double unders

181119 - Motivation Monday! - Upcoming Events!

Winter Events Post.jpg

Hey gang!!! Happiest of Mondays!!!
MARK YOU CALENDARS because we’ve got TONS of good stuff coming up!

(Thursday, November 22nd) - Thanksgiving Day we will have MORNING CLASSES ONLY @ 6am, 7am, 9am, and 10am

(Saturday, December 1st) - “Jingle All the Weights” CrossFit Competition at Fort Collins CrossFit
We have 2 teams competing that day so go cheer them on! See the facebook event for more details! [Rick & Laura - Team Mudpuppies AND Lolo & Stephen - Team Puhrumpahpumped]

(Sunday, December 2nd) - Gym Deep Clean @ 10am
We are providing Mimosas and Manmosas along with donuts `for everyone that comes to help us disinfect and scrub down every surface of the gym! If you’ve got extra cleaning supplies, we would greatly appreciate some donations there as well!

(Saturday, December 22nd) - Community WOD “12 Days of Barbell Christmas” PLUS PIE BREAKFAST @ 7am, 8:30am, and 10am
We are inviting everyone and anyone to join us for a tough workout followed by a delicious pie breakfast! If you are coming and have the means, we would love to have everyone bring a different kind of pie to share! We will create a sign up once it gets closer!

(Saturday, January 5th) - In-House CCCF Competition @ 9am and Holiday 10 Year Anniversary Party @ 7pm
In the morning, we will meet for a “Mad Hatter” competition as a community! EVERYONE is welcome and encouraged to participate! There will be prizes for the top 3 female and males plus spirit and team player awards! This will be a family friendly event so invite family and friends to see how you CrossFit!
That SAME night we are going to get into our fanciest gala attire and come back to the winter wonderland our gym will become! We will have a photo booth, sock exchange, games, food, festivities, and fun! Keep your eyes out around December for more details!

Warm-up
Tabata In-Out hops
then
2 rounds
10 each
plate squat front raise 15/10
plate squat press
plate thruster

Mobility
Track leg swings
Sprinter’s lunge into pigeon
Thread the needle
Side lying book opener

Coach Prep
Front squat position
Loading/unloading hamstrings for thruster
Overhead position
Double-Unders/Tuck jumps

WOD - Time Cap 20:00
10 rounds for time of:
9 thrusters, 95/65
35 double-unders

Optional Buy-Out
Accumulate 40 DB Clean
Cool Down
10 Down-dog to Cobra

171204 - Motivation Monday and Burnt Toast Again!

Focus : A Wondering Mind is an Unhappy Mind

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The box jump is a perfect example of where losing focus and letting your mind stray has consequences. The unforgiving box will eat your shins for breakfast the second you start thinking of what you're cooking for dinner instead of concentrating on the task at hand! 

Matthew Killingsworth is a Happiness Researcher who created an app to track happiness and it's correlation to tasks we are performing, levels of happiness, and how much our mind in wondering. In his findings, he discovered that it doesn't matter what you are doing, your mind is likely to wander. So, even though commuting in heavy traffic might be an unpleasant task,  people recorded having less satisfaction when they were thinking of tasks they had to do at work when they arrived AND MORE satisfaction when they focused on just driving. So we are happier when we are completely engulfed in the moment and the more our mind wonders away from what is happening in the now, the less happy we will be. 

When you are at CrossFit this week, let your mind stay on the task at hand. If you are snatching, focus on just snatching. If you're in the middle of a workout, concentrate on each movement as you are doing it, try not to think too much about the next thing. If you can do that, not only will you're focus produce better results for you on the scoreboard, keep you from getting injured, help you keep higher quality form, but you will also be happier for it! 

