Fitness Blog

The latest news to keep your mind and body fit

Monday 9/6/21

Monday 9/6/21

5 Rounds For Reps:
1 Minute: Rope Climbs (15ft)
1 Minute: Dumbbell Snatches (70/50)
1 Minute: Calorie Row
1 Minute Rest

Train: Sub Pullups for Rope Climbs, DB Snatches 50/35
Sweat: Sub Ring Rows for Rope Climbs, DB Snatches 30/20

CLASS TIMES ON LABOR DAY are 7am, 8am & 9am 

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.


Sunday 9/5/21

Sunday 9/5/21

Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint

*Score: Log all lifts. Score is heaviest set.

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board.
There was a mistake.
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t.
Mike changed his life when he changed his behavior.
The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

Saturday 9/4/21

Saturday 9/4/21

3 Rounds For Time:
100 Double Unders
20 Chest to Bar Pull-ups
30 Single Dumbbell Box Step-overs

Dumbbell: (50/35)
Box: (24″/20″)

Train: 40/25, 20/14″ Box
Sweat: 25/15, 14/10″ Box

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Friday 9/3/21

Friday 9/3/21

15/12 Calorie Row
9 Strict Handstand Push-ups

[Rest 5 Minutes]

15/12 Calorie Row
9 Deadlifts (275/185)

Train: DL’s 205/135, Box HSPU/DB Push Press
Sweat: DL’s 135/95, DB Push Press

“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’re in there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the isles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert isle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.

Thursday 9/2/21

Thursday 9/2/21

[PART 1]
S.L.I.P.S – courtesy of [Gymnastics Skill Session]


[PART 2]
AMRAP 10:00 of “Brenton”:
100 ft Bear Crawl (30m)
100 ft Standing Broad Jump
Every 5 Broad Jumps do 3 Burpees

Optional: If you have a 20-lb or 14-lb. weight vest, wear it. If you have never done this workout before, we recommend using only bodyweight.

*Score = 1 Round is 100ft Bear Crawl & 100ft Broad Jump. Every 5 meters = 1 rep.

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Wednesday 9/1/21

Wednesday 9/1/21

For Time:
1,000 Meter Bike
15 Unbroken Clean and Jerks
1,000 Meter Bike
12 Unbroken Clean and Jerks
1,000 Meter Bike
9 Unbroken Clean and Jerks
1,000 Meter Bike

Every Additional Break:
500 Meter Penalty Lap

Barbell: (115/85)
Train: 95/65
Sweat: 65/45

Row 500m (250m penalty)
Run 400m, (200 m penalty)

“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.

Tuesday 8/31/21

Tuesday 8/31/21

For Time:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees

Train: 65/45
Sweat: 45/25

“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”

If you’re human, you’ve felt the burn of waiting too long.
Felt the pain of a missed opportunity, not due to action, but mis-action.

It is wise of us to recognize that it is a human condition to await the better setup. It is our nature to be risk-averse. We want safety, and guaranteed results. Yet the unfortunate guarantee there is that we’ll wake tomorrow in the same place we are today… if not worse.

Just start.
Whatever it is, you’re not too old. You’re not too young. You’re not too busy, too poor, too unprepared. You’re not too tired, too uneducated, and you’re not too weak. You’re ready. The perfect time is now.

Monday 8/30/21

Monday 8/30/21

2 Ring Muscle-Ups
4 Power Snatches (115/85)
8 Box Jump Overs (24″/20″)

[On the 0-5-10-15]:
500 Meter Row

Train: Chest to Bar, 85/55
Sweat: Ring Rows, 45/25

“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.

Sunday 8/29/21

Sunday 8/29/21

10 Rounds for Time:
25 Double Unders
6 Dumbbell Strict Press (50/35)
4 Bar Facing Burpees

Train: 35/25
Sweat: 25/15

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.

Saturday 8/28/21

Saturday 8/28/21

With a partner….
10 Bar Muscle-ups/Burpee Pull-Ups
20 Single Dumbbell Hang Clean & Jerks (50/35)
30 Wall Balls (20/14)

Train: 35/25
Sweat: 25/15

Partners share work 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 8/27/21

Friday 8/27/21

5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Handstand Push-ups

Train: 55/35, Pike Pushups or Box Pushups
Sweat: 35/25, Pushups

“Most people think they lack motivation when they really lack clarity.” – James Clear

Rowing harder doesn’t help if the boat is headed in the wrong direction.

When was the last time you sat quietly on where you would be in a year from today?
5 years from today?
10 years?
… 20 years?

It’s blurry, and should be. Yet this pivotal step is far too often missed, rushed, or even avoided all together. The result: we climb a ladder to a window we never fully intended to climb into.

This is where working harder meets working smarter.

In this journey, clarity is a weapon. It will bring light to situations where we need patience, and to others where we need action. Our guardrails as we steamroll down the highway, as effort and drive is our strength. We just need to continue to point ourselves in the right direction.

Thursday 8/26/21

Thursday 8/26/21

For Load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Increase load every set
Sweat: 5-5-5-5-5

8 Intervals of:
20 seconds of work
10 seconds of rest

Score = Lowest round/ Log all 8 intervals

“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.

Wednesday 8/25/21

Wednesday 8/25/21

For Time:
1,500/1,200 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/800 Meter Row
800 Meter Run

Rest 3 Minutes

500/400 Meter Row
400 Meter Run

Sweat: 1/2 of row and run

“Champions aren’t addicted to tomorrow because they are too busy focusing on today.” – Nick Saban

To a certain extent, everyone understands the logic behind staying present.
They understand the benefits of focusing on the here and now, void of concern, worry, and speculation of what’s “next”.
Yet when the heat is on, it’s also quite clear to all of us that this is an easier said than done task, where many struggle… and fall.

The root of this problem is something we can all relate to – fear.
The False Reality Appearing Real.

The incorrect belief that we need to act or perform a certain way today, or we won’t reach our goals tomorrow. This is where, in those moments where the mind wanders, we want to center ourselves on something specific:

The goal is not to be perfect tomorrow.
The goal is to be better… today.

Tuesday 8/24/21

Tuesday 8/24/21

7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

30/21 Calorie Bike

5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

30/21 Calorie Bike

3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)

Train: 85/55
Sweat: 55/35

“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.

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