Sunday 5APR20
CrossFit East River – WOD
MINDSET
“Reasons > Goals”
Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable goal, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.
Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.
Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.
Goals don’t get us out of bed in the morning. Reasons do. What’s yours?
Warm-up
1: Metcon (No Measure)
Warm-up
2 ROUNDS
10 Groiners
10 Bootstrappers
10 Pike to Push -Up
10 Deadbugs
Into…
2 ROUNDS
5/5 SA DB Thrusters
5/5 SA DB Deadlift
10 Up Downs
10 V-Ups or Tuck Ups
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Kevlar”
AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…
STIMULUS
Supple Sunday
Working through a series of midline stability movements
Although written as an AMRAP it is not intended to “fast”
Let’s move through this “AMRAP” with an emphasis on quality over quantity
https://www.youtube.com/watch?v=aItF08f4YEQ&feature=youtu.be
https://www.youtube.com/watch?v=_10chI1wBRQ&feature=youtu.be
Cool Down
3: Metcon (No Measure)
HOME GYM: Mobility
1. Overhead Stretch on a Wall : 2 Minute Hold
2. Shoulder to Floor: 1 Minute Each Side
3. Puppy Pose: 2 Minute Hold
4. Spiderman Hold: 3 Minutes Each Side
5. Happy Baby: 2 Minute Hold
6. Pike Stretch: 2-3 Minute Hold
7. Ankle Stretch: 1-2 Minutes Each Side
8. Squat Hold: 3 Minutes
https://youtu.be/r5EAYPqCd_E
http://youtu.be/D0li2U56nO4
http://youtu.be/GJmSVwsnQaI
https://youtu.be/bsOCVF96r10
https://youtu.be/UcEe1KLTTrs
http://youtu.be/WSkPQ1lXfNk
https://www.youtube.com/watch?v=WQ-VJN7ctjo
https://youtu.be/OGX6HruOy0s