Strength - Snatch Push Press with Overhead Squat
5+1, 5+1, 5+1

WOD - "Burnt Toast" - see 171102
EMOM 24: 
1. Row for Calories
2. Wallball
3. Double Unders
4. Rest

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170308 - Faces of Choice City - Mike

Mike is a man of few but powerful and mostly hilarious words. He's a sneaky comedic ninja in the early hours of the morning and a true source of joy for those around him. He's grown so much as an athlete since he joined in Aug. of 2016 and it's been a blast to watch his transformation. His attitude toward learning new things and trying his best with all he attempts is absolutely admirable. "Just" Mike (as he is lovingly nicknamed by his 6am CrossFit comrades) is more than "just" anything, he's a total go-getter, a genuine team player, and one heckuva fella! 

Tell us about yourself! I was born and raised in the upper Midwest (Wisconsin and Upper Michigan), where I developed my love for outdoor recreational hobbies (camping, backpacking, hunting, fishing, skiing). After completing my undergraduate degree and working for different state and tribal agencies, I decided to go to graduate school at the University of Idaho where I received my MS and PhD degrees in Forestry. I immediately fell in love with the western US and never wanted to leave. However, the job market had other ideas in mind and after a brief stint with the Canadian Forest Service in British Columbia, I ended up back in the Midwest where I worked as a professor at two different universities. A little over 1.5 years ago I accepted a position at Colorado State University where I’m now a professor in the Department of Ecosystem Science and Sustainability. I absolutely love being out west again, and my job is amazing! I get to teach and mentor the best students in the world. Go Rams!  Why do you "CrossFit"?   After taking an unintended 5+ year hiatus from any significant physical activity (mainly running back then), I was looking for a way to improve my physical fitness and hopefully boost my energy level and mood. I tried to get into biking and running again, but struggled with self-motivation. I had heard about CrossFit but was apprehensive of trying it for a variety of reasons (mainly I didn’t think I possessed the strength and wherewithal to do it). Anyhow, I eventually bit the bullet and scheduled an intro with Coach Michael. He immediately put my apprehensions aside, and one week later I was hooked on CCCF.     What makes "Choice City" so special? I am so happy that Choice City CrossFit was the first CrossFit gym I tried. I cannot imagine going anywhere else, and I may not still be doing CrossFit if I had started with another gym. There are so many things that make CCCF special. The coaching staff are exceptionally knowledgeable regarding fitness and nutrition and are also super supportive and encouraging. Additionally, the CCCF athletes are all wonderful. I have not met a CCCF athlete that I didn’t immediately like. There is a true sense of community in this gym; everyone is full of positivity and encouragement, and I have never felt judged about my slowly maturing abilities. In addition to getting my physical fitness back, I have developed several friendships that I hope are lifelong. CCCF is everything I was looking for and more.

Tell us about yourself!
I was born and raised in the upper Midwest (Wisconsin and Upper Michigan), where I developed my love for outdoor recreational hobbies (camping, backpacking, hunting, fishing, skiing). After completing my undergraduate degree and working for different state and tribal agencies, I decided to go to graduate school at the University of Idaho where I received my MS and PhD degrees in Forestry. I immediately fell in love with the western US and never wanted to leave. However, the job market had other ideas in mind and after a brief stint with the Canadian Forest Service in British Columbia, I ended up back in the Midwest where I worked as a professor at two different universities. A little over 1.5 years ago I accepted a position at Colorado State University where I’m now a professor in the Department of Ecosystem Science and Sustainability. I absolutely love being out west again, and my job is amazing! I get to teach and mentor the best students in the world. Go Rams!

Why do you "CrossFit"?  
After taking an unintended 5+ year hiatus from any significant physical activity (mainly running back then), I was looking for a way to improve my physical fitness and hopefully boost my energy level and mood. I tried to get into biking and running again, but struggled with self-motivation. I had heard about CrossFit but was apprehensive of trying it for a variety of reasons (mainly I didn’t think I possessed the strength and wherewithal to do it). Anyhow, I eventually bit the bullet and scheduled an intro with Coach Michael. He immediately put my apprehensions aside, and one week later I was hooked on CCCF.   

