The goal of every workout doesn’t necessarily have to be go as fast as you can, and end up in a sweaty heap on the floor. Just as we choose weights and modify movements or reps to meet our needs, we can choose a goal in a particular workout as well.
For example, I struggle holding onto the bar during overhead movements when the weight starts creeping north of 100#. During this past Saturday’s 30 minute AMRAP invasion workout, that a few of us did solo beforehand, I decided that my goal was to perform all the barbell movements unbroken, focusing on footwork with the power snatches, and turning the power cleans immediately into push jerks. It was only 3 reps of each at a time, but 135# is a load I’ve chosen to put down before. There may have been some extra reps for me had I dropped every snatch and clean & jerk, but I got my work in, and I can build on this little win.
Monday we’re programming the goal into the workout with some motivational consequences. Holding onto the plate, or doing unbroken sets of lunges may not be the greatest challenge, but it could be a small success that can help you on your way to your next big achievement.
December 9, 2013
Push Jerk 3-3-3-3-3
20 Overhead Walking Lunge Steps, alternating (45#/35#)
3 Rope Ascents (no jumping starts)
*Immediate 5 burpee penalty if the plate is rested below the knees during a set of overhead walking lunges
Compare to 120703
Help put together a care package from CFF! On Saturday, December 14th, with Garo’s help, CrossFit Fenway is hosting an invasion WOD to put together care packages for 1SG Russ Watts, 2LT Michael Polanski, and 1LT Russell Cotter. All three are deployed in support of Operation Enduring Freedom. We’d like to send a care package on behalf of CFF to show support and appreciation for their service. If you’re donating to the package, no preregistration is required, and the Saturday session can be an extra one for you that week!
CFF’s 4th Anniversary and Holiday Party! Join us for adult beverages and good times Saturday, December 14th at Game On! to celebrate 4 years of awesome community and exercise, as well as the holiday season. We’ve got space reserved in the lower level of the bar from 7 PM on. See you there!