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The latest news to keep your mind and body fit

Tuesday 7/27/21

Tuesday 7/27/21

“WILD CARD” [COMPETE/TRAIN]
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Bike
200 Meter Run

Sweat: 20/15 Calories on both machines

* Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.


“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.

Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen.

Choose.

Decisions = Destiny.

Monday 7/26/21

Monday 7/26/21

[PART 1]
“SNAKE BITE”
For Time:
21-15-9:
Squat Snatches (95/65)
Chest to Bar Pull-ups

Train: 65/45
Sweat: Power Snatches 45/25

Time cap for Snake Bite is 10:00.

[PART 2]
SNATCH COMPLEX (For Load & Quality)
From 10:00-18:00:
In the remaining time:
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat


**“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhowe**r

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Sunday 7/25/21

Sunday 7/25/21

“GET THERE”
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)

Train: 35/25
Sweat: 25/15


“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Saturday 7/24/21

Saturday 7/24/21

“RATTLESNAKE”
For Time:
15 Squat Cleans
12 Squat Cleans
9 Squat Cleans
6 Squat Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
*Run 200m after each movement*

[Barbell: 115/85]

Train: 75/55
Sweat: 55/35


“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Friday 7/23/21

Friday 7/23/21

“ADULTING”
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)

Train: 35/25, Toes as High as Possible
Sweat: 25/15, Knee Raises


“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Thursday 7/22/21

Thursday 7/22/21

PART 1. HANDSTAND (OR OVERHEAD STRENGTH) SKILL WORK
Practice for 15:00
* Score = furthest distance traveled.

PART 2: “CHEEKY MONKEY”
Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)

*The “resting” partner will hold a 45-lb plate while the other partner completes a round. Both genders hold a 45-lb plate

Train: 10 Chest to Bars
Sweat: 10 Ring Rows

*Partners must complete full rounds


“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Wednesday 7/21/21

Wednesday 7/21/21

“POKER FACE”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

Train: (75/55, 95/65, 115/85)
Sweat: (45/25, 55/35, 65/45) 200m Runs


“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Tuesday 7/20/21

Tuesday 7/20/21

“ROW YOUR BOAT”
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into…

1500m Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

[Barbell: 115/85]
*All genders = 1500m Row

Train: Barbell (95/65) Pullups
Sweat: Barbell (65/45) Ring Rows


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Monday 7/19/21

Monday 7/19/21

PART 1: “HEAVY DOUBLE POWER SNATCH”
Power Snatch
2-2-2-2-2

*Increase loads across each set
*If newer, increase reps to 5 at light loads
*Touch & Go
*Score = Log all 5 lifts. Failed attempts count.

PART 2: “REMAIN CALM”
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run

In Time Remaining:
Max Power Snatches
Compete (115/85) /Train (95/65)

SWEAT
AMRAP 10:
3 Rounds:
30 Air Squats
200 Meter Run
Max Power Snatches in time remaining (45/25)


“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Sunday 7/18/21

Sunday 7/18/21

“STUD FINDER”
AMRAP 16:
1 Wall Walk
8 Overhead Squats (95/65)
2 Wall Walks
8 Overhead Squats (95/65)
3 Wall Walks
8 Overhead Squats (95/65)

Train: 65/45
Sweat: 45/30

*Continue to add 1 Wall Walk every round until 16:00 as passed.
*Every round has 8 Overhead Squats following the Wall Walks.


“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Saturday 7/17/21

Saturday 7/17/21

“THE PHANTOM” [ALL TRACKS]
6 Rounds:
1 Minute Bike
1 Minute Bar-Facing Burpees
1 Minute Double Unders
1 Minute Rest

*Score = Total reps completed. Log reps for all six rounds.


“What you resist, persists”

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do..

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Friday 7/16/21

Friday 7/16/21

“SNACK BAR”
3 Rounds For Time:
400 Meter Run
10 Power Cleans (135/95)
500/450 Meter Row
10 Push Jerks (135/95)

Train: 95/65
Sweat: 65/45


“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Thursday 7/15/21

Thursday 7/15/21

PART 1: FRONT RACK IN-PLACE LUNGES (Alternating)
FOR LOAD: Every 2:00, complete a set:
12-8-6-4-2
*Increase the load across all sets
*Score = Log loads for each round

PART 2: “THROWING HANDS” 
For Time:
40-30-20
Abmat Sit-ups
Russian Kettlebell Swings (70/53)
Directly into…
30-20-10
Medball Overhead Sit-Ups
Barbell Good Mornings

Train: KB 53/35
Sweat: 35/20


“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Wednesday 7/14/21

Wednesday 7/14/21

“UNFRIENDLY FRAN”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
9 Thrusters (115/85)

Train: 95/65
Sweat: 65/45


“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

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