Friday 140124


What GOD you want me in the 2014 CrossFit OPEN..

What GOD you want me in the 2014 CrossFit OPEN..

 Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are.-John Wooden

Courtesy NCLabs:
Here is something Jason Khalipa had on his mind today and wanted to share with you all: 

Have you ever wondered why someone you workout with see’s better results then you? Perhaps you used to beat them and now they are performing better than you? 

Yes, genetics play a roll. In addition to food and sleep, no question. 
I think it has something to do also with the additional 5% push. 
Have you ever finished a workout and said, “I probably could have pushed a little harder.” Of course!  We all have. However we want to limit the amount of these we do. The athlete who pushes just a bit harder, even 1 or 2% (based on their ability) should and will see better results than an athlete just pushing. When you approach a workout, seriously ask yourself, was that your best effort? If yes, hell yeah! If no, do better next time. It is in that little extra push, even a tad, where you make gains. 
Fight for just that little extra %, overtime 1% a workout will add up. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength –Skill
5×3 Push Press  Find todays 3 rep AHAP
3 T2Bar or 30-45sec T2Bae practice
*(Rest 1-2mins between sets)

WOD:  CF Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jump 24/20
12 Push Press 115/75
9 T2Bar
Cool down 5-7min ( coaches choice)

Competitors or athletes wanting to improve your Fitness level
Do Strength with 5 “Linking T2Bar and WOD:

Rest recover 5min then: *

3rds of:
500M Row
25M Heavy Sled push AFAP
Rest 60sec

Mobility for 8-12 minutes 


CF Endurance: Fri/ Sat
Take a long run or Snowshoe,board ski  make it fun..


10min AMRAP of
10 Air squats
10 Sit ups
10  Push ups


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