Tuesday, April 15, 2019

Hello all.

Do you know what I was thinking today?

That motivation and demotivation comes in waves.

There are times when I feel I can conquer the world, everything is going my way, and nothing can go wrong. And then there are days, weeks, months where everything feels the opposite. What I have learned is that i need to have habits and principles and in place to get me through those hard days, weeks, months and I also need to know when things are going well I need to keep my excitement in check and not get ahead of myself with life. Just some food for thought today.

CrossFit - 6/12/330/430/530


12min EMOM (4 Rounds)

0: 15sec ME HSPU

1: 15sec ME Strict Pullups

2: 15sec ME V-Snaps


5min AMRAP x 2 - rest 5 minutes b/w sets

10 DB Push Press (right arm)

10 T2B/Leg Raises/Knee Tucks/

10 DB Push Press (left arm)

10 C2B/Pullups/Ring Rows/5 Bar MU’s

During rest accumulate 100’ Handstand Walk or 1 min handstand hold

LiveFit - 10am


40secs on - 20sec off x 4 rounds


Mountain Climbers

MB Step Up

Renegade Row

MB Slam

Plank Hands to elbows

MB Situps


3 Rounds

5 DB Strict Press

30sec Active Hang

5 Ring Rows

782 Adaptive Fitness - 11am


5 Rounds

3 BB Clean & Press

3 Pullups - 3sec pause at top of pullup bar


18min AMRAP

30cal Row

24 WBS

18 Shuttle Wheels

12 Ball Slams

6 DB Clean & Jerks (3 per arm)

Go heavier than usual on the clean and jerks!

782 Intro Class - 630pm

Tell all your friends!!

CrossFit 101 - 730pm


12min EMOM (4 Rounds)

0: 20secs Pushups

1: 30sec Active Hang from Bar or Scap Pullups

2: 40sec Plank

Introduce wall walks and strict pullups with a partner/band.


12min AMRAP

10 DB Push Press (right arm)

10 Leg Raises/Knee Tucks/MB Situps

10 DB Push Press (left arm)

10 Ring Rows/Jumping Pullups

- Team 782