What do you do if you can/or think you can NOT complete the workouts as prescribed for today's workout?
A). Do you decide not to come to the gym that day and go another day ie Cherry Picking?
B). Do you come in anyway but have a bad attitude about the workout?
C). Or are you familiar with how to scale the WOD and see it as a challenge and opportunity to better yourself that day?
This is one of the most common questions/concerns asked by new students and prospects looking at our affiliate. The answer is very simple. Our workouts are designed to be scalable depending on your current skill and fitness level. The CrossFit training program is based on functional movements. These are full body movements that are natural, scalable and involve multiple joints working at one time. Performing functional movements at high intensity will increase your level of fitness and athletic ability. Since the human body operates the same regardless of age, anyone willing to put forth the work can experience the benefits of CrossFit.
The beauty of CrossFit is its universal scalability. The same workout can be performed by Grandma as by an Olympic athlete, where the only difference is intensity and load. These workouts vary by degree not kind. A good coach knows exactly how to scale a workout for athletes with varying levels of fitness and/or athletes with pre-existing injuries while keeping the intent of the workout roughly the same.
How To Scale?
In the beginning of your CrossFit days essentially every workout for the first few weeks or months is a baseline of your 10 general physical skills. Once you have gotten a good 20 -30 WODs under your belt and with accurate and consistent JOURNALING you are on your way to being able to understand how much to scale a WOD.
Here are tips, tricks, ideas and strategies according to the different type of WOD(s):
-Strength: For those of us new to weightlifting/strength training we can see many gains in the first few months. Then the gains don't continue to come as much as we begin to learn and get repetitive with the movements. A great rule of thumb is to STOP when you PR on a lift. Some weeks you may not be able to lift as much as others. That’s fine, but make sure you make progress in the long run. Slow and steady wins in the weightlifting world. Work on your technique after class on the more complicated lifts. Perfect technique has to occur before you begin to build and continue to build on strength in the lifts.
-Skills: These are things like double unders, handstand push-ups and kipping pull-ups. These can take a lot of practice. If you don't have experience with these types of skills your body doesn’t really know how to perform these movements athletically or efficiently. Setting small goals 1, 2, 5... Then scale up and then shoot for another 10 in a row. Work with the coaches on finding what are the progressions for the individual skill and work that skill consistently. There is really no secret with skill development. Its the simple (but not easy) formula of time, consistency and effort.
-WODs – A good trick to scaling a WOD is to pick one thing you feel confident in. Let’s say you just got 10 pull-ups with the blue band but are still using the green band for WODs. The workout is backsquats and pull-ups. If you feel good today, you can scale UP by using the blue band for the WOD because your arms won’t be too taxed and the backsquat doesn’t require your grip. You wouldn’t scale up the backsquats because you want to only focus on scaling one movement up each workout, otherwise the workout becomes exponentially harder. Also ask the coach, "What is the priority of the WOD"? Is it strength bias? Conditioning? Skill? Look at your strengths, weaknesses and the priority to help you gauge how to scale the WOD.
Be Patient – This may be the hardest thing of all. If you jump up in weight too quickly, you will become more discouraged than motivated. Remember to be systematic about your increases. Look for small wins week after week. Over the course of three months, all of those small wins will start to add up.
Never Forget – We easily forget where we started. I constantly remind myself how my first WOD felt or I look at my JOURNAL with my old scores and remember how 95 used to feel like 155. Remind yourself how far you have come. Fitness needs to be a lifelong endeavor, not just about slimming up for summer.
Our role as coaches is to make sure you are improving in a systematic and safe way. If we tell you to go up in weight or down in a band it isn’t because we are just being jerks, it is because we believe you are fully capable of doing it.
9 Muscle Up's
9 KB Swings (53/35)
7 Muscle Up's
15 KB Swings (53/35)
5 Muscle Up's
21 KB Swings (53/35)
Post by CMO.
Sometimes it is just as important to know what NOT to do versus what to do. Our students have (or should) very HIGH expectations of CrossFit 818 and their results they want to achieve. You are spending a lot out of your life (time, energy, money, soreness) to get something in return.
Over the last 11 years I have been in the FITness world I have noticed quite a few things that will NOT lead to someone's success with their FITness results.
Yesterday was a great reminder about setting out your goals for this month. But when most people set goals, they envision a "thing," such as a particular amount of weight (loss or gain), an object (like a new car), or a specific achievement (like writing a book). Unfortunately, most of the time these "things I'm gonna get or do" goals don't appeal to the core of what motivates you, because they miss the point that what you're actually seeking in life and work is the POSITIVE EMOTIONS that you believe those things will produce.
