Hey parents, we know you need a break sometimes! That’s why we’re offering a free “drop your kids off” night this Friday at Wasatch Crossfit. Go on a date, have some fun, and enjoy some quality time together. You will need to sign up for your slot in the child care area ahead of time. Enjoy!
27/April/2011 Wednesday WOD
5 Rounds for Time
20 KB Swings
10 Box Jumps
GamesLab: Do 30-60 min of any modality at 70% of Max HR. Let me know if you’re planning on doing 11.6 Thursday or Saturday.
How’s your challenge going? Have you been as consistent as you thought you would be? Are you in the running for the 1K prize? I was talking with my 14 year old son this week about making some intelligent choices around food such as not drinking 4-5 Dr. Peppers in an evening. The conversation started to go down the road that conversations with teens sometimes do: He’s nodding and mumbling in agreement while wishing he could be texting this very moment instead of hearing Dad talk. I thought about what really motivates him and asked a simple question: What feels better? Scoring a touchdown or drinking a soda? His eyes lit up and he immediately said scoring the TD. What do people in the NFL who score touchdowns look like? They don’t look like their drinking a 6pack of soda a day. For him framing it in a way that motivated him was key to changing his habits and it’s positive: I want to get x rather than I don’t want to be y.
What’s a positive motivation for you to stay disciplined? I think about how good it felt to compete as a team at last years Crossfit Regionals and how badly I want to be back there again. And about running my kids into the ground when they’re in High School and I’m in my late 40’s. Let us know what your positive motivation is. The best one gets a prize.
26/April/2011 Tuesday WOD – Courtesy of CrossfitFootball.com
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs/105lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
Score is total rounds completed. Sub For Ring Dips can be dips on GHD or on a Bench.