Workout: “Fight Gone Bad!”
Three rounds of:
Wall-Ball Shots (20, 14) to 10 Foot Target (Reps)
Sumo Deadlift High-Pull (75, 55) (Reps)
Box Jumps (20″) (Reps)
Push Press (75, 55) (Reps)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Live to Lift Another Day — Health & Fitness Across a Lifetime
For most of us, life is about 85-90 years long, and for the same majority, we will spend a large portion of it striving to be healthy human beings. Our fitness will certainly wax and wane, but for the most part we seek live with a health-conscious attitude. However, is our lifelong pursuit of fitness defined by the doing workouts ‘as prescribed’? Is it defined by hitting the next personal best in weightlifting, or our number of marathons run in a year? Is it defined by our attitude toward a specific day’s workout? I think we all know the answer; No, it is not. So how can we better capitalize on our healthy habits, so as to uncover the true pot of gold hiding at the end of the rainbow – the answer is simple: Longevity!
So how do we get there?
1: Educate Yo’self! It is imperative in life to never stop learning. We are playing a very long game here and to sit in a state of complacency for even a moment where you think you have all the answers will surely stop you in dead in your tracks, figuratively -and- literally. Instead, look for outside resources, talk to your coaches (PLEASE…!!!), search for not just the “what” or “how”, but look for the “why.” The “why” often leads to a broader understanding of how daily actions can affect change over the long term, and how you can be made even better. And above all else, DO NOT let pride stop you from growing.
2: Don’t sweat the small stuff, we do enough ‘sweating’ as it is. It’s easy to get caught up in behavior that can negatively affect your outlook on CrossFit and your overall fitness in general. Some of those small things include; always looking for a new PR, constantly comparing yourself to others (especially true of social media), getting frustrated when you have to scale down a workout, or constantly looking for new programs or quick-fixes to improve your fitness. It’s easy to get bogged down in the little nuances of the CrossFit and fitness community. Instead, stay focused on YOU, your journey, and how well you can better play the long game.
3: Keep the end in mind, but don’t forget how, when or where you started. This may be the most important, as it requires the most focus on the bigger picture. Said focus can be very easily lost on looking at how others are progressing in their fitness relative to your own -by overanalyzing the little things that don’t matter (see #2), or by beating yourself up if you think your progress doesn’t match someone else’s. Stay focused on you and your journey. Keep the end in mind, but don’t forget where you came from.
Looking forward to playing the long game with each of you! ~CFBT