TUES 11.19.13 – Moving sideways?

Get out of your rut!

I wasn’t thrilled with my performance at the state powerlifting meet.
Yes, I won my weight class & set a new state record with my final squat.
But I was also frustrated with my performance because my numbers were flat or down- I squatted 292# (at 148# body weight) which was a PR for me at that weight class BUT six months ago I squatted 286# at a body weight of 142#… More than 2x my body weight.
I bench pressed 142#… Been stuck at that same weight for three meets now.
And I deadlifted 302#… 40# shy of my PR for that weight class.
No, it wasn’t my best meet. But this is the last time I’ll bitch about it.
Life is about making progress, constantly challenging yourself and striving for improvement.
When you’re moving sideways, recognize it, and find a way out of your rut.
When I missed my final deadlift attempt, I sat alone for about 30 minutes to reflect.
I was frustrated. Stagnant. In a rut.
How do I move on from this?
So I took last week off from training and met with my coach to dissect the meet & make a new plan of attack for the next meet. I’m adding another day of lifting and two days of yoga to my training. And I’m mixing up my training schedule for a change of scenery & to work with a new training partner.
Are you in a rut?
Don’t bitch about it. ACT. GO. DO.
Stop moving sideways and make forward progress.
Set new goals, start tracking your numbers to gauge your progress (if you don’t already… YOU SHOULD!), change up your training schedule, or just take some time off.
Or maybe you need to talk with your coach to reassess your game plan. Let us know how we can help.

imageCoach Cassie, Kira & Alyssa.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Jim
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Snatch: 3-2-1-3-2-1
B. Complete 4 rounds:
10 right arm KB/DB Snatch
10 left arm KB/DB Snatch
Max Rep Double Unders (1 attempt)
SCORE= total double unders (scale: singles)
Cash out*: 100 double unders or 200 singles
*only cash out if your total score is <100 double unders or <200 singles

And coming tomorrow…

A. Mobility or skill review
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″

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