GROUP WARM-UP
100 Meter run
5 Russian kettlebell swings
5 Scap pull-ups
100 Meter run
5 Kettlebell swings
5 Pull-ups

METCON
“Helen”
3 Rounds for time:
400 Meter run
21 Kettlebell swings 55/35
12 Pull ups

ALTERATE METCON
3 Rounds for time:
200 Meter run
15 Russian kettlebell swings
10 Bar or ring rows

POWER
3 sets of:
5 D-ball or sandbag ground to over shoulder 150/100
10 Seated high box jumps

MOBILITY
2 sets of:
1:00 box stretch
2:00 each side pigeon stretch
2:00 frog stretch

It’s Your Workout

For the last two weeks, on Wednesday, instead of doing the class workout for time, I’ve created my own workout based on what was on the whiteboard. During these workouts, I just moved with no regard to time. I competed with no one, not even myself. You know what, it felt great!

And it also got me thinking…when each of you walk into the gym each day, I want you to know that the workout is what you want to make of it. You don’t have to go hard each day. You don’t need to (and shouldn’t) compare yourself to others. CrossFit the sport has led people to believe clichés like “compete everyday,” or “no off season” or “your workout is my warm-up” or “no easy days.”

Those who subscribe to the above fallacies only end up frustrated, over-trained and, oftentimes, injured.

Our main concern as coaches is safety and proficiency of movement. Once this is complied with, you add a dose of intensity. We want our athletes to get stronger and more mobile. We want you to achieve goals like rope climbs and strict pull-ups. But, we also want you to be fulfilled, mentally

and emotionally.

Some days you will look at the workout and think, “I got this.” On those days, push and be proud of your performance. Other days, you may be faced with multiple tasks that look daunting. If so, do your best and focus on the what and your why.

If the workout stresses you out or makes you feel inadequate, remember: it’s just a workout. It’s YOUR workout. Come in and move, talk to your friends, get a sweat on…have fun and feel good! The gym should be a highlight of your day and, although functional fitness can make daily tasks easier, “life” is what happens outside

the gym.