151216 - CrossFit, SS | If it's an Appointment, it's not an option.

It's hard to pull yourself out of your warm bed in the mornings. It's even harder after a long day of work or school to swing by 1831 E. Mulberry to get what will no doubt be an ass kicking. It's even harder when you think of this as a thing that you could do rather than a thing you must do. 

It's an appointment. It's never going to happen again. If you miss it, then you lose out. 

A few weeks back I reminded everyone that this is the one hour a day where you get to just take care of yourself. No screaming kids or teens, no needy animals, no shitty co-workers, no boyfriend/girlfriend/husband/wife/S.O. issues, no dirty dishes. Just you and you making yourself better. 

Schedule that time. Literally. Sign in to Front Desk (our management software) and schedule yourself into classes. You can do it a week at a time. If you have a rigid schedule, a month at a time. There's no limit. That way you're proactively taking steps to take care of yourself. 

Approach your training as an appointment. One that you can't miss. 

WOD 1
Pause squats 5 x 5
-spend 3 seconds in the bottom of the squat

WOD 2
3 rounds
:60 wall balls M:20 F:14
:30 rest
:60 row or airdyne
:30 rest
:60 hand release push-ups
:30 rest
:60 box step ups M:75 F:55
:30 rest

Starting Strength
Back squat
10E, 5, 3, 1
Bench Press
10E, 5, 3, 1
Deadlift
10E, 5, 3, 1