Thursday March 21, 2019

Dr. Dave is pushing through the dreaded Burpees of 19.4!

Announcement: We are so excited because this week is the last week of the Open, and you know what that means, the end of the Open party! We are happy to welcome back Britton’s Food Truck starting at 5:00pm, be sure to get your food voucher good for a FREE cheeseburger! Other items are available for a little extra. So grab your family, friends, and your best game. Lets workout hard so we can celebrate!


Option 1:
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.


“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people and moving parts. Even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”
This isn’t yet what will I do next time – we’ll get to that. The first step is purely identifying all of the possible things we simply could do differently. And the key there is not what others could do… only what we could do.

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