Wellness Revolution CrossFit – CrossFit

Happy belated birthday Trey Martin (11/3/19) & today to THE Karen Dottley!!!

“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?”

The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

It starts with responsibility.

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Metcon (2 Rounds for reps)

ESSENTIALS

AMRAP 5:

750 Meter Row

Max Wallballs (14/10)

–Rest 5 Minutes–

AMRAP 5:

50 Wallballs (14/10)

Max Meter Row
–SCORE = Wallball Reps + Meters Rowed (Put in notes: wallball reps & meters rowed)

–To get the most out of these 5-minute windows, we’re looking to bring a high intensity and choose the right wallball weight

–The right weight for the wallball is something that athletes can complete the 50 reps in 1-2 sets

–The windows today are too short to pick a weight that is too heavy, as it could cause athletes to stop moving

–The goal is to keep moving as much as possible in the 5 minutes, so if they’re on the fence – go lighter

Metcon (2 Rounds for reps)

FITNESS & PERFORMANCE

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

–Rest 5 Minutes–

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row
–SCORE = Wallball Reps + Meters Rowed (Put in notes: wallball reps & meters rowed)

–To get the most out of these 5-minute windows, we’re looking to bring a high intensity and choose the right wallball weight

–The right weight for the wallball is something that athletes can complete the 50 reps in 1-2 sets

–The windows today are too short to pick a weight that is too heavy, as it could cause athletes to stop moving

–The goal is to keep moving as much as possible in the 5 minutes, so if they’re on the fence – go lighter