What makes "Choice City" so special?
I am so happy that Choice City CrossFit was the first CrossFit gym I tried. I cannot imagine going anywhere else, and I may not still be doing CrossFit if I had started with another gym. There are so many things that make CCCF special. The coaching staff are exceptionally knowledgeable regarding fitness and nutrition and are also super supportive and encouraging. Additionally, the CCCF athletes are all wonderful. I have not met a CCCF athlete that I didn’t immediately like. There is a true sense of community in this gym; everyone is full of positivity and encouragement, and I have never felt judged about my slowly maturing abilities. In addition to getting my physical fitness back, I have developed several friendships that I hope are lifelong. CCCF is everything I was looking for and more.

Strength - Bench Press
5, 5, 3, 3, 1

WOD - "Jump Rope Helen" 
50 Double Unders or 100 SIngles (75 combo) 
21 Kettlebell Swings 55/35
12 Pull-Ups

170208 - Faces of Choice City - Kiva

Kiva is a machine when it comes to WODs but don't let that hard core athleticism fool you, this woman is as kind as they come! She brightens up the gym with her infectious smile and contagious happy-go-getter attitude! Even if she's out of breath or floored from a tough workout, she still has plenty of laughs and high-fives to go around! On Feb. 29th, Miss Kiva will have been with us for 1 whole year so make sure you wish this dedicated lady a very happy Gym Anniversary! 

Tell us about yourself.
About me...let's see. I'm from Washington State. I played soccer for Western Washington University in Bellingham. I was a Division II athlete. I studied environmental science and have worked as a Fisheries Biologist and River Surveyor for several years. Currently I work at an environmental non-profit called "Wildlands Restoration Volunteers" in Fort Collins. I moved to Boulder first but discovered that I liked FoCo way better so I moved this way shortly after. I enjoy backpacking, gardening, hiking, rafting, and being outside doing just about anything! I absolutely love my pup (Bear) and my chickens (Pepper, Ginger, and Sage)! 

Why do you "CrossFit"? 
Ever since I stopped playing soccer, I've been craving a high intensity sport or athletic activity to push myself. I wanted a to find a challenge, to bond with a community, and make/conquer fitness goals. I tried many things but nothing satisfied me. I came to CrossFit with the inention of only trying it out for a month but I absolutely fell in love and possibly became obsessed! 

What makes "Choice City" so special? 
Definitely the peeps! Coach Lauren and Coach Michael and Coach Bri!
They let me ask all of the questions and don't make me feel stupid for asking! I am normally shy but everyone immediately made me feel welcome. I started right when I moved to Fort Collins and instantly had a supportive community. 
As I've stayed here longer, I've found things that heavily challenge me and the coaches never let me back down. They call me out and make me work harder! I wasn't sure if I'd like CrossFit but I found an eclectic group of people that come from different places and backgrounds that you can make a connection with no matter who you are and I like that a lot! 


Skill - 3 Sets (Not for Time) 
5 Handstand Push-Ups
10 One Leg Box Squats
15 Double Unders

WOD - AMRAP 7
40 KB Swings 55/35
30 Sumo Deadlift High Pull
20  Hand Release Push-Ups

170201 - Faces of Choice City - Eric

Eric has been with us for a long time. He took about a year off due to his job and life stuff but he is back with a vengeance!! His dedication to making his big return to CrossFit is nothing short of inspiring! Although he admits that getting up early is tough sometimes, he is a goofy happy go-getter in the 6am class and brings lots of smiley motivation to the morning WODs! He keenly uses social media, our current nutrition challenge, and communication with his coaches to keep himself accountable to his BIG goals! Both Eric and Kate (who is his wife AND also a bad-ass CrossFitter with us), are excellent role-models for their two kiddos! 

