Day 26:Thursday, October 13

Consistency is what counts. You have to be willing to commit to doing things over and over again – and doing so with the right attitude as well. What, you’re bored with your routine? What, are you 10 yrs, old? No one ever achieved a worthy long-term goal by applying themselves only when they felt like it! People who are consistent with both their routines and their attitudes toward their routines never get enough credit for being so – as others flop around looking for “secrets and shortcuts.” Listen: It can’t be just about the goal – It has to be about the kind of person you are being as you pursue that goal. Remember that.

Scott Abel

PREPARATION:

2 rounds of:

  • 12 Goblet Squats
  • 10 Air Squats
  • 8 Russian Twists with KB

STRENGTH:

We have to double up the Strength component today as a result of no class on Wednesday: the nice part is that it is lower body then upper body

  • 1 set of 8 reps of Squats @ 50%
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

then: 

  • 1 set of 8 reps of Strict Shoulder Press @ 50%
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

10-1 reps of the following:

  • Air Squats
  • Push Press @ 50% of your max
  • Box Jumps
  • Sit Ups

so…. 10 Air Squats, 10 Push Press, 10 Box Jumps, 10 Sit Ups and then 9 of each and so forth until 1 of each

then:

  • 2 sets of stair runs to top floor AHAP (As Hard As Possible)
  • REST 1 minute between runs

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 13, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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