Fitness Blog

The latest news to keep your mind and body fit

Friday 5/28/21

Friday 5/28/21

“MEMENTOES”
3 Rounds For Time:
36/24 Calorie Bike
24 Toes to Bar
12 Jerks (155/105)

### MODIFICATION #1
**3 Rounds For Time:**
36/24 Calorie Bike
16 Toes to Bar
12 Jerks (115/85)

### MODIFICATION #2
**3 Rounds For Time:**
30/20 Calorie Bike
24 Knee Raises
12 Jerks (75/55)


“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

Thursday 5/27/21

Thursday 5/27/21

“COACH THURSDAY”
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Plank Rows (50/35#)
*Run 200 after every round

### MODIFICATION #1
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (24/20″)
DB Plank Rows (35/25#)
*Run 200 after every round

### MODIFICATION #2
AMRAP 14:00
2, 4, 6, 8, 10….
Box Step Over (24/20″)
DB Plank Rows (25/15#)
*Run 200 after every round


“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Wednesday 5/26/21

Wednesday 5/26/21

“HANG IN THERE”
On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (115/85)

### MODIFICATION 1
**On the 4:00 x 5 Rounds:**
30 Double Unders
300/250 Meter Row
10 Hang Squat Cleans (95/65)

### MODIFICATION 2
**On the 4:00 x 5 Rounds:**
50 Single Unders
350/200 Meter Row
10 DB Hang Squat Cleans (light load)


“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Tuesday 5/25/21

Tuesday 5/25/21

“#DEAD”
AMRAP 15:
10 Deadlifts (225/155)
10 Double Dumbbell Push Presses (50/35#)
10/7 Calorie Bike

### MODIFICATION 1
**AMRAP 15:**
10 Deadlifts (185/115)
10 Double Dumbbell Push Presses (35/25#)
10/7 Calorie Bike

### MODIFICATION 2
**AMRAP 15:**
10 Deadlifts (135/95)
10 Double Dumbbell Push Presses (25/15#)
8/5 Calorie Bike


“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Monday 5/24/21

Monday 5/24/21

“WIDE AWAKE”
For Time:
21-15-9
Power Snatches (95/65)
Chest to Bar Pull-ups

Directly Into…

21-15-9:
Overhead Squats (95/65)
Barbell Facing Burpees

### MODIFICATION 1
21-15-9:
Power Snatches (75/55)
Pull-ups

Directly Into…

21-15-9:
Overhead Squats (75/55)
Barbell Facing Burpees

### MODIFICATION 2
21-15-9:
Power Snatches (55/35)
Jumping Chest to Bar Pull-ups

Directly Into…

21-15-9:
Overhead Squats (55/35)
Barbell Facing Burpees w/ Step-Over


“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Sunday 5/23/21

Sunday 5/23/21

“HarRowing”
For Time:
2000m Row
*Every Minute on the Minute Starting on the 0:00; perform 1 Burpee over the Erg, adding a burpee every minute until finished


“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Saturday 5/22/21

Saturday 5/22/21

“SCREWBALL”
AMRAP 20:
50 Wall Balls (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Bike
20 Toes to Bar
10 Bar Muscle-ups

### MODIFICATION 1
AMRAP 20:
50 Wall Balls (20/14)
40 Box Jumps (24″/20″)
30/24 Calorie Bike
20 Toes to Bar
10 Chest-to-Bar Pull-Ups

### MODIFICATION 2
AMRAP 20:
50 Wall Balls (14/10)
40 Box Jumps (20″/12″)
24/18 Calorie Bike
20 Toes-to-Bar
10 Pull-Ups


“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Friday 5/21/21

Friday 5/21/21

“DOWN TO CLOWN”
For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks (135/95)
500/400m Row
15 Power Cleans, 15 Push Jerks (135/95)
500/400m Row
9 Power Cleans, 9 Push Jerks (135/95)

### MODIFICATION 1
**For Time:**
500/400m Row
21 Power Cleans, 21 Push Jerks (95/65)
500/400m Row
15 Power Cleans, 15 Push Jerks (95/65)
500/400m Row
9 Power Cleans, 9 Push Jerks (95/65)

### MODIFICATION 2
**For Time:**
500/400m Row
21 Power Cleans, 21 Push Jerks (65/45)
500/400m Row
15 Power Cleans, 15 Push Jerks (65/45)
500/400m Row
9 Power Cleans, 9 Push Jerks (65/45)