Tell us about yourself:
Hey I'm Eric Cooper, 34, and I'm a CrossFitter! I'm a husband to my exceptional wife, Kate (also a CrossFitter!), and a father to my two extraordinary children, Addison (6, CrossFitter!) and Bronson (2, soon to be CrossFitter!). Fort Collins has been my home for the last 22 years, Kate and I will celebrate our 9th wedding anniversary this July. For the past 2+ years I've worked for Vestas Blades in Windsor, CO and am currently a Process Instructor/Production Lead. Both of my wonderful parents, Tom and Chris, live in Fort Collins, in the same house I grew up in! Additionally, I have two younger brothers: Mike who lives in Fort Collins and Jon who is currently in Columbia, MO and welcomed his first child, Cage, in December! Family is extremely important to me and I am blessed to have so much of my family so close to me to support Kate and I as well as have incredible relationships with my kids. My faith in Christ has been a major foundation in my life since Easter of 2014 and I'm proud to say I was baptized at Timberline Church on Easter of 2015! Football has always been a major part of my family's life and I still keep the competitive drive going in a competitive 8v8 flag football league both in Northern Colorado and occasionally in Denver.

Why do you "CrossFit"?
For the majority of my life I was a very good athlete, which led me to accepting a partial scholarship to the University of Nebraska-Kearney to play football. After I left Kearney (only one year), I stayed in pretty good shape for the next three to four years by lifting weights pretty regularly and having physical jobs. When my mid-20s came around, I fell out of the physically active lifestyle and began to gain weight and lose much of what I identified myself as. Fast forward to the fall of 2013 when a childhood friend told me about the CrossFit gym he had been going to for quite a while and why he felt it would be a great fit for me. He was right. I immediately fell in love with CrossFit for the community aspect (I've never been amazing at self-motivation during exercise) and the competitive environment. All of the people around you are doing the exact same thing you are to the best of their ability and it's inspiring! How can I take a long break during the middle of a workout when I see the person next to me grinding through the pain and exhaustion? Competing is something I love and CrossFit gives me both the ability to try and beat the times/lifts of someone better than me (looking at you Stephen) as well as beat myself from a week, month or year ago. The consistent self-improvement in all areas of fitness is unmatched by anything else I've done.

Now the bad news, I stopped going to CrossFit in the winter of 2015 and took over a year off. Every improvement I had made over two years disappeared: I was tight and stiff, never felt like I had enough energy and I gained back a ton of weight (40+lbs). I had switched shifts at work to an evening shift and found every reason in the book why I couldn't start again. I get home too late to work out in the morning. I have a toddler at home and can't find a babysitter during the day. Adjusting to the new schedule is too hard, I need to rest. When 2017 started, after mulling around so many different options, I made the decision to start CrossFit again and attend the 6am class every Monday through Friday. This was difficult for me because I don't get home from work until after 11pm and have to get up for CrossFit by 5:30. I really love my sleep. Luckily my wife fully supported my decision and was excited for me to get back into CrossFit. Since Jan 2, I've been back in the gym and feel so much better about who I am and how I'm interacting with everyone in my life. Heck, I even worked out at a CrossFit affiliate in Arizona for three days while we were on vacation! I missed this lifestyle and I don't ever want to make the choice to leave again.

What makes "Choice City" so special? 
CCCF has been my home since I started CrossFit in the fall of 2013. The thing that makes CCCF the most special to me is the focus on being better as a person. While we all love to get PRs and look great in the mirror, what CCCF focuses on is functional movement; making sure we're all taught to do the movements properly so our bodies improve with strength, mobility and durability. We love sharing quality recipes with each other and are always introducing the new athletes to high end nutrition with challenges and our Facebook group! All of the coaches at CCCF bring a unique personality to the classes they teach but they are always on the same page with what the focus should be for the day and prioritizing quality of movement over speed, reps or weight. The people are amazing, I've found inspiration in everyone I've ever worked out with.

