Four sets of:
Snatch + 2 Overhead Squats
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
“It is not the size of a man but the size of his heart that matters.”
– Evander Holyfield
Mobility WOD 205 Shoulder Tweak Part 1
Warm Up: Tabata Abs
Strength: Stones and Tires
Conditioning: – 12 Min AMRAP
10 Overhead Walking Lunges 95/65
8 Ring Dips
“One man can be a crucial ingredient on a team, but one man cannot make a team. ”
– Kareem Abdul-Jabbar
Mobility WOD 186
A simple use of mental imagery for your next WOD
What you focus on you will do, always spend more time focusing on the good lift than the bad one. You will be more likely to repeat the good lift with consistency. Focusing on a mistake will often cause it to be repeated. Think in terms of what to do, rather than what not to do and your skills will develop faster!
When was the last time you saw your kid like this? Try CrossFit Kids!
“The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.”– Steve Young
Mobility WOD 184
What difference does the last thing I ate or my last workout make?
Sometimes we get caught in the afterglow of success or the downward spiral of failure, both are a made up story, get over it!
The answer lies in your next meal or workout, you will only benefit or fail through habit. It is only what you do, not what you did that will determine your success and failure. Where you are now is certainly a result of what you have done in the past, but it has very little bearing on your future except the habits you have created to get here. Change your habits, change your future.
We have seen people turn around major and minor medical issues through good habits or change for the worse though bad habits. We have seen people completely change their physique though good habits and through bad habits. Choose your habits wisely and learn to replace unhealthy habits with healthy ones. One at a time these habits will perform miracles in your life.
Habits are not broken, they are replaced…look for a replacement for your bad habits. You can learn to eat better but you can’t stop eating, so don’t try, find a worthy replacement for your habit and do that instead.
– Tim –
Thursday 7/23 WOD: “Eva”
Five rounds for time of:
Run 800 meters
30 Kettlebell swing 2 pood
Video Lesson: Kettlebell swings
- Remember to write down your ideas for CrossFit San Ramon t-shirts on the “idea” board.
- Add your donation to the Video Contest. Encourage fellow gym mates to submit thier video’s. The pot is currently up to $20.
Post your workout results in the reply section of the workouts blog posting.
LEARN TO RUN FASTER, WITH MORE EFFICIENCY AND WITH LESS INJURY. Participate in our next POSE Running Technique Clinic led by Tim Hill