MONDAY – 5.4.2015 – CrossFit Vital
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MONDAY – 5.4.2015


MONDAY – 5.4.2015



3 Rounds
200 M Run
10 goblet squats
10 Band Dislocates

1 and 1/4 Back Squats X 4
Start @ 50%
Build over the course of 6 sets
*Think about exploding out of the bottom

4 Rounds for Reps
1 Minute of each

1 Min Lunges
2 Min Push Ups
3 Min Atomic Med Ball Sit Ups 14/20#
4 Min Pull Up
5 Min Rest

CFV,welcome to a new week! As we begin to roll into summer our lives begin to change just like the seasons. To often when our lives change we put things that are important to us on the back burner. I hate to say it but normally fitness and health are the first to go. Don’t let this be true for you.  Fitness and health should be priority.

Life is easier when we are fit and our diet is dialed in not the other way around. It may seem easier to skip the WOD and eat fast food, but this just makes the next day even harder. Make the time to get to the box, and use that time for you. The box should be your time to relieve stress, work hard, and feel great about what you are doing. Don’t wish to lose that 5-10 pounds, hit that PR, or shave 1:00 min off any benchmark by doing the same thing.  WORK For those goals by doing something DIFFERENT like changing your diet or putting more intensity into your WOD.  You will never get anywhere further by doing the same thing that has you where you are.

Have a great week and I look forward to seeing each and everyone of you in the box. Also, bring a friend with you to the box and share your community and fitness with them!!


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