Skill - 3 Sets (Not for Time) 
2 Box Hand Walk-Arounds
8 Alt. Pistols
10 Pull-Ups

WOD - 3 Rounds (For Time) 
10 Ground to Overheads 135/95
50 Double Unders OR 75 Singles

160628 - CrossFit | Skill WOD: Pull-ups

WOD
20-15-10-5
Double-unders
Power snatches 75/55
Hand-release push-ups

SKILL
Pull-up progression
Level 1 (no pull-ups) Day 2
5 sets of 5 self-assist pull-ups in rack then
3 sets of 8-12 curls with 35 or 45lb bar

Level 2 (some pull-ups) Day 2
Tabata kipping pull-ups
40 band pulls

Level 3 (kipping pull-ups) Day 2
3 sets max rep kipping pull-ups with 3 min rest between efforts
Tabata butterfly pull-ups

160622 - CrossFit | Wednesdays with Hannah P.

Goal Oriented Versus Process Oriented Fitness

Are you the kind of person that does well with specific goals and deadlines to work towards? Or are you the kind of person that does better with focusing on your day to day routine and changes and not worrying too much about future results? There’s no right answer and you can be a great athlete regardless of which category you fall into!

If you are a goal driven athlete, it might help to have one or two specific goals with a rough timeline that you are working towards. These goals can be broken down into smaller steps that you can then work towards! Seeing yourself make progress towards your ultimate goals can be very motivating!

If you are a process driven athlete, progress comes from focusing on the day to day routine and not being caught up in future results. Realize that the process will lead to future improvement. Things you can do to improve are to make sure you are getting consistent workouts, fueling your body properly, and checking in with your body as to when rest is needed. Getting to the gym regularly will help you progress.

By identifying which kind of athlete you are, you can create a plan to set yourself up for success!

Mobility WOD
Hips

WOD
AMRAP 15:
400m run
20 hang squat cleans 95/65
30 double unders

160602 - CrossFit | Breaking Fast.

To break|fast or not to break|fast, that is the question?
I'm often asked what's better: many small meals or a few big meals. Lots of meals means lots of hits of insulin. Insulin is produced to regulate glucose in your bloodstream when you eat carbohydrates. The signaling that occurs when you intake carbohydrates fires up your pancreas to produce insulin. When insulin is produced your metabolism down-regulates and ceases the processes that contribute to fat burning. Sucking down a smoothie or a glass of OJ with your stone-ground oatmeal first thing in the morning will fire up the insulin cascade and boom! Metabolism shutdown. 

Breakfast is however, important for folks who've never had breakfast before. If you haven't seen how you feel after a solid week of breakfasts since adulthood, then it's about time to see what happens. For folks who have consistently had breakfast, it may be time to mess with the timing of this morning meal. I like to throw down some egg cups and maybe a lower glycemic fruit like melon or berries. 

Ask yourself, "Am I hungry?," If the answer is no, then maybe wait until a little later to eat. Give your natural overnight fat-burning state some more time to work. Also, if you work out first thing in the morning, wait until after your workout to get your meal in. If you don't work out in the morning, maybe hold off until you start to get hungry. There's going to be a lot of trial and error here.

And that's the point. 

There are few overarching recommendations that we can make that apply to everyone. It's important to treat yourself as an experiment and with experimentation comes logging and assessment. Try a week of skipping early breakfast. This doesn't mean skipping food intake altogether. This just means you'll have to shift that intake around; you've got to get all your calories in.  

If you're interested in meal timing, the Zone, Paleo recommendations and anything else associated with food and performance, shoot us an email or talk to me or Bri during class about setting up a nutrition consultation. We'll get you straight!

3 rounds for time
21 double unders
15 toes to bar
9 handstand push-ups

160504 - CrossFit | Wednesdays with Hannah P.

An Introduction to Paleo for Crossfitters

Within the Crossfit community, there is a lot of talk of the paleo diet. What is the paleo diet? Here are some things it is not: an attempt to recreate a caveman diet, a weightloss diet (although weightloss may occur), or a fad. In fact, the paleo style of eating has been around for a while, although without that name. I usually explain it as eating the way our grandparents or great grandparents did, before highly processed frankenfoods became an accepted part of our diets. Back when farm fresh meats and vegetables with seasonal fruits made up most of people’s dietary habits.

