Olympic Split-Lift Clinic with Jacob Wolfson
Happy Monday, honey badgers! Time to get it!
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5 Things EVERY CrossFitter Should Do
Shout out to Lisbeth Darsh who originally posted hers about a year ago.
1. Keep a log. If you’re serious about reaching goals, you’ve got to keep a log. WordPress, Beyond the Whiteboard or even just a ratty old notebook, it doesn’t matter what tool you use, you’ve got to log your work. (Extra points for logging your food and sleep.)
2. Get your Level 1 certification. You don’t need to have aspirations of becoming a trainer, it’s a great weekend of learning why we do what we do and why CrossFit works.
3. Visit the CrossFit Games. Oh my hell, are the Games awesome! The ESPN2 or online recaps are NOTHING to the CrossFit event of the year. It’s a weekend of pure motivation.
4. Find a coach. Either at an affiliate or online, find somebody who can program for you and keep you accountable for your progress. Nobody likes “Karen”, but it must be done. Coaches make that happen.
5. Learn other methods. What’s great about this growing cult is that we’re not a religion. We’re willing to do whatever works. Read and tinker with other ways of training and eating. If it works for you, stick with it.
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News
Thanks to all who showed up to our Split Lift Clinic. Such good info! More clinics to come…
Part 2 of our Nutrition Seminar Series is Tuesday night at 7:30. Please bring your homework (food logging and 3 recipes).
Links
Albany CrossFit’s thoughts on music during a WOD
WOD
Warm-up
50 Walking Lunges
20 Wall-ball shots
10 Toes to bar
Mobility
Strength
In 7 minutes, find a 1RM overhead squat
WOD
“Karen”
For time: 150 Wall ball shots.
Post work to comments.
{ 3 comments… read them below or add one }
A. Check
B. Check – Difficult keeping the knees out while extending the leg. My body wants to reposition itself, which isn’t correct.
C. 95# Finally hit a PR in September!
D. 11:29 – “No Rep”ed myself about 25 times for not hitting the line, plus about 12 air balls.
a. check
b. check
c. 73#- shaky
d. 13:34 (MOD)- intended to go RXed but ended up counting the line.
A: Check
B: Check
C: 95 #; first time doing this. I’ll break 100 this week.
D: 18:38 – ughh, this needs to be improved. I definitely got a workout with Karen.
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