Yesterday's WOD was a tough one, but all of you fought hard through the given movements, and many of you learned that you can push yourselves to a different level when you work on skills for a fixed period of time. That's where the results come from…by NOT quitting! By sticking with it, regardless of a "make" or a "miss." Because over time, with practice, you will certainly have more "makes" than "misses." Take a look at the white board from yesterday. I love seeing low scores with a new skill or new achievement rather than a high score with something that you've already been doing for years. Sticking with it and not giving up…that takes heart. It takes a desire to be better than you were before, to not settle for anything less than MORE! Look at our logo…fitness is ingrained in us and runs through our very essence. Its the passion of wanting to prove to yourself that you can be better than ever before, that you refuse to give up, and that you will always strive to become stronger and more fit than ever.
Keep on pushing and tremendous things can happen! Don't be that person that says it "doesn't work for you" just because you refused to work for it. Go at it with all your heart and you are destined to achieve great things!
Workout Of the Day
A.) Snatch – 15 minutes for a 3RM from the hang, then:
3 reps at 90%
3 reps at 85%
3 reps at 80%
*Rest 90 seconds between drop sets
B.) EMOTM for 15 minutes:
Minute 1: 8 KB Swings (very heavy)
Minute 2: :40 Plank Hold
Minute 3: Max Burpees
*Score for the entire WOD is burpees, but the "buy in" is that you must perform the KB swings and planks
Ricky: refining his skill. Perseverance pays off!
Posted on Tue, July 22, 2014