Wednesday 27NOV19

November 26, 2019Uncategorized

CrossFit East River – WOD

Coaches Notes

DAILY MINDSET
“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.”
– Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Weightlifting

1: Hang Snatch (3×2 at a moderate weight with great technique )

Weightlifting

2: Metcon (AMRAP – Rounds and Reps)

“Power Wheels”

AMRAP 3:

9/6 Calorie Bike/Row

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Bike/Row

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Bike/Row

4 Power Snatches (135/95)