27.Oct.2014

THE JOURNEY

1000-miles-590x393

Fitness;

Many people interpret this word in different ways. To some it means being strong, fast, and powerful…….to others it means being confident, and ready to take on anything life may throw their way, to some it means being able to run a marathon, or complete a triathlon……………maybe it's a single word definition or a combination of many things to you. Either way, finding your FITNESS is a JOURNEY. No one ever became FIT overnight! 

But wait, I want to be FIT right now! I want to do CrossFit two times per week and see my six pack abs by next month! I want to increase my Clean and Jerk by 100# (which by the way, I just learned how to do last week)! I want to shave 1 minute off of my FRAN time! I want to shave 30 seconds off my 400m time!…………. The list can go on with all of the things fitness related that we want to achieve yesterday! 

What we ALL need to remember; Fitness is a journey, a lifestyle, a result of our daily choices over time. It's not a destination that you show up to after a month of exercise and then your Fitness journey is complete. It's a process that takes time, dedication, work, sweat, effort, motivation, determination, consistency……….just to name a few. 

At CrossFit Five Cities, we strive hard to educate our athletes on the BIG PICTURE of FITNESS. Regardless of what FITNESS means to you, there are A LOT of things to understand to achieve your goals; from your WOD, to your nutrition, hydration, mobility, flexibility, recovery, your effort, your mindset, your stress levels, your sleep patterns……….not to mention, learning all of the CrossFit related movements, getting better at them, stronger at them, and more efficient with them. Again, all of this takes time. The more consistent you are in our program, the more you will learn, the better you will become and the closer you will be to achieving your desired level of fitness.

Be patient with yourself and remember; by consistently investing in your fitness, you are one step closer to achieving your goals! C5 is here to help you along the way! We want to see you become more awesome, more fit, and more confident!! 

If you've missed a few days, or weeks, or maybe even a few months…….don't worry! The good news is that EVERYDAY is a new day, you can hit restart and get back on track to your journey! 

Here's to your FITNESS JOURNEY! 

 

Today will be our second "Demo Day" of what our new, upcoming program will look like beginning next week. The Foundation/Life/Sport Programs will become the new norm at C5 beginning next Monday, November 3rd. You can read more on these programs by clicking here

 

FOUNDATION

A1.

3 x 5 strict press (build per set)

A2.

3 x AMRAP (-1) ring rows

*rest 90sec b/w sets

B.

5min AMRAP: 10 wall balls, 20 single unders

rest 3min

5min AMRAP: 4 db push press (moderate), 6 box jumps/step ups

rest 3min

5min AMRAP: 6 russian kb swings (moderate), 6 air squats, 6 pushups

rest 3min

5min AMRAP: 10 wall balls, 20 single unders 

 

LIFE

A.

w/in 10min, build to a heavy, 1rep ground to overhead

B.

5min AMRAP: 5 pull-ups, 10 wall balls, 20 double unders

rest 3min

5min AMRAP: 2 G20 (60% of A), 6 box jump overs

rest 3min

5min AMRAP: 6 kb swings (moderate), 4 goblet squats, 2 wall walks

rest 3min

5min AMRAP: 5 pull-ups, 10 wall balls, 20 double unders

 

Notes:

1. 'A' should be fast and hard w/minimal rest. Not attempting a PR, just find a heavy lift for the day

2. Let PERFECT form and control dictate load

3. NO BANDS on pull-ups, use ring rows (supine/parallel to floor) if you don't have unassisted pull-ups.

4. 85-90% sustainable effort on AMRAP's 

 

SPORT

A.

w/in 10min, build to a heavy, 2rep TnG power snatch

B.

5min AMRAP: 1 ring muscle up, 15 unbroken wall balls, 20 double unders

rest 3min

5min AMRAP: 4 TnG power snatches (70% of A), 6 box jump overs (30)

rest 3min

5min AMRAP: 6 kb swings (70/53), 4 goblet squats, 2 wall walks

rest 3min

5min AMRAP: 1 ring muscle up,15 unbroken wall balls, 20 double unders

 

Notes:

1. 'A' should be fast and hard w/minimal rest. Not attempting a PR, just find a heavy lift for the day.

2. Let PERFECT form and speed dictate load

3. 85-90% sustainable effort on AMRAP's