CrossFit & Intensity Programming – Week of 2/24/20

CrossFit Monday AMRAP 20 3 Deadlifts (315,225) 5 Strict Pull-ups 10 Push Ups 15 Air Squats

CrossFit and Intensity Programming – Week of 2.17.2020

CrossFit Monday For time (15 min Cap) 3 Rounds 5 Muscle-Ups 5 Handstand Push-Ups, Strict 20 Box step-ups (30"/24") Immediately into 3 Rounds 10 Ring Dips, Strict 10 Handstand Push-Ups 30 Box step-ups (24"/20") Tuesday "DT" (12 min Cap)5 Rounds for time: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Wednesday EMOM x 21 Minute 1: 3 Back squats Minute 2: 3 Weighted Strict Pull-Ups Minute 3: 15 sec Bike or Row SPRINT Thursday For time (20 min cap) 50cal/40cal Row 50 Toes to bar 150 Double Unders 50 Pistols, Alternating 50 Burpees Friday EMOM 6:00 1 Hang power snatch + 1 power snatchAMRAP 20 3 Power snatches (135lbs/95lbs) 400m Run *Add 1 power snatch to..

Lean Habits

One of the major differences I see between chronically fit people and those who aren’t is that fit people have developed something I call “lean habits.” A fit person has typically developed enough discipline over time to make the choices that best serve them and their goals regularly, which is what allows them to stay fit. For example, a person with lean habits can choose water over soda with lunch. They can drive by fast food restaurants and not be tempted to pull over. They can say no to dessert most of the time without a second thought. Are lean habits easy to develop? Well, honestly, no. But they absolutely can be developed with consistent commitment over time. Perhaps you..

Are you playing this dangerous game?

It’s the middle of December if you can believe it!Time for family, friends, parties, and reflection on the past year.But I want to highlight something that I think is incredibly important…If you aren’t where you want to be in terms of your health and fitness right now, and you’re waiting for January 1 to get started, there is a 93% chance you’ll be getting ready to start your journey all over again on January 1, 2020.Let me explain…When we put off change and tackling goals, it sets us up for almost certain failure (93% chance according to research). That’s right, 93% of people will not achieve a goal they set.And given that my mission is to help people push past..