What are you feeding upon mentally? As a man or woman thinketh in his or her heart so is he or she. That which you, undoubtedly, feed upon you will become. It’s just a matter of when. Last week I had a conversation with an athlete in the 6AM class. The conversation was about happiness, work, relationship, and, training-and how if one of these are off, even by an inch, everything seems to be off. “Domino effect,” according to this athlete. The conversation made me think about what we feed upon mentally? What are you feeding upon? Is it the wrong that someone did you recently and you just can’t shake it? Is it to right your own wrongs? Is it the negative self-image you carry around with you in your subconscious mind about your body? Is it comparing yourself to another athlete and trying to keep up with them instead of yourself? What are you feeding upon? As much as you want to master the movements of the Olympic Snatch and Clean & Jerk try to master the movements of your attention and where it goes throughout the day. This brings us back to the idea of living in the assumption of who we desire to be as athletes, husbands, wives, human beings. So again as much as you want to master the movements of the Olympic Snatch and Clean & Jerk try to master the movements of your attention and where it goes throughout the day. What are you feeding upon? Sure, you may have missed all your muscle-ups, failed your relationship and business (we’ve all made our fair share of mistakes but that does not label us a mistake) in the past, but learning to forgive oneself and move on to become that which you assume feeds the mountain of your desires. As we move through the last week of this six-week cycle, mentally feed upon the idea of who it is you want to be. Use that same attention throughout the remainder of the day. Every time the brain begins to wander, bring it back to the desire. Like the Snatch and Clean & Jerk this will not be easy to master. It will take deliberate, repetitive, practice. Happy training. Coach Joel _____________________________________________________________________ Looking From The Future to Present Day Feb 20th – 25th Open WOD#1. Crush it!! Feb 13th – 19th Deload Week Jan 23rd – Feb 5th V12 Jan 16th – 22nd Deload Week Jan 9th – Jan 15th V8 WZA Weekend Jan 2nd – Jan 8th – V8 Dec 26th – Jan 1st – WZA Prep (V8) Dec 19th – 25th V6 Dec 12th – 18th Engine Tune-up Nov 7th – Dec 11th Oly Cycle – Skill Nov 6th – Nov 13th 1RM Everything. Oct 31st – 5th Deload Week Oct 3rd – 30th Remain on Strength Cycle
General Warm-up Then…, Big Superset (4/5)
- Front Squat – 80% x 5r
- Weighted Box Step Up – 10% (BS) 6r E/S* @ 24”20”
- Kang Squat – 25% (BS) x 6/8r—–> Or Empty Bar
- Sled Drag Down & Back Only (AHAP)
- Weighted Bulgarian Split Squat – 15% (BS) 10r E/S
- GHR x 10
* Do NOT alternate sides. Stay on one side each time. Extra Credit…, Complete Four Sets
- Seated Lat Pulldowns – 10r
- Banded (Blue) Reverse Hypers – 10r
- Sandbag Hold – 1:30 @ 150/100#
- Extended Lizard – 2 Min E/S
- Straddle – 3 Min
Still No Pull-ups? Try this every other day approach: Monday – Wednesday – Friday, etc. Rest :30 – :45 seconds between each rep. Day One: 1-1-1-1-1 Day Two: 1-1-1-1-2 Day Three: 1-1-1-2-2 Day Four: 1-1-2-2-2 Day Five: 1-2-2-2-2 Day Six: 2-2-2-2-2 Day Seven: 2-2-2-2-3 Day Eight: 2-2-2-3-3 So on and so forth. As much as I don’t want to give in you may use the thinnest band possible. The progression work is to be done before or after class on your own time. No bands during class training. That rule is still strictly enforced.
Saturday a Special Day at Crossfit Glendale. Please join the CFG community in a special workout and help raise money for Barbells for Boobs. The purpose of the event is to raise money for qualified women who need screening and/or diagnostic procedures in the prevention of breast cancer. By supporting Barbells for Boobs, we’re helping low-income and uninsured women get the examinations they need in order to stay cancer free! 5th Annual Barbells for Boobs Fundraiser! This will be our fifth year raising money for Barbells for Boobs and we couldn’t be more blessed to be part of such an amazing organization! The event is such an incredible full of emotion! Family and friends are welcome – wearing pink is HIGHLY recommended! -Raffle table – we will have a raffle table throughout the event. LOTS OF PRIZES!!!! -Bake Sale table. LOTS OF GOODIES 🙂 We would like for as many of you as possible to participate in the event, the competition and the fundraising efforts. Register as a member of the CrossFit Glendale fundraising team. Registration is easy: HERE 1. Click on “Sign Up Today!” 2. Sign Up by providing the requested information 3. Choose “CrossFit Glendale” as your fundraising team 4. Start raising $$ for a great cause!!