CFG Holiday Party Details: When: Friday, December 9th 7pm-11pm Where: Dees Restaurant 107-23 Metropolitan Ave. Forest Hills, NY 11375 Cost: $75… Includes a 3 course meal (appetizer, salad, entree) AND open bar with a guaranteed great time. How Do I RSVP?: Sign up at the Front Desk ASAP! Please make sure to inform myself or Catherine if you plan on attending by 12/6!! You can pay in cash or charge your account. Hope to see ALL of you there!
Do You Ever Want To Compete, Again? I have been asked this question so many times, that I cared not to remember, after I left CrossFit Dynamix. Last week an athlete from the 6AM crew asked, “Coach, you ever going to compete again?” Their question made me aware of myself. Having been critical of myself in the past, I took a different approach: an uncritical observation. I had to ask myself, ‘what do I honestly feel about competing?’ There is a lot that goes into competing that many have no idea about, especially when competing at the highest level in the sport of CrossFit. The mental preparation alone that goes into it takes full commitment. However, there is a part of me that has not yet been satisfied, that part of me longs to express its individuality in the sport of CrossFit and in life. For me it was easy to compete. I had the best teammates one could ask for. There was no pressure besides what was self-imposed. We trained our asses off, day-in and day-out, and made personal sacrifices that affected many of our personal lives. We knew each other’s strengths and weaknesses. As a result we won the North East Regional back-to-back years, and placing 5th in 2013 and 16th in 2014 at the CrossFit Games in Carson, California. It is easy to stand on the Nanos and Metcons of the group, however, it is harder to stand alone. Every time I got asked the question, “Are you ever going to compete again?” I was met with a wall of uncertainty on one side and a burning desire to throw down on the other side. I’m a firm believer that where you are mentally, is what you are. Am I deceiving myself, or am I being honest? Now, ask yourself the same question. Are you deceiving yourself? What is your purpose and where are you going with it? If you are honest, your self-awareness will be magnified and your focus will be met with preparation in order to be ready for the opportunity. For all that you admit to be true- must be true. You alone are the deceiver, and the beneficiary. I know my answer!! Happy Lifting, Coach Joel
Final week of our Oly Cycle. After this week we will move into our “Engine Tune Up Cycle.” During that cycle we will hit several “Open” and “Open Style Workouts.” Use the time wisely to BUILD your mental game. During the cycle you will learn the difference between needing to break up reps and going unbroken. There is a major difference as far as thinking is concerned. Do you really need to break up those thrusters? I will challenge you to think and execute only. But until then let’s finish up strong with our final week of Oly. One final note: Max Out Ladder Friday! Get hyped! Monday Crossover Symmetry Then…, General Warm-up Olympic Work
- 35 Min Running Clock
- SN H PL + HG SN + Snatch + 2 OHS (MFTD)
- CL PL + HG CL + Clean + 2 FS + Jerk (MFTD)
- Back Squats – 5RMFD
Then…, Class WOD 10 Rounds Of: 10 Burpees 10 Pull-ups Goal: 10 Min Rx Core 100 V-Up Sit-ups Accessory Work Complete Three Sets NFT But For Quality
- Seated Lat Pulldown Behind Neck (Supports Back Squat) – 8
- Banded Belt Squat Walks – 1:00
- Standing 10# Plate Lateral Raise – 12-15