Paleo in its most basic form is lots of non-starchy vegetables (think broccoli, lettuce/spinach, cauliflower, brussels sprouts, etc.), a good amount of animal protein (fish, eggs, poultry, red meat, etc.), some fruits and starchy vegetables (berries, applies, melon, sweet potatoes, spaghetti squash, etc.) and small amounts of healthy fats like ghee (lactose free butter), olive oil, coconut oil, and nuts and seeds. Seasonings like coconut aminos (a soy free sauce) and herbs and spices are included, too! What is not included is grains (anything with flour in it, pasta, bread, etc.), legumes (beans, soy, etc.), dairy (cheese, milk, ice cream, etc.), refined sugars and artificial sweeteners (stevia, candy, many 0 calorie products), and processed foods (cookies, crackers, soda, etc.).

There are many variations in paleo including primal (paleo plus full fat no-sugar dairy), 80/20 paleo (80% paleo 20% non-paleo), and more. Many athletes also like to include protein powder and maybe some non-paleo complex carbs like whole oats or rice in addition to starchy squashes and sweet potatoes, as athletes may find they have higher protein and carbohydrate needs. Rather than a traditional diet that is meant to shed pounds quickly, paleo is a healthy lifestyle choice. Some people do lose weight on paleo, but the goal is typically to help your body optimally process foods and choose fuel that sets your body up for long term success. As athletes, we know the importance of our diets. One unhealthy meal can slow recovery or even throw off your workout the next day. 

The goal of this article is not to cause shame or embarrassment around food and our dietary habits. No one is perfect, including myself. The goal is also not to sell anything. The goal is to provide information that may help you feel, look and perform your best. If you have been wanting to clean up your diet, consider giving paleo a try. There are lots of recipes online, and you can also do simple things like baked chicken or fish with steamed plain frozen veggies.  Keep in mind, your body will probably have a two week adjustment period as it transitions to fueling off of protein and healthy fats rather than carbs. The main downside is that it does require some advance planning and cooking, as there aren’t many ready to eat paleo foods (although salad with rotisserie chicken and olive oil/vinegar for dressing is a quick paleo meal!)

I highly recommend giving it a try for 30 days. I have seen many benefits including eliminating PMS cramps, no more daily headaches or afternoon energy slumps, clearer skin, more energy, better moods with less mood swings, great numbers from the doctor, and some unanticipated weight loss. If you don’t see the results you wanted, you have only lost 30 days. If you do see the results you are looking for, you may have literally saved your own life! As always, with any questions or comments, please let me know!

-Hannah P.

EDITOR'S NOTE: If you want more comprehensive help and/or explanation about this and any other diet or lifestyle change you're considering, Coach Michael (CrossFit Nutrition) and Coach Bri (in her Masters in Nutrition program) can help. We can help you weigh the pros and cons for lots of different approaches and recommend the best thing for your individual situation. 

PRe-WOD
400m Farmer's Carry 55/35

SKILL
Muscle-up work
Grip
Ring pulls
Kipping

WOD
1000m row
20 hang power cleans
100 double unders, 200 singles OR 50 over the box jumps

160415 - CrossFit | FYF "Filthy Fifty"

"Filthy Fifty" (30: time cap)
50 each of: (can be scaled to 30 each)
Box jump M:24 F:20
Jumping pull-ups
Kettlebell swings M:55 F:35
Walking lunges
Knees to elbows
Push press M:45 F:35
Supermans
Wall balls M:20 to 10' F:14 to 9'
Burpees
Double-unders

 

160413 - CrossFit | Wednesdays with Hannah P.

