master’s triple take

Gratitude

by Coach Amy
This time of year it’s easy to remember to be thankful. That’s what Thanksgiving is all about right? One night where we sit around and stuff ourselves silly and maybe mention what we’re thankful for before we dig in.
But what about daily gratitude?
Do you remember to feel grateful for the mundane things, like grocery shopping?
Because thank goodness you have access to an organized store that has fresh, healthy food, and a lot of it.
And the money to pay for all that good food.
And the working car (or legs!) that got you there on a safe street.
And a warm, cozy home where you can store your food and keep it fresh for days.
And the physical ability to walk to your car, the mental capacity to get you to and through the store, the strength to pick up all of those grocery bags (thanks CFM!).
The list can go on and on.
So before you start to complain about the traffic, or the idiot that cut you off, or the lady standing in front of you paying with a check…take a deep breath and smile.
Because you’re alive.
And while even that is beyond our control, we can be thankful for every day we have here.
Starting now.
A good way to start your daily gratitude?
Start a list. Add three things every day that you’re grateful for. They can be little things that made you smile throughout the day, they can be big things that you don’t want to take for granted.
Heck, you don’t even need to write them down. Think of something before you get out of bed in the morning. Be grateful for the simple fact that your eyes opened again. And remember to give your loved ones a hug/call/high five when you think of them. Tell that person you’re sorry. Release the grudge from ten years ago.
Don’t assume there’s a later, or tomorrow, or next week.
Live now. And be grateful for today.
Noon class Jackie

Today’s schedule

6a: All Levels CrossFit- Tirzah
7a: All Levels CrossFit- Tirzah
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul

Workout of the Day (WOD)

A. Mobility or skill review (thrusters, power cleans, jerks)
B. “Master’s Triple Take”
As many rounds as possible in 3 minutes:
10 Thrusters, 95/65
10 Pull ups
rest :30
As many rounds as possible in 3 minutes:
10 Power Cleans, 95/65
10 Burpees
rest :30
As many rounds as possible in 3 minutes:
10 Jerks, 95/65
10 Box Jumps, 20″

And coming tomorrow…

A. 10 minutes rope climb skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold