General Warm-up:
1000m Row/800m Run
Group Mobility
Strength:
1a. 3 X 5 Split Stance Overhead Press, Heavy
1b. 3 X 10 Glute-Ham Raise
WOD:
12 min AMRAP of:
20m OH Lunge (45/35)
15 KB Swings (55/35)
10 Burpees
The excitement of the CrossFit Games Open has been in full force lately. 3 weeks of WODs down, with 2 more ahead of us. Whether you are participating officially in the Open or not, you can’t help but feel the passion every Friday that pulses around the gym. This opportunity to participate in our sport with the worldwide community comes around each year, and as CrossFit grows, so does the number of people in the Open. Each year, record participants put their names in the ring and show the world what they are capable of, what you are capable of.
Mirroring life, sometimes your performances are better, sometimes the same, and sometimes even worse. That’s why we do benchmarks, and that’s why CrossFit gives us the opportunity to do a WOD from the previous year. Are you more fit? Do you need to re-evaluate your training? Re-evaluate your nutrition?
Amidst all the excitement each week, the planning of your rest days, or thoughts strategizing your workout…..please remember a few things.
1. Remember why you do CrossFit? For some, it’s our sport, our passion. For most of us, it’s to keep life in check, to handle whatever our day may throw at us. So that we can grow old with those we love, and do what we enjoy most for a long time ahead. Maybe it’s so we can stay sane among the crazy world around us, it’s our emotional outlet. It’s our safe place where we can push ourselves and accomplish whatever we put our minds to.
2. Every accomplishment is meaningful, none is too small. We are all in this together. We all do CrossFit because we like to push ourselves, we like to work hard, we want the best out of ourselves. We come together to support each other, to encourage, to be part of something bigger than ourselves. Whether part of the Open or not, we get to witness amazing firsts everyday. First 400m run without stopping, first rope climb, first handstand.
3. We are proud of you today, and can’t wait to see you tomorrow. Day by day, WOD by WOD, shit happens. Sometimes it’s good, sometimes it’s not. But everytime you show up and you do the work, it’s a good decision. Whether you are healthy, rehabbing, or brand spankin’ new, we are passionate about your movement, about your health, about you. We enjoy helping you build yourself up physically, emotionally and mentally. Thank you for letting us be part of it.
Now, go get after it! How are you going to be better this week?
