Day 23: Thursday, October 3


  • I want to thank everyone for working so hard on the Squats and the WOD at the track
  • Hard work = Success! You may not see it, but I see you getting stronger and fitter!
  • Remind yourself during the Strength component that proper form and range of motion is imperative – make sure that you are well warmed up and mobilized

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  • 3 sets of 3 reps of Strict Shoulder Press @ 80%, 85% and 90%

Met-Con WOD: adapted from CrossFit Connection

  • 21 Shoulder to Overhead – from a seated position on the floor 65/35 lbs (if you can do more, please do so)
  • one of the following: 50 Double Unders/200 skips/St. Mary’s Loop/500m row
  • 21 Shoulder to Overhead – from a kneeling position on the floor 65/63 lbs
  • one of the following: 40 Double Unders/160 skips/school plus Water Treatment Plant loop/400m row
  • 21 Shoulder to Overhead 65/35 lbs
  • 25 Double Unders/100 skips/outside loop of school/250m row


  •  TABATA SIT UPS :   8 rounds of 20 seconds on – 10 seconds off


Strategy to Overcome Self-imposed Limitations:

You Become Who You Hang Around by Rob McDonald from Gym Jones


rob macdonald, gym jones, mental training, mental toughness, mental strategySurround yourself with people who are better than you. Surround yourself with people who work harder and who have more dedication. Surround yourself with people who inspire you. If you are always surrounded by those you are better than, there will be no motivation to improve and you’ll quickly plateau. You’ll set lower goals for yourself and you’ll find yourself limited. In the long run, it never helps to be the biggest fish in the smallest pond. Find people who challenge you, motivate you, and help push you to become better. You’ll be focused more on keeping up with the group and less on your own limitations.


Regardless of how you overcome your limitations the key is to remember that doing so is an essential part of the process of improvement. And these self-imposed limitations are perhaps the thing that is truly holding you back – not actual limitations. Are you fulfilling your potential? Are you capable of more? Are you a self-limiter? Give it some thought. Chances are you could be better or do more. All of us can.


Photos courtesy of Rob MacDonald.


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 2, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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