Hey ya’ll,
Hope this finds you well and in health!

Wash those hands and cover your mouths when you cough or sneeze. I saw some of you last time I was back and it was good to see that the high standards and coaching philosophy that I started in 2008 are still alive and well at the gym. I knew that would be the case because Lauren is a smart and capable coach and consistently provides a superior atmosphere for training and community.

Whether you’re a daily WODder or come in 3-5 times a week, keep that shit up. You’re doing the absolute best you can for yourself and I’ll outline the reasons why:

Motivation. We are inherently lazy. If given the option to help someone move their belongings or binge watch British Bake Off, I know most of us would prefer the latter. All you’ve got to do is make it into the gym and your programming is done, you have people to socialize with, and you have dedicated coaches that are invested in your success.

Focus. If I tried working out at home, I’d often fail. Not because of lack of drive, but because there are tons of other things that need to be done around the house. Cleaning, cooking, repairs, painting, yardwork (soon.) I know because in order to get away from the gym during my off times, I’d put off working out until I got home, then despite having sufficient equipment, I’d always find something else “more pressing.” Don’t fall into the trap of working out at home. Leave your home stuff there and go to the gym.

Drive. Lauren, Stephen and Britt are all really good at getting your best out of you. When they watch you they can give you tips and instruction on the fly to improve your technique, efficiency and workload. They pull and push you to exceed your perceived limits to make you a better athlete and a better person. They encourage you to get into positions of discomfort. These things make the rest of your life easier.

Working out at Choice City CrossFit is not the solution, but rather a positive component of a successful and fulfilling life. Friendships (and not a few rivalries) are made there. You’ve got a coaching team that obsesses over how to make your experience the best. You’ve got an owner, operator, head coach, shoulder to cry on, sparkle generator putting her absolute all into giving you the best training and most fun social events possible. You’re getting much more than you pay for and much more than an unused $200 barbell in your garage. Keep going, rain or shine, snow or sleet. You’re doing your best and that’s all we’ve ever asked for!

Proud former owner, and always your pal,
Michael

QOTD - Something you’re confident about?

WARM UP -
Run Down and Back x 5
5 Hip Hinge on Strong Wall
20 Jumping Jacks on Box Wall

Then… Down and Back Broad Jump!

MOBILIZE - Barbell Tricep Roll
T-Spine Elbow Rotation

STRENGTH - Build to a heavy 1RM Power Clean
3, 2, 1…, 1…, 1…,

COACH PREP -
Fast Elbows + Power Drop
Clean Deadlift
Clean Pull (Slow/Fast)
Power Clean with 3 sec. hold

WOD -
A (Competitor)
AMRAP 12:
2 Cleans (@ 80% of 1RM which we will be testing)
36 Double Unders

B (Performance)
AMRAP 12:
2 Cleans (@ 80% of 1RM which we will be testing)
24 Double Unders

C (Health & Fitness)
AMRAP 12:
2 Cleans (@ 80% of 1RM which we will be testing)
36 Single Unders

200220 - Soapbox Thursday - Letter from Coach Michael