190220 - Quote of the Week Wednesday - Lessons from the Great British Bake Show

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When you have the expectation to do a new skill right away but it doesn’t go so well…

When you have the expectation to do a new skill right away but it doesn’t go so well…

Don’t forget that your body needs oxygen! Inhale, exhale…

Don’t forget that your body needs oxygen! Inhale, exhale…

Never give up! You are capable of so much more than you believe!

Never give up! You are capable of so much more than you believe!

If you lose your focus, stuff might not go well… (think box jumps or snatches)

If you lose your focus, stuff might not go well… (think box jumps or snatches)

Fake it till you make it! Most things in CrossFit will benefit from a surplus of self-confidence!

Fake it till you make it! Most things in CrossFit will benefit from a surplus of self-confidence!

Make all of your movements look right…and pretty!

Make all of your movements look right…and pretty!

High fives are free, give them out like crazy!  Encourage your fellow fit fam!

High fives are free, give them out like crazy!
Encourage your fellow fit fam!

Hip extension and glute activation people!!!  NO soggy or saggy bottoms!

Hip extension and glute activation people!!!
NO soggy or saggy bottoms!

Sometimes, things just don’t go well. And that’s okay. Just admit it, accept it, and move on!

Sometimes, things just don’t go well. And that’s okay. Just admit it, accept it, and move on!

WARM UP - 1 minute of each
Cardio
Jump Roping
Plank Hold (Shoulder Taps halfway through)
Dead Hang (Shoulder Shrugs halfway through)

MOBILIZE - Banded Squat Hold

COACH PREP - Review movements
(Perform a few reps of each on coaches’ call)

WOD -
For Total Reps in lowest round!
4 Rounds
1 minute Pull-Ups
1 minute Push-Ups
1 minute Air Squats
1 minute Double Unders
1 Minute of Rest

COOL DOWN - 3 minutes of mobilizing!