Fix: Rather than envisioning a "thing" as your goal, envision--with all the strength in your imagination--how you will feel when you achieve the goal? What are the reasons WHY you want to achieve the particular goal? That way, you'll be inspired to do whatever it takes to achieve that goal.
It is easy to be motivated in the beginning. Everyone signs up for the gym. Everyone starts the diet. It is easy to get fired up it is much harder to the keep the fire going. Why? Life happens. Work late, family pressures, you get tired, sore, everyday life will present you with a new set of challenges. Staying focused and motivated is the hardest part when achieving your goals. Simply writing down your goals is not going to make them happen.
Fix: Create (in advance) checkpoints with your goals. Weekly, monthly and quarterly is a great way to ensure you can spot problems and adjust as needed. Work with a coach to help hold you accountable toward the achievement of your goals.
Fear of Failure
If you're afraid of failing, you won't take the necessary risks required to achieve your goal. Most of us look at failure as a negative. It can paralyze us towards moving forward. Every time a roadblock comes in front of us we focus on how we can't get it done.
Fix: Decide--right now!--that failure, for you, is a strictly temporary condition. Consider a failure as a honest assessment of where you are at today not tomorrow. The best thing about failure is it can be your teacher. It will prove if you really want 'the goal' bad enough or if you are just all talk. If things don't go the way you'd like, it's only a setback that, at most, delays your eventual success. In other words, accept the fact that you'll sometimes fail, but treat that failure as an unavoidable (yet vital) component in your quest.
Fear of Success
In many ways, this fear is even more debilitating than the fear of failure. Believe it or not you are STRONGER THAN YOU THINK. We all have a ton more in the tank then we believe is possible. We will only achieve what we think is possible. If the mind conceives the body will achieve. If we think too small of ourselves could we actually be afraid of success??
Fix: Decide that you're going to be happy and grateful today and happy and grateful in the future, no matter what happens. Rather than focus on possible problems, envision how wonderful it would be to be able to help your friends and family achieve THEIR goals.
Worrying About "Dry Spots"
It's easy to get discouraged when you reach a point at which nothing you do seems to advance you toward your goal. For example, suppose you're trying to master a certain skill (double unders, handstand pushups, snatch). You make swift progress at first but then, after a while, it seems as if you're not doing any better, or maybe a little worse. Some people use these "plateaus" or "dry spots" as an excuse to give up and therefore fail.
Fix: Whenever you reach a plateau or dry spot, it's time to celebrate rather than give up. A plateau is almost always a sign that you're on the brink of a major breakthrough, if you just have the patience to stick with it and trust that you'll eventually achieve your goal.
Which part are you the best at? Which part do you need the most help with? Sound off in the comments.
Four rounds for time of:
Run 400 meters
Post by CMO.
Monday night was our last Paleo Posse meeting for the Fight Gone Paleo Challenge. The topic was personally my favorite, "How to Sustain Long Lasting Success with Paleo?"
The purpose of our Paleo challenge is to help lead, teach, and inspire those about the concepts and principles for the Paleo lifestyle. For those who have participated in the challenge before it is there to help ingrain these principles and even more to develop long term habits.
The participants of the challenge that 'bought into it' have seen some incredible physical, mental and emotional results. I feel a lot of that success is due to how the challenge is structured providing lots of education, support, accountability and focus. I think the biggest common thought/fear is if they can keep the healthy habits they have adopted or will they fall back into their old-unhealthy habits. I have written about this topic during the previous challenge. Below is the 2.0 version.
If I were to say lets go on a road trip to Taos. Let's jump in the car and go. No map, no plan, no itinerary let's just go. How long would it take? How far is Taos? Where the heck is Taos?!?! What if we take a wrong turn?
That is very similar to how we treat our lives. A goal with a plan is like a map for our lives. Goals are designed to give us direction, purpose and know where the heck we are going with our lives. Without a goal (map) we don't know where we are going, how long it will take, when we take a wrong turn, or if we are on track. With specific and structured goals you can literally direct exactly how your lives should go and simply follow the plan.
I have found there are three types of FITness goals.
Physical: Looking good is important to a lot of us and it should be.
Health: We heard about Prudence's success with removing her meds. What about you? What are some health goals you have? Family history of cholestorol, heart disease, etc.? What are you trying to reverse or prevent?
Performance: Everyone needs context to their training or it can easily become boring and stale.
If I were to pour 8oz of water into a 16oz glass and ask you, "Is the glass half FULL or half empty?" What would you answer?
Your perspective is going to keep you moving forward towards more success, keep you stagnate or move you backwards. You can look at Paleo and say to yourself about how you can't have this and can't have that. What do you think that will result in? If you continue thinking about all the things you can't have you will either drive yourself crazy or give into the foods you can't have because it is all you think about. Or you can take the glass half full approach and open yourself up to all the things you can have. All the foods that help you look better, feel better and perform better. You can start to view food as nutrients and as fuel. You can discover how great real clean food tastes. You can reap all the benefits with a positive focus.
Your friends and associations are one of the most powerful influences in your life. They are so powerful because they aren't very obvious. Everyday the people you surround yourself with are making an impression on you. As human beings we naturally adapt to our surroundings (whether we like to or not).
Do you ever notice how easy it is to eat healthy when the people around you are health conscious? How about the opposite?
If you want to be a millionaire? Hang around rich people.
If you want to be ripped? Hang around other FIT people.
CrossFit is so successful for a lot of us because it surrounds us with others that are just as motivated (or more), have similar goals, and want the best for themselves. It is way too easy to adapt to what the people around
you are doing.
Education is a very powerful tool for long lasting success. Just as working out and eating healthy will change your body and health. Education is training for the brain and emotions. The more will raise the level of our education the better apt we are to improving the success rate of our lives.
Here are a couple of reasons why:
Competence: As you become more learned you begin to adopt the traits of the successful. You become more efficient, more empowered and more confident.
Attention: While education helps raise your intelligence it also offers something else. As you are putting the time in to read, listen and watch you are constantly having this information on the front of your brain. While this is on the front of your brain it is on your attention. And the important thing about attention is, attention feeds habits. The more you educate yourself you not only learn more you end up behaving more in line because it is constantly on the front of your brain... AWESOME!
20 Goblet Squats (53/35)
100m walk with KB in front rack
20 Kettlebell Swings
100m walk with KB in Front Rack
*5 burpees everytime KB is put down
Ever heard of, “inch by inch anything’s a cinch”?
Consistent daily action that builds extraordinary outcomes.
If you want to be more productive with anything in life (health/fitness [CrossFit], career, family, friends, finances) then consistency is the key.
Here is a great story on how a BIG Time Celeb (and personal fav).
Years ago when Jerry Seinfeld was a new television show, Jerry Seinfeld was still a touring comic. At the time, I
was hanging around clubs doing open mic nights and trying to learn the ropes. One night I was in the club where Seinfeld was working, and before he went on stage, I saw my chance. I had to ask Seinfeld if he had any tips for a young comic. What he told me was something that would benefit me a lifetime…
He said the way to be a better comic was to create better jokes and the way to create better jokes was to write every day. But his advice was better than that. He had a gem of a leverage technique he used on himself and you can use it to motivate yourself—even when you don’t feel like it.
He revealed a unique calendar system he uses to pressure himself to write. Here’s how it works.
He told me to get a big wall calendar that has a whole year on one page and hang it on a prominent wall. The next step was to get a big red magic marker.
He said for each day that I do my task of writing, I get to put a big red X over that day. “After a few days you’ll have a chain. Just keep at it and the chain will grow longer every day. You’ll like seeing that chain, especially when you get a few weeks under your belt. Your only job next is to not break the chain.”
“Don’t break the chain,” he said again for emphasis.
Over the years I’ve used his technique in many different areas. I’ve used it for exercise, to learn programming, to learn network administration, to build successful websites and build successful businesses.
It works because it isn’t the one-shot pushes that get us where we want to go, it is the consistent daily action that builds extraordinary outcomes. You may have heard “inch by inch anything’s a cinch.” Inch by inch does work if you can move an inch every day.
Daily action builds habits. It gives you practice and will make you an expert in a short time. If you don’t break the chain, you’ll start to spot opportunities you otherwise wouldn’t. Small improvements accumulate into large
improvements rapidly because daily action provides “compounding interest.”
Check out the full article of Jerry Seinfeld's Productivity Secret.
AMRAP 1 minute back squats (155/105)
rest 30 seconds
AMRAP 2 minutes kettlebell swings (70/53)
rest 30 seconds
AMRAP 3 minutes knees-to-elbows
Post by CMO.
