Monday 141110

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Back Squat
5-5-5-5-5

then
3×10 (5 per leg) alternating reverse lunges with 50% of 5 RM

Post score to BTW.

Too much fun in one photo
Too much fun in one photo.

What Rocky Balboa Can Teach Us About Motivation, Dedication and Enduring The Suck

Strange title, I know.

But bear with me.

You know who I am referring to, right? Rocky Balboa?

The boxer who came from nothing, overcame everything and became the best boxer in the world? It’s a movie, of course, but it teaches some very good lessons that we can apply to our CrossFitting endeavors.

What follows below is an excerpt from an article titled “4 Motivational Lessons Rocky Balboa Can Teach You” written by Kyle Williams. Check out the full article here.

1. Get The Work Done – whatever your ambition or goal, you will never succeed unless you get the work done. Plain and simple. This is as true in CrossFit as it is in life – the work isn’t going anywhere, so you may as well pick the bar back up.

2. Never Quit – a quote from the man Rocky Balboa himself – “Going that one more round when  you don’t think you can … that’s what makes all the difference in your life”. Enough said.

3. Going The Distance is More Important Than Winning Or Losing – Do you remember how great it felt to finish a workout that you didn’t think you could? When you cut down to the bare bones of why you’re doing CrossFit, is it to win every workout? Or is it to be better than you were yesterday? Winning is great, but being better than yesterday is better.

4. Persistence – I’ll let this video speak for itself.

 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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