Workout of the Day for Wednesday 11/30/11
Three rounds for time of:
15 Overhead squat, 95/65 pounds
15 L Pull-ups
15 Split-jerk, 95/65 pounds
15 Knees to elbows
15 Hang clean, 95/65 pounds
15 Good Mornings, 45/35 pounds
WOD Demo from Reebok CrossFit One by Again Faster Equipment – video [wmv] [mov]
From the Vault:
Brandon’s Bad Day, August 2007 – video [wmv] [mov]
From Adam S., Chief Entertainment Officer
Accepting Responsibility for Your Choices
“I’ll have the giant bowl of chicken alfredo and never ending basket of bread, please.”
“Let’s go to Happy Hour after work. I’ll do chest and tri’s tomorrow.”
“I would work out, but there isn’t a badass CrossFit box nearby.”
Just about everything we do is a choice. We make several choices each day and throughout our lives. It’s ultimately up to us to make the best choices for our well-being. Sometimes, we try to fool ourselves into thinking that we have no choice or that you have to get into shape before going to CrossFit. Bully! Dive in and make that change!
Accepting responsibility for your choices can motivate you to stay on track during your new endeavor that is CrossFit. This motivation is key to your success and ultimately, a better quality of life. It’s an exciting idea that accepting responsibility for your choices can improve your life, but this idea can be overwhelming, too. How do you start taking responsibility for your choices and your life?
Accept responsibility for what you can control: You can’t control genetics, but you can choose salmon over the giant bowl of chicken alfredo and never ending basket of bread or hit another WOD (Workout Of the Day) after work instead of watching television. You also have control over how much and when you eat, and how frequently and how intensely you exercise.
Don’t be a victim: It’s tempting to blame weight gain on your busy schedule, tiredness or other factors, but a “victim” mindset won’t help you lose the weight or stay on track to make it into the box.
Seek help: Your Coaches, fellow CrossFitters and books on preparing healthy meals are great resources for learning more about nutrition (the Zone, Paleo or Primal. Mark Sisson is an excellent reference for this.), exercise and developing a positive, “I can do anything, I’m a CrossFitter!” attitude.
Start today: Don’t wait until you are diagnosed with diabetes, heart disease or other conditions associated with weight gain or lack of exercise. Today is a great day to get to the box and smash a WOD. Each day is a new day, which means a new opportunity for you to make the right choices. Imagine how great you will feel once you take responsibility for your choices. Remember — “Only you can prevent becoming a rooted vegetable growing from the cushions of the couch!” Smokey has nothing to do with this one.