Celebrate Your Fitness Victories

We celebrate so many things- holidays, birthdays, anniversaries, and more. But have you taken time lately to celebrate your fitness victories? It doesn’t have to be anything crazy like a party, but just taking a moment to acknowledge your hard work can go a long way.

Victories can be anything that involves taking a step in the right direction. This might look like choosing a more nutritious option when eating out instead of a highly processed option. It might mean making it to CrossFit after a long day at work. It might be choosing to do the WOD with a heavier weight, knowing it means you will finish slower, rather than choosing a lighter weight that you know you can definitely do.

Instead of saying to yourself “I should have done better,” acknowledge the things you did do well! Perhaps it is great form on a skill movement, using less assistance on ring dips than last time, or making it one more round on the infamous burpee shuttle run than the last time you did the exercise. Each one of these steps gets you closer to being the best athlete you can be. It is only with small changes over time that we work towards our goals.

Next time you catch a negative thought, remember that you can’t change the past. You can only change the present and future. Remember to celebrate progress and fitness victories, even the small ones. You’re doing great and you should be proud of your hard work!

-Hannah P.

Bench press
5, 5, 3, 3, 1

E4M20M:
25 wall balls 20/14
50 double-unders (100 singles)

160217 CrossFit | Wednesdays with Hannah

What to do When Your Fitness Routine Gets Derailed

I was struggling to think of what to write about this week. Then it hit me- I should write about what is happening in my own life, fitness wise. If I am going through it, surely someone else is/was/will be too.

You know when you get sick, or something else unexpected pulls you away from your normal routine? That's me right now. When you have a routine going, it may not be too difficult to keep going with your healthy choices- exercise, food choices, sleep, water, etc. However, when life happens (and it will for most of us at some point), and we hit a low in our normally healthy routine, it can be hard to get back up and at it.

How to get back to your normal routine? First, don’t beat yourself up. Life happens. We can’t all follow the exact same exercise routine and healthy eating plan every single day of our lives. It’s great to make a plan to follow, and stick to it closely, but know that sometimes things happen out of our control, and that is ok!

Second, take steps to get back to your routine. For some people, they may be able to take off a day where they just do not feel good or their body needs extra rest, and then get right back to where they were the next day. Maybe they can even squeeze in that extra work out later in the week. That’s great!

For others, you might need to take smaller steps to get back, especially if your time off from your healthy routine took longer than expected. That’s ok, too! You might start by adding in one healthy meal to your day, substituting water for a sugary beverage, or adding one workout in during the week. Know yourself, and don’t let yourself make excuses, but if you really do need extra time off, listen to your body. When you are ready, gradually work back to where you were.


It’s good to challenge yourself. It’s good to not make excuses. It is also good to listen to your body, and give it rest and recovery time if you need it, like when recovering from an illness or injury.

 

Strength
Bench press 10, 5, 5, 3, 3, 1

WOD
3 rounds
50 double unders
21 KB swings 55/35
12 toes to bar

160113 - CrossFit | You can't go 100% every day. No big whup.

We have one reserve of energy and we have to use it every day to accomplish all of our tasks and responsibilities. An easy analogy might be having $25 in your wallet and need to get gas, and food for the week. You don't have enough money for a full tank of both. Your energy is the same way. Limited. 

What you want to keep in mind is that fitness and health is a longevity game. Your workout and performance today is one of thousands. In a year from now, will you remember that you didn't make that last rep or choked on double unders?

The important part, the most important part is that you show up, do what you can, as hard as you can, and if you fall short of going HAM that day, no sweat. Give yourself a break. 

In the confrontation between the stream and the rock, the stream always wins, not through strength but by perseverance.
— H. Jackson Brown
Sometimes you’re the nail and sometimes you’re the hammer
— Unknown

3 sets NFT
30 double unders
10 handstand push-ups (or kick-ups)
5 reps per arm, KB or DB push press

AMRAP 10:
5 pull-ups
10 wall balls
15 dips B) parallette
    I) box
    A) ring (no bands)