One of my major reasons why I love CrossFit is the amount of mental and physical potential it brings. I feel like you can actually achieve more than your physical allowed too. Another major reason why I love CrossFit is because it can be like a fine wine, "you can get better with age"... WOW! One of my personal goal is to be in better shape when I am 40 then when I was 30.
Here are four things I found from a great coach at CrossFit Invictus. These points can be applied to anyone at any age about how we all can continue to progress as an athlete ages into the future.
Consistency, consisency, consistency. Prioritize your health and fitness. Set aside time to train and stick to your schedule – it’s not dictated by whether or not your friends want to get together for lunch, or if you wake up on time . . . Make it happen.
Keep it fun. You must have a great demeanor toward training. When you see it as fun and embrace challenges – there’s never any whining. Fun is the key ingredient for long lasting motivation. The day you stop having fun is the day you are in jepeodry of quitting.
Train smart to stay healthy. Or I like to say, DGH (Don't Get Hurt), All athletes should have a constant dialogue with their physical state. Your body will tell you, through pain or discomfort, that it might be wise to work around a sore joint or muscle. You must listen to your body and make adjustments instead of blindly training themselves into injuries. Mobility, active recovery and sleep is just as important as the training you are doing.
Eat well, but not obsessively. Balance is the key with your nutrition. Obsessive eating patterns are not fun nor sustainable over the long haul. Understand the most important principles of good nutrition and put them to work, but don’t allow food to be a source of stress.
Did I miss anything? What have you learned that has helped you continue to get, "better with age"?
Post to comments.
1 Minute Row Max Meters
2 Min Rest
Post by CMO.
Crescenta Valley Weekly is a publication distributed on Thursdays to La Crescenta and Montrose in addition to parts of Glendale, La Cañada and Tujunga. Last Friday they announced there CVW Finest for 2012.
And guess who was voted the TOP FITness instructor in the area??
Hint, they represent everything great about CrossFit 818...
Of course I'm a LITTLE bias, but how lucky are we to have Annie Mello as one of our coaches at CrossFit 818?!?!
She embodies everything you would want in a coach. She cares about her members, is a shining role model of health and FITness, works hard, committed to excellence, is constantly pushing her knowledge and education about nutrition and FITness and the list could go on and on.
I for one am VERY proud of her and would like you all to wish her congrats and something you really appreciate about what Annie does for you and CF818.
5 Rounds for Time:
90 Double Unders
60 sec Handstand Hold (cumulative)
Post by CMO.
Your Friends, Family, CO-Workers and Naysayers are everywhere. You can run, you can hide but eventually they are going to find you. And when they do you can rest assure that they are going to inquire, ask, judge, hate, etc... about the new you. The new CrossFit/Paleo you! At the Paleo Posse meeting Monday night we discussed this very topic and I would like to review and add too this important topic so we can arm ourselves with the knowledge and confidence to handle anyone of those reactions 'these' people are going to give you.
I have learned (from the Whole 9) that there are 5 simple ways to handle any reaction to your FFCOWN.
Which situation have you found yourself in recently? How did you respond? Any funny stories?
**BRING A FRIEND DAY STARTS THIS FRIDAY AND ENDS SUNDAY (FOR ALL THE CLASSES). EMAIL US WHO YOU ARE PLANNING TO BRING AND TO WHAT CLASS**
20 Deadlift (275, 185)
20 Kettlebell Swings (70, 53)
20 Overhead Squats (115, 75)
20 Chest to Bar Pullups
20 Box Jumps (24", 20")
20 Dumbbell Squat Cleans (35, 25)
Post by CMO.
I used to believe that people that could not stick with the Paleo diet when they began lacked the discipline and willpower to be successful. I came from the mindset that if others can do it why can't you?!
But as I become more knowledgeable about nutrition, Paleo, willpower, habits and cravings I have started to uncover more of the truth about why we crave the things we crave and why we eat the way we eat.
Initially we think we need to cut calories, give up certain tasty treats and go on a DIET! It is not rocket science to know that fast food, junk food, and sweets aren't good for you. We know we shouldn't eat them if you want to lean out, get off medication or be healthier. Yet we still have them because we still crave them. It seems like we feel compelled to eat these foods. Sometimes, we don't even want them, but we eat them anyway. All the while having a hard time stopping ourselves.
So the two BIG questions are?? Why do we crave the foods that we crave? How do control if not eliminate craving the bad food?
