Archive

Monthly Archives: June 2008

WORK HARD, WORK SMART

By
June 30, 2008
Uncategorized
15 Comments

Monday:

5 doggies
Set 6 cones 5 yards apart, it will be from 0-25 yards, run to the first cone and back 2nd cone and back 3rd cone and back….etc.  Finish each under 30 seconds.  Take 1 minute rest between each “doggie”
After the 5 doggies run 1 mile for time.  POST YOUR TIMES
Tuesday: 10,9,8,7,6,5,4,3,2,1 Burpees and jumping squats.  The jumping squat should be the hip crease below top of the knee depth jump up and get all the way back down.  Do 10 burpees then 10 jumping squats, 9 burpees then 9 jumping squats, etc. POST YOUR TIME
Wednesday: 5 Nationals.  Need a soccer field.  Start on the end line, sprint to the 6 yard box and back 18 and back half back other 18 back.  Do this in under 60 seconds. Take a 60 second break.  POST YOUR TIMES
Thursday: 100 squats, 50 Pushups, 1 mile run. POST YOUR TIME
Friday: Run 5k….beat your time from last week.  POST TIME
 

Committed??????

By
June 24, 2008
Uncategorized
1 Comment

 

Commitment, when looking up the definition the first synonym that appears is allegiance, followed by loyalty and dedication.  Allegiance is defined as binding yourself to a course of action.   I picked this word to be attached to CrossFit because in order to be successful, to reach goals, to transform your potential you must commit yourself to the program. 

 “There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” -Unknown

Are you interested in reaching your goals or are you committed to them?  Do you make excuses or give less than is expected when others aren’t watching in your WOD?  Do you cut corners because you can in your WOD?  Do you also do this in your life?  What do you think would happen if you fully committed yourself wholly to all you did?  GREATNESS, that’s what!!!  As a coach my job is to hold you accountable, to challenge you, to push you farther than you believe you can.  

Make it a habit to be committed to the course of action, whether it’s at home, work, or here.  The mindset here at CFA is not to be ok with mediocrity.  It is to push every WOD, every round, every rep, EVERYTIME.  That is is the only way that results mentally, physically, and emotionally can be attained.  You must rely on your inner strength to do this.  The coach can help to hold you accountable or to push through those last couple of reps but it has to ultimately come from you.  

 

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

I will never settle for just ok in my life….I want to be the best in everything all the time.  It’s the way I’m wired.  If you aren’t continue to work on this, push yourself and never settle for mediocre because you always have more to give.  

Look at the things in your life where you are not fully committed.  Decide whether you want to be committed to those things, if so commit wholeheartedly and never settle for anything less.  


Realize your potential


-LC

Committed????

By
June 24, 2008
Uncategorized
Leave a comment

 

Commitment, when looking up the definition the first synonym that appears is allegiance, followed by loyalty and dedication.  Allegiance is defined as binding yourself to a course of action.   I picked this word to be attached to CrossFit because in order to be successful, to reach goals, to transform your potential you must commit yourself to the program. 

 “There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” -Unknown

Are you interested in reaching your goals or are you committed to them?  Do you make excuses or give less than is expected when others aren’t watching in your WOD?  Do you cut corners because you can in your WOD?  Do you also do this in your life?  What do you think would happen if you fully committed yourself wholly to all you did?  GREATNESS, that’s what!!!  As a coach my job is to hold you accountable, to challenge you, to push you farther than you believe you can.  

Make it a habit to be committed to the course of action, whether it’s at home, work, or here.  The mindset here at CFA is not to be ok with mediocrity.  It is to push every WOD, every round, every rep, EVERYTIME.  That is is the only way that results mentally, physically, and emotionally can be attained.  You must rely on your inner strength to do this.  The coach can help to hold you accountable or to push through those last couple of reps but it has to ultimately come from you.  

 

“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”

I will never settle for just ok in my life….I want to be the best in everything all the time.  It’s the way I’m wired.  If you aren’t continue to work on this, push yourself and never settle for mediocre because you always have more to give.  

Look at the things in your life where you are not fully committed.  Decide whether you want to be committed to those things, if so commit wholeheartedly and never settle for anything less.  


Realize your potential


-LC

By
June 22, 2008
Uncategorized
Leave a comment

Monday: 16 x 110m sprints….try to get each sprint under 15 seconds.  Keep track of how many you get under the time.  Take 30 sec. break between each sprint.  POST YOUR TIME  

Tuesday: Tabata Legs.  Just as the running last week was 20 sec of work followed by 10 sec of rest.  Each exercise will last 4 minutes.  Air Squat (check video from last week to see form), Lunges VIDEO, & Wall sits VIDEO.  Take a 1 minute break between each exercise.  Your workout should take a total of 18 minutes.  So bring a clock with you or find a partner and work with each other.  POST YOUR TIME
Wednesday: Run a 5K (3.125 miles) if you are running it on a track it’s 12 and 1/4 laps.  POST YOUR TIME
Thursday: 7 rounds of 10 Dips VIDEO, 10 Pushups, 20 situps (see video from last week), 10 Burpees (see last week video) POST YOUR TIME.
Friday: 4 rounds of 800m run.  After each 800m run 200m backwards.  Take as much rest after each 1000m as needed to be ready for the next.  No more than 3 min of rest.  Post time for each round.  800m is 2 laps around the track and 200m is a curve and a straight away.  The 800 should not be jogged it’s a fast stride.  
POST YOUR TIME.

By
June 22, 2008
Uncategorized
21 Comments

Monday: 16 x 110m sprints….try to get each sprint under 15 seconds.  Keep track of how many you get under the time.  Take 30 sec. break between each sprint.  POST YOUR TIME  

Tuesday: Tabata Legs.  Just as the running last week was 20 sec of work followed by 10 sec of rest.  Each exercise will last 4 minutes.  Air Squat (check video from last week to see form), Lunges VIDEO, & Wall sits VIDEO.  Take a 1 minute break between each exercise.  Your workout should take a total of 18 minutes.  So bring a clock with you or find a partner and work with each other.  POST YOUR TIME
Wednesday: Run a 5K (3.125 miles) if you are running it on a track it’s 12 and 1/4 laps.  POST YOUR TIME
Thursday: 7 rounds of 10 Dips VIDEO, 10 Pushups, 20 situps (see video from last week), 10 Burpees (see last week video) POST YOUR TIME.
Friday: 4 rounds of 800m run.  After each 800m run 200m backwards.  Take as much rest after each 1000m as needed to be ready for the next.  No more than 3 min of rest.  Post time for each round.  800m is 2 laps around the track and 200m is a curve and a straight away.  The 800 should not be jogged it’s a fast stride.  
POST YOUR TIME.