Fitness Blog

The latest news to keep your mind and body fit

Monday 6/20/22

Monday 6/20/22

“Fast Break”
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)

Rest 1 Minute Between Rounds

Intermediate: WB (14/10)
Beginner: 10/7 cal row; WB (10/6)


“Culture eats strategy for breakfast.” – Peter Drucker

In business, this is ever important for leaders to fully understand. That the culture of a team is everything. Over any marketing plans, product launches… anything.

The same mindset is true for us as athletes.

We’ve all heard the line, “it’s not the size of the dog in the fight, but the size of the fight in the dog”. And we believe it to be true. The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.

Our character is our back bone. During round 4 of “Kelly”, or the final minutes of an Open AMRAP, it will not be our “workout strategy” that we fall back to. It’s something deeper. Cultivate that, and everything else falls into place.

 

Sunday 6/19/22

Sunday 6/19/22

“SHOPAHOLIC”
For Time
10 Rounds:
15 AbMat Sit Ups
15 Russian Kettlebell Swings (70/53)

Every 3:00 [Starting on the 0:00]
100m Single Kettlebell Farmer’s Carry (Suitcase Carry)
*Switch arms at 50m

Intermediate: 53/35
Beginner: 30/20


“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Saturday 6/18/22

Saturday 6/18/22

Part 1: Strict Pull-Ups
2 Sets For Max Reps

Part 2: “Mind Games”
[Teams of 2]
For Time [25 Minute Cap]:
2,000 Meter Run

Directly Into…

70 Power Cleans (155/105)
70 Bar-Facing Burpees

*Run Together, One partner works at a time on Cleans & Burpees, Partition Cleans and Burpees as needed.


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Friday 6/17/22

Friday 6/17/22

Part 1: Back Squats
5 Sets of 4

PART 2: “Jumping Jackie”
For Time:
1,000/800 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000/800 Meter Row

Intermediate: 30 Thrusters
Beginner: 600/400 Row, 30 Thrusters 25/15


“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… instead choose.
Decisions = Destiny.

Thursday 6/16/22

Thursday 6/16/22

“Pit Stop”
5 Rounds For Reps [35 Minute Time Cap]:
1,000/800 Meter Bike
Max Unbroken Toes to Bar
1,000/800 Meter Bike
Max Unbroken Dumbbell Bench Press (50’s/35’s)

Intermediate: 800/600 Bike, TAHAP, 35/25 Bench
Beginner: 600/400 Bike, Knee Raises, 25/15 Bench


“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Wednesday 6/15/22

Wednesday 6/15/22

“Moneyball”
21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:
Wallballs (20/14)
Box Jumps (24″/20″)

Intermediate: WB’s 14/10, Box 20/14, Farmer Carry 35/25
Beginner: 15-12-9 reps, WB’s 10/6, Box 10″, Farmer Carry 25/15


“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Tuesday 6/14/22

Tuesday 6/14/22

“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Intermediate: 35/25 KB
Beginner: 200m run, KB 25/20, Ring Rows


“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Monday 6/13/22

Monday 6/13/22

Part 1: Strict Press
5 Sets of 4

Part 2: “Body Shop”
On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps

Odd Rounds: Push-ups
Even Rounds: Sit-ups

All levels: modify pushups to elevated Pushups

Beginner: 250/200

*Score = Total Reps of Sit-ups + Push-Ups


“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Sunday 6/12/22

Sunday 6/12/22

“Tip Toe”
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees


“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Saturday 6/11/22

Saturday 6/11/22

PART 1: Push Press
5 Sets of 5

PART 2: “The Great Outdoors”
With a Partner:
For Time:
10 Push Press
10 Front Squats
100 Meter Run
9 Push Press
9 Front Squats
100 Meter Run

1 Push Press
1 Front Squat
100 Meter Run

Partner 1 does round of 10, then Partner 2 does round of 10.

Barbell: 95/65
Intermediate: 65/45
Beginner: 45/25


“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Friday 6/10/22

Friday 6/10/22

“Doce”
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps(24″/20″)

Rest 4 Minutes Between Rounds

Round 1: (135/95) Int: 95/65, Beg. 65/45
Round 2: (115/85) Int: 85/55, Beg. 55/35
Round 3: (95/65) Int: 65/45, Beg. 45/25

Beg: Cal Row 15/12


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Thursday 6/9/22

Thursday 6/9/22

“Meet In The Middle”
50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)

Directly Into..

5 Rounds:
30 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50’s/35’s)

Intermediate: DB’s 35/25
Beginner: 30-20-10 reps, BW Lunges, 3 rounds, DB’s 25/15

*Time Cap: 35 Minutes


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Wednesday 6/8/22

Wednesday 6/8/22

PART 1: Overhead Squat
5 Sets of 5

PART 2: “Race to Randy”
Every 4 Minutes Until 75 Reps:
1,000/800 Meter Bike
15 Overhead Squats (75/55)
Max Power Snatches (75/55)

Intermediate: 55/35
Beginner: Bike 500/400, 35/25

*Time Cap: 20 Minutes


There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Tuesday 6/7/22

Tuesday 6/7/22

“Dude, Where’s My Bar?”
For Time:
2,000/1,600 Meter Row
150 Double Unders
1 Mile Run
150 Double Unders
2,000/1,600 Meter Row

Intermediate: 75 DU’s, 1200m Run
Beginner: 1000/800m row, 150 Singles, 800m run

*Time Cap=35 Minutes


“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

© Copyright | CrossFit Ambition | All Rights Reserved
Any of the content found on this page may not be copied or reproduced with out the written consent of CrossFit Ambition.