Rest day – Wednesday

Who's tee shirt is this? Post guess to comments.

WOOT! Exactly one month to the date before Fight Gone Bad 5!  Dial in your diets and get in The Fight Gone Bad Challenge!. Register today, here.

Warm up with hollow rocks to arch rocks. Start at one side of the room, roll the width of the room and back.  Start in a hollow position, do three hollow rocks (each back/forth is one), then roll onto your stomach without touching the ground with either your hands or your feet. Then perform three arch rocks and roll in the same direction back onto your back.

Gymnastics: Backwards roll.  Drills here.  Practice for 10 minutes.

Endurance: 10 all out hill sprints. Once at the top, jog back down, at the bottom take :30 seconds recovery, go again. Route is from the far corner of Newtown rd/31st street, up the hill towards Astroia Blvd.  Scaling options: Reduce sprints to 7 or 5.

Post experiences from gymnastics and sprint times to comments.

We still have a couple of spots left in September Foundations.  Sign up here.
Schedule note: Labor day weekend there will be no 10am Sunday (9/5) or 6am Monday (9/6) class.

Words from a Coach…
__________________
Finding A Weakness
By Coach Mike

Finding a weakness, or “a chink in our armor” is something that CrossFit will do for us from time to time.  I had been feeling great during the daily WODs and last Tuesday’s wod exposed the chink in my armor in a big way.

WOD – Tuesday, August 17.
5 rounds for time:
5 muscle ups
21 good mornings
350 meter run

I couldn’t wait to do a WOD with muscle ups. I had been practicing them on my own for a while.  During my warm up the rings felt very slippery, and I barely pulled myself through my first attempt.  Round one wasn’t too bad.  Then came round two.  I just couldn’t grip the darn things.  My hands were sweaty.  The tape was old.  The rings were skinnier than my own pair.  Do I have the grip strength?  I tried sneaking in some chalk.  No help.  I tried wiping my hands and the rings off with a towel.  No help.  I charged myself up with positive talk.  No help.  By this time Wil was on round 5 and ripped off 4 muscle ups in a row, almost getting the whole set unbroken.  That really pumped me up and I got number 4.  My next attempt fell back to the slippery grip.  My workout ended at the 30 minute cap with less than two rounds completed.  Through some combination of mental, physical, and emotional weakness, I didn’t finish the workout.

Starting Thursday of the same week, I practiced some muscle up drills after class, and did one solid muscle up.  So now what’s my plan of attack? I’m going to work this skill on a regular basis over the next two weeks, adding a muscle up each for 15 days.  On Saturday, September 4th I’m going to finish this workout after the 9 a.m. class.

Is there an exercise that you want to improve?  Attack it.  Come up with a plan, dedicate some time to it and work it.  Two weeks of working a skill every day, in various ways, will help you improve that weakness.  At the end of your plan schedule a time to test the skill.  See if it worked.  If so, great, you’re one skill closer to becoming a better athlete.  If not, re-evaluate your plan, keep the good, scrap the bad and go after again.  Failure isn’t failing, it’s not trying again.  Eliminating your weaknesses one by one will take some time, but you’ll be a better athlete for it.

Start finding those chinks and go after them

Coach Mike.