Warmup
JM/ Samson Stretch 3 x 3
run 450m
pvc shoulder rotations
2 rounds of:
10 ohs w/ pvc
10 pushups
10 toes to bar
5 rounds for time of:
5 pullups (advanced unbroken chest to bar)
10 walking lunges
15 ball slams 20#/ 10#
20 kb sdhp 53#/ 35#
Check out the Forging Elite Mindsets Blog. Rachael gives your some more jewels for your mental training program. Your mind is your most powerful muscle and if you do not train it properly it will not develop to it's full potential. When you put negative thoughts into your mind during the workout it is similiar to not doing the full range of motion. Your mental strength is tested every workout and it is during these moments where you either push harder or you give in. We all have to push harder. You will be surprised by the results that come from mental focus and toughness.
-
"All I need is my mind and by body!"
-
Handstands are a skill that need to be practiced everyday. The act of inverting your body is very unfamiliar for most people. Many people wonder why we do handstands and handstand pushups in CrossFit. They are a great way to make you focus on body position & alignment, wrist flexibility & strength and core strength. be sure to work on them. Especially anyone who is thinking about competing in CrossFit. This movement will either make or break your competition.
RESULTS:
CF WOD
Athlete Results rx/ mods Jamie 13:06 rx + 20# wb/ 53# Gail 14:09 rx + 20# wb Arv 20:49 35 Mike 18:13 35 Mikey 20:50 Lavonne modified Friday's WOD GI Janece 07:49 02:48
Comments