Finding Joy in the Process
I’m a very goal and “end-game” focused person. It’s one of the reasons that Ironman appealed so greatly to me for several years. I loved working toward something specific, and in that case, one single day. That’s a lot of pressure for things to go exactly according to plan, but…
Making SMART Goals
Everyone should have goals they strive for everyday. Some people may not really know how to set goals, or have a hard time setting realistic goals. Writing down your goals drastically increases your chances of attaining them. Here is a short post about how you can set SMART goals. I…
CrossFit RDU - CrossFitMetcon (AMRAP - Reps)2 person team 40power snatches 95/65 30 power snatches 115/80 20 power snatches 135/95 10 power snatches 155/110 Rest 5 minMetcon (Time)3 person team 150 thrusters 95/65 ( 1 person at a time) 75 ttb (2 can work) 50 synchronized burpees ( all 3…
CrossFit RDU - CrossFitWeightliftingDeadlift (Find max)Metcon (Time)3rds 100 DU 21 ktb swings 70/53 12 box jump over 24/20
CrossFit RDU - CrossFitWeightliftingPush Press (Max push press)Push Press (Max reps with %70 )Metcon (AMRAP - Reps)16 min emom 1. Pull-ups 2. Push-ups
CrossFit RDU - CrossFitMetcon (Time)3000/2500 meter row 2 mile run 100 burpees
CrossFit RDU - CrossFitWeightliftingBack Squat (Max effort)Front Squat (Max effort )Back extensions (4x10)
CrossFit RDU - CrossFitMetcon (Time)800 meter run 40 pull-ups 800 meter run 30 pull-ups 800 meter run 20 pull-ups ups 800 meter run 10 pull-ups For this to be RX you must run a 200 every time you break you pull-ups.
CrossFit RDU - CrossFitWeightliftingDeadlift (2x5@75%)Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Metcon (No Measure)5rds :30 plank :30 rt side plank :30 left side plank All 5rds should be continuous.
CrossFit RDU - CrossFitWeightliftingShoulder Press (5x3 75-85%)Metcon (AMRAP - Reps)Pull-up technique Then 3rds 15 thrusters 65/45 15 pull-ups If complete in 4:00 you go to 8:00. If 6rds complete by 8:00 then your cap is 12:00. Continue until you can not finish under your time cap. Score = total reps