CrossFit Turbocharged – Cherry Hill CrossFit Gyms
Weighted Chin-Ups (Five sets to establish 3rm)
In between sets complete 4 pistols each leg
Metcon (AMRAP – Rounds and Reps)
WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Balls
Then rest for 3 minutes, and then right into . . .
Completing as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)
Coaches Notes:
I know guys… the weather is just bizarre and hard to gauge. But, I think the worst of it is over.
It can derail some people because many of us thrive on consistency. And, so you have to find a way in if you feel off track. If you need extra motivation, find a way to “burn the ships”.
I’m sure you’ve all heard the story
We need to find a way to “put the gun to our heads” (burning the boats/ships is prob a better way of putting it).
Something that will make us accountable or something that will leave us no choice but to come in and get your WOD on.
Signing up for a mud run, a 5k or the CrossFit Open will drive you to come in. Naturally, you don’t want to compete with out being in optimal shape. This is just one example of how to use this principle in modern day. We can get a bit more wild though. You just have to be creative.
I am not saying to send your car up in flames after arriving at the box to force you to work out, but find something that prevents you from taking “easy way outs”.
I have no idea who’s blog this is, but for those interested in the original story about “burning the boats” (and it’s a fascinating one. That Cortez wasn’t messing around!), check out the story real quick here…
http://burningboats.com/about-
~Coach Brad