CrossFit Asheville

100824 Tuesday “Chief”

Strength/Skill Work Deadlift: Work towards a new 5 rep max

WOD

Complete 3 rounds of:

AMRAP in 3 minutes:

3 Power cleans (80% of 5RM)

6 Push-ups

9 Squats

1 minute rest b/w rounds

100823 Monday “Gone in 60 Seconds”

Happy 40th birthday Tina!

Tina working handstands weeks before her 40th bday!

Strength/Skill Work Overhead squat: Work towards a new 5RM

WOD

3 Rounds of:

40 seconds max rep pull-ups

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

40 seconds max rep double arm kettlebell thrusters (53/35lbs)

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

1 minute rest

Post total reps and modifications to comments

Last completed on 100318

100822 Inspiration vs. Motivation

Hats off to Tayler, Elin and Tara for some great efforts in their first CF competition!

Inspire – to produce or arouse a feeling or thought.

Motivate – to give incentive to.

Inspiration is showing your progress despite your downfalls so that others can see their own downfalls as workable. Every CrossFit competition I go to I am inspired. I see top notch athletes work until they falter and then work again. None of them come up to me and say, “you need to CrossFit for such and such reasons, you need to work hard for that reason, etc.” I know that to make progress in their direction, whether or not I ever achieve their level, I must work until I falter, and then work again.

I never motivate a single one of my members. There is no point because motivation comes from within. I cannot tell you what is important to you. I cannot give you motive. What I can do is show you the progress that I make and how I do it. What I can do is show you others who do the same things day in and day out.

I feel all of you should look to inspire others as well. Don’t tell them why they need to be healthier. Don’t tell them why they need to eat better, or be more active. Inspire them by your own progress. Inspire them by living a lifestyle that you enjoy and is attainable to everyone who finds their own motivation.

Giving someone a motive measn they can deny their urge to even have the motive. It is a forceful action that has a timeline. You want results of your motivation immediately. But inspiring them simply by being is undeniable. You exist, as you are, day in and day out, simply explaining YOUR path, and what YOU have done. Others can draw their own conclusions about whether it is for them or not.

Who inspires you? What fiber of your being is inspirational?

100821 Saturday “DT”

WOD

Five rounds for time of:
12 Deadlift

9 Hang power clean

6 Push jerk

Use ~80% of your 5 rep max for push jerk or push press.

100820 Friday

Strength/Skill Power snatch: Works towards a heavy set of 5 reps

WOD

3 rounds of:

400m run

21 kettlebell swings (53/35lbs)

12 burpees

For time.

Reminder: Today is Friday please wear a red tee for Project Red Shirt!

100819 Thursday “Falcor”

Strength/Skill Split Jerk: Works towards a heavy set of 5 while alternating lead leg.

WOD

Complete 3 Rounds of:

60 seconds work/30 seconds rest

Row

Sandbag power cleans

Double unders/Singles

Toes-to-bar

100818 Wednesday

Becca gets her first strict muscle-ups!

Strength/Skill Work: Spend 10 minutes working on muscle-up progressions. Have your muscle ups? Take three attempts to see how many you can string consecutively.

Time Trial: Before, during or after your skill work with muscle-ups complete a 500m row time trial.

Skill Test:

With a continuously running clock complete max reps in one minute at each of the following stations:

Pull ups

Sit ups

Push ups

Squats

Deadlifts (~70% 5RM not to exceed 275/165lbs. Please note your 5RM should be ~395/225 to complete this Rx’d)

Work with a partner so they can count your reps during the minute and enable you to not lose time recording numbers while transitioning.