Ever hear about removing the toxins from your body via a “cleanse”?
Well, that’s not what this blog is about.
I want to talk to you about removing the toxins from your life.
Starting with your Frenimies.
Frenemy: The type of “friend” whose words or actions bring you down.(whether you realize it as intentional or not) The type of friend you ought to cut off but don’t cuz…they’re nice… good …you’ve had good times with them. U know…they’re good people that you can count on to bring you down again sometime in the near future.The friend you may or may not have cornered about their quicksand like ways and keep around because “its in the past”…and so was one minute ago. The person that will continue to bring you down until you demand better for yourself.
I say, let the haters hate and the losers worry about losing.
Your frenemies limit your potential.
You are a CrossFitter. You are, right off the bat, an ambitious person.
Sometimes that’s too much to handle for someone who is not on the same level as you.
These frenemies will put you down for attempting to do something that they’ve never managed to do themselves: the “friend” who teases you about your CrossFit goals, says you’re getting “too muscular” or “too skinny”, the friend who gives you unsolicited advice like, “CrossFit is dangerous”, hell maybe it’s even the classmate who holds you back, complains about the daily workouts and tries to derail your every desire to learn, grow, achieve…
Everybody knows somebody who brings them down. And with all the goals you have, all the work you’ve put into your health & fitness…
Ain’t nobody got time for that.
FITNESS
A. Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
AIM
A. Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
SPORT
A. Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.
B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Bench Press
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – 1 rep @ Your Choice
C. Every 5 minutes, for 25 minutes:
Row 500 Meters
15 Strict Handstand Push-Ups
20 Ring Dips
Complete each set as quickly as possible. Note times for each set. If you struggle to complete the handstand push-ups, adjust the reps so that you have a reasonable shot at getting through them and the ring dips in the 5 minute period.