"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

Got a Great Photo?

If you have a great photo you'd like to submit to be considered for possible use on the main site, Submit A Photo!

30 August 2017

0 comments

WEDNESDAY 170830

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

Power Clean, 5,3,1 Repetitions (Work up to a 1RM)

Rest as needed then,

Five Rounds for Time:
30 Squats
9 Power Cleans (50% of 1RM)
15 Hand Release Push-ups

Note: After working up to a 1 Repetition Max on the Power Clean, Athletes will calculate 50% for their “workout weight” on todays session. A great goal for men is a Bodyweight (or more) Power Clean, and women 3/4 Bodyweight (or more).

Nice Technique, Nancy!

_______________

Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

_______________