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Don’t wish for it, want it.

celine_squat

I wish that I could teleport.

As someone who loves to travel, the thought of being able to jump to another location or entire country in the blink of an eye is incredible.

Luckily I don't waste too much of day wishing this were true, because I know it's impossible.

Wishing for silly things doesn't help.

Daydreaming can be a good thing of course, just as long as we stay grounded in reality.

How good would it be to go to The CrossFit Games?

What about being able to snatch 150kg?  Imagine being that strong and powerful.

Did you see that 2.00:25 marathon record a few weeks ago?  Do you wish you could run that fast for that long?

Good thing we all know that wishing for things like these, doesn't make them happen....

WANTING them however, is a more realistic way to think about it, and can be framed in a way that allows you to make a realistic plan to achieve them.

Want yourself some awesome fitness?

All you have to do to get the things that you want, is work for them.

You'll also need focus, a good plan, patience, excellent programming, control of ego, a supportive community, a beginners mind, good coaching, and time

Plenty of time to do the work that is actually required.

If you're prepared to work, you can achieve anything you want.

But wishing gets you nowhere.

bruce_pray

PROGRAMMING MAY 22

Monday

FITNESS

PERFORMANCE

A1.

Front Squat

Build to a heavy 6

A2.

TTB tech

B.

3-6-9...etc

Wallballs 9/6kg

Russian Swings 24/16kg

AMRAP in 10mins

A1.

Front Squat

5 x 3, building

A2.

Bar MU tech

B.

1 Front squat on the 1st minute

2 Power Snatch on the 2nd minute

3 Front squats on the 3rd minute

4 Power Snatch on the 4th minute...

Alt EM till failure

@ 60/40kg

Tuesday

FITNESS

PERFORMANCE

A1.

Single Arm DB/KB Bench

4 x 6-8/arm, build

A2.

Handstand Shoulder taps

4 x 10-20

A3.

Inverted Bar Rows

4 x 12-15

B.

1000/800m Row, then in remaining time;

4 Rope Abseils/Laydowns

8 Deadball Shoulders

12/8 Pushups

AMQRAP in 12mins

A1.

Ring Dips

4 x max -1

A2.

Handstand Walking

4 x 5-15m

A3.

Inverted Bar Rows

4 x 12-15

B.

1000/800m Row, then in remaining time;

4 Rope Climbs

8 Deadball Shoulders

12/8 Pushups

AMQRAP in 12mins

Wednesday

 

FITNESS

PERFORMANCE

A1.

Single Leg Romanians

4 x 6/leg, building (rest 30s)

A2.

Weighted sit ups (feet anchored)

4 x 12, building (rest 30s)

A3.

Goblet carry

4 x 50m (rest 60s)

B1.

Straight Arm Banded pull downs

3 x 20 (no rest)

B2.

Side Planks

3 x 30-45sec/side

(no rest)

B3

Sled Drags

3 x 50m, build(60s)

C.

20 Medball Cleans 9/6kg

300m Medball Run

40 Russian Swings 24/16kg

AMRAP in 7mins

A1.

Barbell Romanians

4 x 8-10, building (rest 30s)

A2.

Dragon Flags

4 x 6 (rest 30s)

A3.

Goblet carry

4 x 50m (rest 60s)

B1.

Straight Arm Banded pull downs (no rest)

3 x 20

B2.

Windmills

3 x 6/side, building (no rest)

B3

Sled Drags

3 x 50m building (60s)

C1.

6 Double KB Deadstart snatch

12 Double Rack Walking Lunge

3 Double KB Rack Get Up

AMRAP in 7mins

Thursday

 

FITNESS

PERFORMANCE

A.

Strict CTB Chin Up

3 x 5

A2.

Banded Pallof Press

3 x 10 each side

B.

1. STOH

2. DB Rows

3. Burpee

4. Row

45 sec work:15 sec rest

Rest 2mins

4 sets

A1.

False Grip Chest to Ring Pullup

3 x max -1

A2.

Banded Pallof Press

3 x 10 each side

B.

1. STOH 40/25kg

2. Pullups

3. Burpee

4. Row

45 sec work:15 sec rest

Rest 2mins

4 sets

Friday

 

FITNESS

PERFORMANCE

A1.

Banded Reverse Lunge

3 x 12 e/leg, build

A2.

Lily pad bounds

3 x 6, build

B.

Tabata Intervals

Air Squats

Situps

8 x 20s work:10s rest

Rest 4mins

DB Snatch (alt hands each set)

Mountain Climbers

8 x 20s work:10s rest

A1.

Bulgarian Split Squat

3 x 8 e/leg, build

A2.

Single Leg Box Jumps

3 x 1.1.1.1.1/leg

B.

400m Rack Walk

2 x 24/16kg

Every 50 metres perform 5 Dbl KB Front Squats

Rest can only happen after a set of squats. If bells are put down before then, add another rep to remaining squat sets.

Time cap 12mins

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