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How do you train? Do you check the boxes? Or do you train like you’re possessed? What’s the difference? Does it matter?

You can turn your brain off during “Helen,” go to the pain cave and really live in the hurt. All without a single intention. You can work really damn hard and still not be focused.

“Destiny is not a matter of chance. It is a matter of choice.” - Dale Carnegie

Society can convince us through glamorous story-telling that destiny is a magical entity. That who we end up as, ultimately, is not our call.

This is the cowards’ justification. The easy way out, chalking success and happiness up to chance. That they’re working just as hard as everyone else, and some are just “luckier” than others.

We know however, this is not the case.

Our lives are a direct reflection of our choices. If we are happy with where we are in life, it’s because of our choices. If we aren’t happy, it’s also because of our choices. There isn’t a blame to pass onto “destiny”. It’s us.

And much like our choices yesterday, formed our today… our choices today, will form our tomorrow. Let’s choose wisely.

If you want to take it to the next level—and we know you do, it’s why you’re here—

you have to turn off the autopilot. What should you be focusing on? Maybe it’s running negative splits on the 400s. Maybe it’s keeping your knees straight on your pullups. When you train with intention, everything has a purpose.

Don’t just check the box. Fill in the whole thing with your Hard-issued #2 fitness pencil; do each rep with an intent. Focus on your craft. Do the damned thing.

-Coach Vic

Cycle 2.B “Sled-Dog” Day 8

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"SLED DOG" WEEK 7:
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Kicking off week 2 of the new look stamina squats today, increasing the load by 3%.

We'll dial in the receiving position on the barbell by pausing for 3 seconds in the catch during our technique work.

Carrying that positioning over to the heavier dumbbell snatches taking place in our conditioning piece, "Hit and Run".
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Back Squat

Stamina Squats
Alternating On the Minute x 10 (5 Rounds):
2 Front Squat
4 Back Squats

Barbell: 73% of 3-Rep Max Back Squat

Power Snatch

Power Snatch Technique

On the 1:30 x 5 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

STIMULUS
-On both reps, pause for 3 seconds in the receiving position of the snatch before standing
-Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets
-This complex is meant to be completed without dropping the barbell

Metcon (Time)

"Hit and Run"

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (50/35)
21 Single Dumbbell Squats (50/35)

Rx+: 70/50

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