Food cravings can be defined as "an intense desire to consume a particular food (or type of food) that is difficult to resist." Cravings aren't merely about your behavior related to the food in question -- they're about your emotional motivation and the conditioning (habit) that is created with the repeated satisfaction.
A Little History on Cravings
Back in the Paleo day's (a few thousand years ago) we were hunting and foraging our food in nature, our bodies would need some way to signal to us that we'd found something useful. Thanks to nature and our biology, our brains have been hardwired to appreciate three basic tastes: sweet (a safe source of energy\), fatty (a dense source of calories), and salty (a means of conserving fluid). These important signals from nature helped us select the foods best suited to our health. They were not designed to tell which foods were delicious, they were designed to tell us which foods were nutritious.
The problem is that in today's world, the ancient signals persist, but the foods that relay them are anything but good sources of nutrition. And that creates a major disruption in our bodies and in our brains.
Over the last fifty years. the makeup of our foods has dramatically changed. Our grocery stores and health food markets are packed with shelves of processed, refined food-like products. Food scientists got wise and caught on to the fact that our brains respond strongly to specific flavors (sweet, fatty and salty) so they began to modify our whole foods. They stripped the water, fiber, the nutrients, and replaced them with ingredients like corn syrup, MSG, artificial sweeteners, etc... All with the specific intention of inducing cravings and overconsumption to create bigger profits for food manufacturers. These foods light up pleasure and reward centers in our brain for a different reason than nature intended. The effect is a total disconnection between pleasurable, rewarding tastes (sweet, fatty and salty) and the nutrition that always accompanies them in nature.
Truth Be Told
In nature, sweet tastes usually came from seasonal raw fruit, rich in vitamins, minerals, and phytonurtients. Today, sweet flavors come from artificial sweeteners, refined sugars, and high fructose corn syrup. In nature, fatty tastes usually came from meats, especially nutrient-packed organ meats. In modern times, fats come from a deep-fryer or a tub of "spread." In nature, precious electrolytes like sodium came from sea life, or from the animals we ate. In modern times, salt comes from a shaker.
Modern technology has stripped has stripped the nutrition from those foods, replacing it with empty calories and synthetic chemicals that fool our bodies into giving us the same powerful biological signals to keep eating. More calories with less nutrition is a recipe for disaster!
Understanding where our cravings come from is a start. Now it is time to reconnect delicious, rewarding food with the nutrition and satiety that nature intended is the key to changing these habits. The best way to begin to do this is by simply eating the correct types of proteins, carbs and fats. The more and more you begin to incorporate them back into your diet your hormones, signals and cravings will begin to balance back and reduce the 'bad' cravings. You will begin to look, feel and perform better. Use those emotions as your driving force to continue to discipline yourself on the road to health and ELITE FITness.
Post by CMO.
Yesterday you got to here Coach Annie's Paleo story. I had told MY CROSSFIT STORY a while back. Today I would like to share my experience of my nutrition/Paleo journey.
Growing up I was always taller and skinner then everyone I knew. The older I got the more uncomfortable I became. I remember I would start to slouch on purpose when around my friends or at grade school because I felt so out of place. It was the worst my freshman and sophomore year in high school (6'3" 157lbs). It is tough growing up when you are uncomfortable with the way you look.
People would always tell me, "You are so lucky you can eat whatever you want and as much as you want". Fraid not! So here is the deal, a guy that is skinny is the same as a girl that is overweight. It is completely the same issue with the opposite problem. But as most of the CF 818 community knows now it is very important that you eat the right types of foods no matter if you are trying to lean out, gain muscle or get FITTER! Just like you can't starve yourself to lose weight and lean out. You can't eat everything in sight to gain muscle.
I remember the days of eating everything I could, choking down nasty protein shakes (back when protein shakes tasted like @ss!) every night, trying creatine, BCAA's, drinking tons and tons of milk, etc... I remember trying any supplement I could to increase my strength and improve my body's size.
After high school I became a personal trainer at the good ole' globo gym so I began to study and learn about proper nutrition habits. I slowly began to incorporate the changes to myself personally and the gains slowly started to happen.
Then in 2009 after I had been involved in CrossFit for 1.5 years I started hearing about this Paleo Diet. I began to read more about it, attended a CrossFit Nutrition Certification and I was sold. It was the simplicity behind Paleo that sold me. Once I began to follow the diet closer I felt the benefits right away. I gained a ton of energy and this was at a point in my life I was working the most amount of hours and having the most amount of energy. I also began to see the changes in my body. My body fat was leaning down and my strength and bodyweight was increasing...finally!
