Thursday 9/19/13

Strength
Back Squat
3×5

Add 2.5-5# to last week, if you failed any rep last week go back to the weight you used 3 weeks ago

WOD
10 rounds of:
Sprint 100m
Rest the time it takes you to walk back to the starting line

Basics
10 Minute AMRAP of:
Run 200m
15 Sit-ups
15 Superman

From the Coach
Train in the now
Our culture is evolving so rapidly. We are evolving rapidly in our careers, personal lives, and especially in our training. CrossFit does not attract people who have a burning desire to be mediocre. All eyes are on the horizon. Where do we want to be? How do we get there? Goals! Goals! Goals!
There is nothing wrong with forward thinking and goal setting but when it comes to CrossFit I always say that progress will happen faster than you think, but slower than you hope. It’s so easy to get online and surf around. Before you know it you’ve saturated your brain with nothing but pictures and stimuli of where you want to be, how you want to look, how much you want to lift, who’s time you want to beat (yes, I know you’re doing that too).
Put the smart phone down and walk away from Facebook for just a second. Close your eyes and take a big breath in and let it out slowly. Come back to center. Please recognize and give credit to where you are right now. As a Coach it’s something I love to reiterate. Honor where you’re at without judgment and stay in the moment. Every single rep teaches us something new about ourselves. Every round is building our character, our physiology, and giving us insight into everything that makes us human. We are holistic beings. There is no separation between our skeletal muscle, and our emotions. Everything body system is synergistically flowing freely with valuable lessons to be learned, and mastered.
Humbled by heavy squats and hand stand push-ups, I remind you to always be kind to yourself. Forgive yourself for not being the best, for not being perfect, for not being better. Because the truth is you are better. Every day brings a new experience. Some days we are weak, others we are strong. Don’t judge today based on yesterday and tomorrow based on today. The next time you pick up a barbell and start wishing the WOD was over and all the pain would subside I want you to catch yourself and get in the now. Train in the now. Fell the mat under your feet, the bar in your grasp, the chalk in your hand, and the desire in your heart. Attack the present as if your life depended on it… because it does.

-Coach Wendy

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