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Neuroscience research provides evidence that behavior that gets rewarded gets repeated. In this, the season of giving we invite you to share on our wall of acknowledgment. Acknowledgment assists the strengthening of positive neural pathways for both the giver and the receiver. 1. Take a moment to reflect over the past year and post publicly your thanks to a training buddy or a congratulations for an inspiring moment you have witnessed someone go through at the box. 2. Take another moment to acknowledge yourself privately, what have been your top three wins this year in regard to training? Acknowledgment of self is a skill that must be practiced every day to be able to genuinely acknowledge others. 3. Alternatively you might like to go up to that coach, training buddy or partner left at home looking after the kids while you’re at the box and let them know specifically what they do that you really appreciate. 4. Make a commitment to turn up the volume on acknowledgment of self and others in your world in 2014 and enjoy reaping the positive results. |
Archive for December, 2014
Reflect and Acknowledge 2014
Friday, December 5th, 2014WOD: Friday the 5th December 2014
Thursday, December 4th, 2014GPP
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Strength Front squat 1rm in 12min *Try go heavier then last weeks triple.
Conditioning 10min AMRAP of: 15 deadlifts 50/35kg 12 hang power clean 9 shoulder to overhead 6 burpees |
COMP
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Strength/Skill EMOM for 14min Odd- 5 strict HSPU Even- 5 pendlay rows (heavy put perfect) *Scale or upscale HSPU as needed.
Conditioning A) 3 rounds for time of: 10 power clean and jerks 60/40kg 200m run
Rest 5:00
B) 3 rounds for time of: 10 snatch 60/50kg 200m run *Full snatch
Rest 5:00
C) 3 rounds for time of: 15 t2b 10 burpees 200m run
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Flashback Friday. Where it all started… G looking extra skinny. I’m sure that 32kg KB has been stripped to 12kg? Haha
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WOD: Thursday the 4th December 2014
Wednesday, December 3rd, 2014Newsletter will be up at the end of the week along with the Christmas timetable.
GPP
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Conditioning Tabata row for max meters
-rest 1:00
Tabata Wall balls for max reps
-rest 1:00
Tabata box jumps 24/20” for max reps
-rest 1:00
Tabata walking lunges for max distance |
COMP
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Rest day ONLY IF YOU ARE TRAINING ON THE WEEKEND!!!!!!!!!!!!! Other wise, catch up on EVERYTHING you have missed or do the class wod. |
WOD: Wednesday the 3rd December 2014
Tuesday, December 2nd, 2014Reminder that the CrossFit MSD Christmas party is on this Saturday. Bring along some food to put on the BBQ, bring some drinks and have a good time.
Friends and family are welcome.
GPP
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Strength A) Press 3×5 *Add 1kg from last time
B1) 5xME UB push press @ weight used in A –rest :30
B2) 5xME UB strict pull ups –rest 2:00
*Press should be t&g and upscale pull ups if you can do 10+
Midline Accumulate 1:30 side plank each side |
COMP
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Weightlifting Power clean T&G 3-3-3-3-3 –rest 1:00 *Start at the weight of your 3-4th set from last week and build if possible
Strength Pause front squats 5-4-3-2-1 *3 sec pause at the bottom. Start at 70-75% of 1rm and build each set
Conditioning 4x1km row -Rest 2:00 |
WOD: Tuesday the 2nd December 2014
Monday, December 1st, 2014GPP
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Strength Deadlift 5rm *Add 2.5-5kg from last session
Conditioning EMOM for 16min Odd- 20 KBS 24/16kg Even- 50 double unders |
COMP
Weightlifting
Take 12min to build to a max of the following complex:
1x push press
1x push jerk
2x split jerk
Then 3 sets at 90%
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*Try going heavier then last week if possible.
Strength Deadlift 5rm
Conditioning 5 rounds for time of: 3 muscle ups 6 HSPU 9 KBS 32/24kg 50 double under buy out- 30 burpee box jump on and over 24/20” |