Those of you that are beginning your Paleo journey during our Fight Gone Paleo Challenge. Stay committed to the Paleo principles and yourself. This diet is tried and proven by thousands of CrossFitters and quite a few in the box you are working out at now. All of the coaches were in your shoes at one time. We had the same desire to better ourselves as you do today. Let us lead, teach and inspire you to change your lives just as we changed ours.
A. 3RM Power Clean
B. For Completion
EMOTM for 6 minutes:
3 Power Cleans (80% of A)
EMOTM for 4 minutes:
2 Power Cleans (90% of A)
Every 30 seconds for 2 minutes
1 Power Clean (100% of A)
Post by CMO.
We have discussed the details of our upcoming Fight Gone Paleo Challenge in great length. I would like to cover the reasons why you are HIGHLY encouraged to participate in this kind of challenge.
One to two times a year we like to hold a nutrition/workout challenge to provide you with a chance to really learn about yourself. This type of challenge is a opportunity to learn, meet and grow with the community of CrossFit 818. This is also an excellent opportunity to push yourself to a level you may have not had a chance to in a really long time. I would like to offer up some more advice on what you should expect and what my expectations are for each of you.
It is about Improving YOU.
As of today you have been operating at a certain level which has lead you to exactly your current state. This level provides you with your current fitness level, mindset you have, your expectation level and what you tolerate to happen to you in your life.
Are you satisfied??
Are truly happy with you waistline? Are you cool with your current level of FITness?? Are you happy with YOU???
If you are not (and I know you aren't because we all want to be better)? Then I ENCOURAGE you to challenge yourself.
When you participate in a challenge like this you get a chance to bring out the best in you. I feel that everyone at CrossFit 818 operates at a higher level with their health and FITness than other people. I remember growing up playing basketball my coach would always say, "You must raise your game to play to their level of competition." By participating in this challenge it will put you in the game with the top 60 plus competitors in our gym. If you are surrounding yourself with the top 60 most focused committed athletes in our gym you will begin to operate at a much higher level because everyone else is operating at a much higher level. It is infectious!
They say that there are only two ways to improve you are. The books you read and the people you associate with. The Posse is the group of challengers you will be participating with throughout the challenge. You will get to know the posse in great depth during the challenge while at the Monday night meetings and throughout the week on the Paleo posse forums and emails. You will learn about their goals, successes, setbacks, their great advice and ideas. They will in turn learn a lot about you. The magic of the Posse is that each one of you will bring something great about you to the Posse. Most people think that you are competing against everyone in the challenge. That type of thinking is for the small minded. That is the glass half full type of thinking.
I would say a great goal is this challenge is to do everything you can to help everyone else with their goals and bring as much as you can to the Posse and the challenge. Ever heard of the old saying, "The more you share, the more you get". It is true. When you adopt this way of thinking you are coming from a place of abundance. And only good things will begin to happen to you. When you begin to help others you begin to learn how to help yourself.
We all have the answer to our problems. We just allow our problems to stop us. When your problems have you convinced to give up or quit on something its time to give it up to someone that also needs help. When you begin to help others instead of focusing on your problems we will uncover the true answers inside of us by getting out of our own head (literally) and helping others in need. It is a very powerful and empowering process. You can't get this kind of learning on your own:-)
My Expecatation for YOU.
This challenge will provide you a platform to excel during the next 6 weeks. If I were to tell you to eat as close to Paleo as you can, I would be cheating you as a coach. The idea of a challenge is to CHALLENGE yourself. This is a temporary time period to give you a chance at long term success habits. It is a rare experience to have a large group of people totally focused, totally committed and total enthusiastic on a common goal. Use this time to up your knowledge, push yourself to another level, help others achieve their goals and focus in on something that will improve all areas of your life! Whether this is your first time through this challenge or your 3rd time. Take advantage of everything this great challenge has to offer between the meetings, the posse, the coaches, the accountability everything is set up for you to thrive. Those of you that are brand new to this challenge you have so much to gain by absorbing everything and following the plan. For you Posse vets this is your chance to build on everything you have learned in the past and really step up your game!
5 rounds for time:
9 Deadlifts (225/155)
250m Row Sprint
Rest 2 minutes
Post by CMO.