“Work your land” – Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

Thursday 5/20/21

Thursday 5/20/21

“ICHABOD CRANE”
[Parter Workout]
For Time:
Buy-In: Run 1 Mile
200m Medicine Ball Walking Lunge
150 Medicine Ball Front Squats (20/14)
100 Overhead Medicine Ball Sit-Ups
Cash-Out: 800m Run

### MODIFICATION 1
**For Time:**
Buy-In: Run 1 Mile
200m Walking Lunge Holding Medball
150 MB Front Squats (14/10)
100 Overhead Medball Sit-Ups
Cash-Out: 800m Run

### MODIFICATION 2
**For Time:**
Buy-In: Run 800m
200m Walking Lunge
100 MB Front Squats (10/8)
100 Sit-Ups
Cash-Out: 800m Run

*Break the Run into 200m intervals *
*Share the Lunges however you like // when not lunging just walk next to your partner with your ball*
*P1 hangs from the bar while P2 does MB Front Squats*
*P1 holds the plank while P2 does OH MB Sit-Ups*
*P1 runs 400m then P2 runs 400m*


“A fall into a ditch can make you wiser.” – Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn

Wednesday 5/19/21

Wednesday 5/19/21

“A THING OR TWO”
[PART 1 – 0:00-22:00]
6 Rounds x AMRAP 2:00
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (115/85)

### MODIFICATION 1
**6 Rounds x AMRAP 2:00**
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (95/65)

### MODIFICATION 2
**6 Rounds x AMRAP 2:00**
20 Air Squats
10 Push-ups
5 Pull-ups
Max Power Snatch + Overhead Squat (45/25)

*Rest 2 Minutes Between Rounds
* Score = number of Squat Snatches
*From 22:00-25:00 Recover


“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Tuesday 5/18/21

Tuesday 5/18/21

“MICROCHIP”
For Time:
50/35 Calorie Bike
100 Double Unders
1500/1250m Row
100 Double Unders
50/35 Calorie Bike

### MODIFICATION 1
**For Time:**
50/35 Calorie Bike
50 Double Unders
1500/1250m Row
50 Double Unders
50/35 Calorie Bike

### MODIFICATION 2
**For Time:**
35/25 Calorie Bike
150 Single Unders
1250/1000m Row
150 Single Unders
35/25 Calorie Bike

Schwinn Bike: 70/50 Calories


“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Monday 5/17/21

Monday 5/17/21

“FRONT LOADED”
For Time:
21-18-15-12-9:
Front Squats (115/85)
Kettlebell Swings (53/35)
Lateral Burpees Over Barbell

### MODIFICATION 1
For Time:
21-18-15-12-9:
Front Squats (95/65)
Kettlebell Swings (35/26)
Lateral Burpees Over Barbell

### MODIFICATION 2
For Time:
21-18-15-12-9:
Front Squats (65/45)
Kettlebell Swings (26/18)
15-12-9-6-3:
Lateral Burpee Step-Over Barbell


“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Sunday 11/16/21

Sunday 11/16/21

“LINDA BLAIR”
4 Rounds For Time:
20 Weighted Medball Sit-ups (20/14)
10 Devil’s Press (50/35#)
50ft Handstand Walk

### Modification 1
**4 Rounds For Time:**
20 Weighted Medball Sit-ups (14/10)
10 Devil’s Press (35/25#)
100ft Double Dumbbell Overhead Carry

### Modification 2
**4 Rounds For Time:**
20 Abmat Sit-Ups
10 Devil’s Press (20/15#)
100ft Double Dumbbell Overhead Carry


“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are? It can’t. It’s external. There’s no pixy dust on the podium, or some magic trick we wake up to the morning after.

What can change us however, is the character we choose to become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Saturday 11/15/21

Saturday 11/15/21

“DiscomforT”
For Time:
800m Run
“DT”
800m Run

*”DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Modification #1: 115/85
Modification #2: 75/55


“The most common lies a man tells are to himself.” — Frederich Nietzsche

Do you ever think about – the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves.

This is not an attempt to say we are bad people for having those thoughts. Those thoughts just come. But the step that must take place in the middle, is awareness of those thoughts when they arrive. To recognize these as “lies”, like how Nietzsche puts it… so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

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