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Your going to need a bigger boat!

The Whole Life Challenge starts on Saturday (you can register at http://www.whole.lc/wlc1701/pt/crossfitzone), but regardless of whether you register, I wanted to give you a tip about reaching your goals. I call it building a different boat.

Remember the scene in Jaws when the police chief sees the enormous 25-foot great white shark for the first time?

He looks at the fisherman planning to capture the shark and says, “You’re gonna need a bigger boat.”

When your goals change, you’ve got to build a different boat. The environment you used to have won’t work. The habits you used to practice aren’t effective.

You have to act as if you have already reached your goal. Your boat has to reflect what you want your life to look like.

What would your kitchen “look like” if you were the strongest and healthiest you’ve ever been? Would it be packed with those teeny, tiny donuts that come in oblong packages? Pop tarts? Probably not. It would probably be stocked with a lot of fresh fruit, vegetables, nuts, seeds, and fresh poultry and beef.

Would you plan your meals in advance, or just approach nutrition with a willy-nilly attitude?
What time would you go to bed? Wake up?
Would you watch three hours a day of TV, or would you do something else with your free time?
Setting yourself up, preparing your environment, and building the boat is the easiest part of reaching a goal. Once you get things in order, you can put your mettle to the test.

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PRELIMINARY WORKOUT AND MEASUREMENTS

Satruday, January 21st at 10am

Option 1 – Do the full class (Strength and Prelim WOD) and measurements after

Option 2 – Do your measurements during the strength component

If you have not chose our team – go into your profile and choose CrossFit Zone

Workout of the Day

Mobility: Hip

Skill Practice Warm Up: fun game

Strength: 7×1 deficit deadlift – 2 of 14, same weight across, approximately 55-65% of max

Super Set: 7×3 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Mickey G“

For time – 5 rounds
Overhead plate walk 40 feet
15 American Kettlebell Swings
40 double unders

Performance: plate 25/45, KB 35/55
Athletic: plate 15/25, 25/35
Health: 4 rounds, plate 10/15, 20/25, 80 singles

Scaling Guide: 7 – 11 minutes, about 1:45 per round

Optional ‘Cash Out’: 4 min max cal row or airdyne

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