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Components
Handstand Push-ups
Hip Hop
Settings
Location
(All)
CrossFit Free State
Program
Affiliate
CrossFit
Open Gym
Personal Training/Individual Development
Date
Workout
Hip Hop - CrossFit Free State
Class
(All)
CrossFit: 5:30 AM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (4/5)
Workout
Hip Hop
Daily Mindset
"Attempt the impossible, in order to improve your work." – Brian Tracey**
When we really think about it, that’s quite the statement.
"Attempt the impossible".
To try something that the world tells us cannot be. Where failure, is all but guaranteed. Where every sign is telling us we’re going to fall flat on our face, in front of everyone, embarassed.
But then we again spend a moment in thought thinking about it. Even in the most outrageous attempts, where we essentially are promising ourselves defeat… something amazing happens. We learn.
It’s not trying things to fail – it’s trying things, to learn.
We know how the brain grows. It becomes better through stress. And if we live in the realm of comfort and confidence in everything we do, we cease to grow. We cease to improve. We’ve stagnated, and many would argue that stagnation is actually regression.
Brian Tracey urges us to attempt the impossible, to stretch ourselves. To push our growth. To play in the places that make us feel quite literally stupid. Well knowing we are going to face plant, and laugh at our attempt.
Because as much of a paradox as it seems, by feeling stupid, we become smarter.
Skill
Handstand Push-ups (5x7)
Handstand Push-ups
Metcon
Hip Hop (Time)
For Time:
1 Mile Run
Directly Into...
50-40-30-20-10:
Double Unders
AbMat Sit-ups
GENERAL
* If you consider yourself strong on the jump rope, really lean into the mile run
* See how fast you can go on the mile run and abmat sit-ups while still being able to cycle efficient double unders
* If you tend to struggle a little more on the rope, slow down the runs and sit-ups to really push the jump rope
## DOUBLE UNDERS & ABMAT SIT-UPS
* The beginning of "Annie" is really front loaded
* There are 180 reps in the rounds of 50 and 40
* There are only 120 reps in the round of 30, 20, and 10
* Use the descending rep scheme as an incentive to keep up the intensity as you move along
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 15, 2019
Male Clients
1
Garrett
Wichman
CrossFit: 4:30 PM
5 x 7
2
Jorge
Flores
CrossFit: 4:30 PM
5 x 5
3
Scott
Waisner
CrossFit: 4:30 PM
5 x 5
4
Dru
Finney
CrossFit: 5:30 AM
5 x 0
Got upside down
Female Clients
1
Christa
Knox
CrossFit: 5:30 AM
5 x 1
Hand stands only, wrist issues
1
Rachel
Trower
CrossFit: 6:30 PM
1 x 1
Attempted 1 and landed on my head!!
2
Leanne
Finney
CrossFit: 5:30 AM
5 x 0
3 strict with1 ambit (extra)
2
Loghan
Finney
CrossFit: 5:30 AM
5 x 0
headstand core practice
2
Sara
Schafer
CrossFit: 6:30 PM
5 x 0
I DID A HANDSTAND ALL BY MYSELF!!!!!!
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