Back Squat 1×20
+5# from last time
8 Handstand Pushups
8 Burpee Over Box (20/14)
12 Handstand Pushups
12 Burpee Over Box
16 Handstand Pushups
16 Burpee Over Box
Lately I have been struggling in my workouts. It seems I have been coming in with high expectations and falling short day after day. For almost a month I think I have let this fact hold me back on my workouts. I sat down and lowered my expectations to pushing as hard as I can and working my strength back up slowly. No magically numbers I need to hit or weights I need to move and suddenly my workouts are fun again. Crossfit breeds go-getters, people who set obnoxiously high goals and then reach them, but sometimes you need to temper your expectations. You are not going into the gym today to lose 40 pounds. You are coming in today to improve your front squat form or to run your first 400 meters without stopping. Sometimes a lofty goal can give you something to strive for and sometimes it becomes an enemy taunting you about what you are not accomplishing. Goals are great guides to keep you focused on what you wish to accomplish, but remember that they are only guides.
Lift Heavy Shit Night – July 20th 5-7 PM. Everyone is encouraged to come in between 5 and 7 to do the Crossfit Total. We will have a theme if you wish to participate and maybe some drinks after? Last time we did this we had a ridiculous amount of PRs.
This Saturday at 11 AM, we will have a pullup clinic. The clinic will last an hour, cost $10, and be capped at 10 people. It will be led by G and will cover the kipping pullup and butterfly pullup equally. If you want to learn or improve you pullups, then email me at firstname.lastname@example.org to reserve a spot. If the class is over 5 people, I will help out to ensure everyone gets a lot of attention to work on their gymnastics and butterfly kip.
If you did the paleo challenge and want to be considered for the winners, then make sure you ask me to take an after picture. Side note: we will never do a 60 day challenge again, it is way too long.
Also since you guys have all finished Fran now, check out the cool video James posted.