You know how some days just go better than others? Like some weeks you may be on a roll, and others it’s like you just can’t get it together?

You may get overwhelmed with all that you “should” be doing or want to be doing to improve. These days you may feel like you have to keep up with mobility apps, nutrition tracking sites, specialty programing and all sorts of postings on your social media. It can get exhausting and you may feel like you’re never doing enough.

Take a few minutes today, to simplify it all. Remind yourself of what’s most important to YOU, so that you can be successful. Write your answers to these questions, and keep them somewhere visible so that you can refer to them.

Quick Journal Drill:

  • What are the top 3 habits that help you stay on track with your nutrition goals? Also write down what you can do to make sure each of those happen?

 

  • What are the top 3 habits that help you have quality sleep/rest and recovery? Also write down what you can do to make sure each of those happen?

 

  • What are the top 3 habits that help you have quality training sessions or that help you hit your workout goals? Also write down what you can do to make sure each of those happen.

 

You can repeat this process for any other habit that you know is imperative to your growth and success. Just keep bringing your thoughts and focus back to what you can control, and what’s most important for you to remember.

Bottom Line: You can only prioritize a few things, so continue to build systems and routines into your life that make everything EASIER.

 

OPEN PREP DAY 3

If you were a fish, what kind of fish would you be?

General Warm up

Round 1
Row 200m
Goodmorning x 10
Ring Row x 10
Pushup + Pushup Plus + T-Spine Rotation x 10 (5 per side)
Superman x 10
Situp x 10

Round 2
Jump Rope 1min
Perfect stretch x 5 each leg (groiner + sun salute)
Wall Climbs x 10
Dead hang pullup x 5-10
Knees to elbows x 10

Round 3 (with KB)
While holding KB bottom facing up
5 press each side
5 OH lunges each side
5 Windmills each side
This is hard, use a light KB.

Metcon (No Measure)

Every minute, for 10 minutes:
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR Low Ring Muscle Up Progression x 4 reps)

Station 2:  L-Sit Hold x 30 seconds accumulated time

Metcon (4 Rounds for reps)

Every 5 minutes, for 20 minutes (4 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Row 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of Four sets.

 

Out of Town WOD

30 second Handstand
1 Handstand Pushup

30 second Handstand
2 Handstand Pushup

30 second Handstand
3 Handstand Pushup

30 second Handstand
4 Handstand Pushup

30 second Handstand
3 Handstand Pushup

30 second Handstand
2 Handstand Pushup

30 second Handstand
1 Handstand Pushup

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD