Monday 7.8.13

For time:

Run 1 Mile (MHS loop)
20 Deadlifts (225/155)
Run 800 M (MMS)
15 Deadlifts (225/155)
Run 400 M
10 Deadlifts (225/155)

Rx’d + (275/185)

1) Teams of 2 complete as a team:

100 Med Ball Sit Ups

2) Define 2 goals you wish to accomplish in your training or what you are training for.   Post to comments or write them down where you can see them everyday.  Writing them down so you can visually see them everyday will help keep you accountable.  Choosing to post them to comments will help us (CFM Family) keep you accountable. 

Upcoming Events:

-Monday, July 15th-Begins the “Stop the Slop” 4 week nutrition challenge.  Details will be posted and discussed at gym.  All you need is a team of 3.
-Tuesday, July 16th 5:30-Nutrition to meet my goals (free to all members).  This will be as session devoted to hone in our existing knowledge of nutrition and define how to be more successful. 

“The most important thing about goals is having one.”~ Geoffry Abert

38 Replies to “Monday 7.8.13”

  1. 17:40 880/440/220 @65lbs
    Only walked twice…goal it to punch my go button when my head says to stop! Getting stronger!

  2. 22:59 (225)
    Goals: When people ask how many doubles Twiggs can do I want the answer to be all of them, and good oly lift technique.

  3. Goals – by 12/30…
    Get past this stupid shoulder thing
    30 min. 5K, DL 400, BS 350
    Off all maint. meds (only 1 left)

  4. 1 mile/20 dl@ 95lb
    400 m/15 dl
    200 m/10 dl

    Somewhere around 23:30? All I remember is that I spent the day at the mall, had junk food, and felt horrible – worst mile I’ve ever run. Food matters. I need to remember this.

    2 Goals:
    1.) Lose 35 lb by Feb.

    2.) To be able to finally change my goal after 15 years.

  5. 26:18 (125lb)
    1) Run 10 min mile by Nov.
    2.) Maintain consistency eating a healthy diet. Keep “cheating” to a minimum.

  6. Didn’t mention my 2 goals in my first post…
    1. Get a muscle up before Christmas
    2. Be able to fluently do toes to bar

  7. GOALS:
    1.) Working towards 13.1 mile marathon October 20th.
    For this to happen I need to:
    -run one long run one day per week increasing each run by at least 10%
    -be consistent at Crossfit at least four times a week, add additional short runs weekly if runs have been limited in the crossfit wods.

    2.)Nutrition! Nutrition! Nutrition!
    – start the four week “stop the slop” challenge on Monday July 15th
    – plan weekly meals, make as many meals as possible ahead of time. Be Prepared!

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