05.30.13 Be a great training partner!

Are you a good training partner?

Have you ever thought about what kind of energy you bring to your CrossFit class? Are you friendly & positive or grumpy & negative? Have you ever considered that the attitude you bring to class could bring your classmates down?
I never thought about it myself until I read an article in the Performance Menu a little over a year ago. I was training for the CrossFit Games competition season with a group of eight other girls at CFNA, and we found ourselves over-trained and grumpy. Our lives had been turned upside down by the training volume of preparing for competition, and some of us wondered if it was worth the sacrifice. We found ourselves commiserating and complaining about our coach, our achy muscles, our non-existent social lives, etc.
The article I read encouraged athletes to consider what kind of energy you bring to a training session. It inspired me to turn my attitude around rather than contribute to the dark cloud of perma-PMS which had recently settled over our women’s team training sessions.
I write about this now because I’m constantly impressed with the cheerful, hard-working crew we typically have at CFM. Many days, I find myself stressed out while doing office work, only to be reinvigorated when your smiling faces walk into the box.
But on a few rare occasions, I hear some CLASS GRUMPS bringing the energy down.
PLEASE! Come to the box to blow off steam. This is great stress relief!
BUT PLEASE! Do your best to leave those outside problems at the door. Channel all the positive energy you’ve got into making this the best hour of your day. Work hard, and pat yourself on the back for getting to the gym at all today. Be a great training partner. Respect your classmates’ right to learn and work in a positive environment. Don’t bring the CFMojo down!

Bring-A-Friend Days are this Thurs, Fri & Sat. PLEASE RSVP!

Invite your peeps to the box this Thursday through Saturday (5/30, 5/31 & 6/1) for a workout in any class! Bring a friend to any class… just have them email us in advance to RSVP.
Dan takes on Drunk Murph on Monday.

Yoga is today at 12n.

Rowing is tonight at 7p.

Here’s the workout
A. 5 x 750m at 2k split minus 6 seconds, rest 1:45 between piece,
then,
B. 5 x 100m at 2k split minus 10 seconds, rest 1:00 between each piece

Workout of the Day (WOD)

A. Deadlift: 5-5-5+. Three sets, ending with a burnout set. Use same weight all three sets. Adjust weight from 05.21 workout.
B. Ace of Baseline: DOUBLE BASELINE for time* –
500m row*
40 squats
30 situps
20 push ups
10 pull ups
REST 5 MINUTES
500m row*
40 squats
30 situps
20 push ups
10 pull ups

*Depending on rowing & regular class sizes tomorrow at 7pm, THE REGULAR 7PM CLASS WILL HAVE AN OPTION TO RUN OR ROW FOR PART B.

And coming tomorrow… BRING-A-FRIEND THURSDAY!

A. Back squat: 5-5-5+
As many rounds & reps as possible in 10 minutes of:
10 partner wall balls*
10 burpee leap frogs

*Ball doesn’t touch the ground on partner wall balls… one partner squats & throws it to target between two partners, other partner catches, squats and throws back up to target between partners, original partner catches and squats… etc

Guests are welcome to join us on Thursday, Friday & Saturday this week, if they reserve a spot in class by emailing us. Our CFM community looks forward to seeing you!

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