 Squats
-50 Double Unders

TUESDAY

This is your one week notice, next Monday I will be automating the attendance “enforcer.”  If you have been forgetting to scan your key card when you come in, now would be a good time to remember.  It will be sending attendance emails to you if you miss your workouts.  The key to the program is consistency.

Synchronized!

Workout of the Day
Pull ups 2 rounds max reps

Then

5 rounds for time:
-5 Renegade Rows
-10 Ring Rows
-20 Push ups

MONDAY

Network with other people in the gym to figure out when y’all usually come to the gym because it’s always more fun to do the workouts with someone who can help push and motivate you.  And there is nothing wrong with a little friendly rib rubbing if you beat them in a workout.

Saturday was a fun WOD, awesome job everyone!

Workout of the Day
Bench 3-3-3

Then

3 rounds for time:
-5 Push jerk (135/95)
-10 Burpees
-20 Double Unders

SUNDAY

It was a tough week, soak up that hard earned R&R

Workout of the Day
Rest and Relaxation

SATURDAY

Are you giving your workouts all you have got?  You should be.  If you feel that you could have done more at the end of the workout then you didn’t give it all you’ve got.  I felt like that on Friday’s workout during the 15 minute AMRAP and I had just finished a round and had 6 seconds left on the clock.  I could have gotten another 2-3 ball slams in hindsight, but I decided that I had a good enough score so I just stopped.  Later my score was beat by a couple of wall ball shots.  Just keep that in mind for your next workouts.

Get up there!

Workout of the Day
“Nancy”

5 rounds for time:
-400m Run
-15 Overhead Squats (95/65)