get back in the habit – Tue 12.27.16

 In W.O.D.

Don’t wait till the new year!  Get back into the workout habit today!

Strength:  Sumo Deadlift 2-2-2-2-2

Conditioning: Complete the following for time:
– 30 Ring Push Ups (Performance: Ring Dips, Fitness: Rx’d, Health: floor push ups, scale as needed)
– 30 Kettlebell Swings (53#/35#, Health: AHAP)
– 400m Run
– 20 Ring Push Ups
– 20 Kettlebell Swings
– 200m Run
– 10 Ring Push Ups
– 10 Kettlebell Swings
– 100m Run

*Optional Strength:  Wendler Week 4 Day 2:
– Deadlift
40% x 5
50% x 5
60% x 5

*Important note: in the 4th week (your deload/ back off week), you should NOT be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.

Freddy Camacho wrote a post called “The Any Asshole Workout” (full article at link) on the CrossFit One World blog. This is from that post:

“In reality, athletes would rather do a 30 minute workout than a 10 minute workout because a 30 minute workout is just plain easier to do. 30 minutes is simply tiring. 10 minutes of intensity wrecks your soul. 10 minutes is fucking UNCOMFORTABLE. It’s a place people in general do not like to go.”

Whether you are training just to not suck at life or you are training to try and make the CrossFit Games, CrossFit training provides the best results when you get COMFORTABLE being UNCOMFORTABLE. It’s not a easy thing to get comfortable with because uncomfortable is not a fun place to go. I’m not saying every single day you step into the gym, you need to try and kill yourself. You just need to regularly push yourself a little bit harder than what you think you are capable of doing.

Every single time you step into the gym, you stand at a fork in the road. The programming, the gym, your coaches, or your friends do not make the decision on which road you pick. You can ALWAYS pick the easy road. You can even pick the easy road and make it look like it was the hard road. Only you can decide to push yourself a little harder each and every day, and in all reality, only you will know you picked the harder path to follow. I challenge you all to pick the hard road at least a few times a week. Force yourself to be uncomfortable. It’s not going to be easy, but the best things in life don’t come easy. That’s not the way life works.


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