"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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08 April 2015

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WEDNESDAY 150408

Every Minute On The Minute (EMOM) for 7:00

1 Clean and Jerk (Add weight each minute for a Personal Record)

Rest as needed then,

On a 5:00 Running Clock Perform The Following:

Concept 2 Row, 500 Meters
20 Hang Power Cleans (95lb. / 65lb.)
Double Unders, As Many Repetitions As Possible

Note: On the EMOM, over the course of 7 sets, gradually add weight to the bar and work towards a new personal record (PR) in the Clean and Jerk. For the AMRAP workout, your score is the total number of Double Unders (or Red Weighted Jump Ropes) completed.

Be a CHAMPION Today!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds for Time (20:00 Time Cap)

Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs

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