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MONDAY – 7.14.2014

13
Jul

MONDAY – 7.14.2014

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Vital256

STRENGTH
10 MIN EMOM
6 Clusters  Cluster VIDEO
85/115#

WOD
3 Min Max Effort Row
-4 min rest-
3 Min Max Effort Row

Score will be total # of Calories

AFTER PARTY: ABS
3 Rounds
10 Cross Crunches (L+R=1)
15 Back Extensions
1:00 Min Plank Hold

CFV, Hope everyone had a great weekend! I want to put a little challenge out there for the week. I want you to set a small goal for this week! Make this goal something like I am going to come to the box 3x this week, or I am going to 2.3.4.5 DU’s in a row, or even looking up a mobility drill by Kelly Starrett and then doing it before the WOD.  This goal needs to be about improvement!

Lets talk a little shop for a second. When we are trying to make improvements we often look in the wrong directions. Examples: If I keep adding more weight each time I am in the box I will get stronger. If I WOD 7 days a week I will be fitter. If I eat nothing but salads and drink water I will lose weight.

Like everything in life there is a progress to your fitness. I know you all want to be stronger, fitter and be sculpted from stone I am right there with you. So Instead of adding more and more weight to the bar to be stronger, find the challenging weight and really move it with intensity and good form. Let your muscles develop.  Give your body some rest from time to time let it heal, don’t always be breaking it down. Start cleaning your diet up one meal at a time, today I am going to just have 3 soda’s instead of the 5 I usually drink. I have been doing this with coffee I was at 4 cups every morning. Now I am down to 2.5 and starting this week I am going to be at 2. It’s all about development and progress. I wish for you all to have a wonderful week, we are suppose to have a break from the heat so train hard!!!

PH

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