The CrossFit Mindset and Programming 10-11-12-13 March 2014 | 619

The CrossFit Mindset and Programming 10-11-12-13 March 2014

The CrossFit Mindset

1) I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best than I can.

2) Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3) If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4) I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5) I may puke. I may cry. But I will not quit. Ever.

6) I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7) The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8) I understand the value of the Push up, the Pull up, the Sit up, the Squat, and the Deadlift. Just as there are million ways to make chicken, so too there are a million ways to squat, sit up, pull up, push up, and dead lift.

9) I will give everything I have and then I will find more within myself.

10) I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US everyday. I will leave the cryig to them and I will soldier on.

11) I will bite off challenges, spit out results, and beg for more. What are YOU going to do?

Monday

Strength

Bench Press @ 75 to 85 %
6 x 7 (9)
7 x 3 for Open Athletes
Every 3 Minutes

21-18-15-12-9
Toes to Bar
Burpees
GHD Sit Ups
Row for Calories

Tuesday

Strength

Front Squats @ 70 – 80%
6 x 7 (9)
7 x 2 for Open Athletes

WOD
25-20-15
Box Jumps
Wall Balls
Double Unders
Push Ups
400 Meter Run Between and After the last round

Wednesday

Power

Snatch or Power Snatch
10 x 1
Every Minute on the Minute

WOD

5 Rounds
20 Double Unders
20 Cross-overs
400 Meter Run
500 Meter Row

Thursday

Power

Clean or Power Clean
10 x 1
Every Minute on The Minute

10-9-8-7-6-5-4-3-2-1
Pull Ups
Dips
Handstand Push Ups

CrossFit 619 San Diego

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