BETTER THAN YESTERDAY!
(http://www.againfaster.com/articles/better-than-yesterday.html)
Warm-up:
Same as always
Skill Development:
Straight-arm Plank Holds
3x max time
WOD:
'Tabata Things I Suck At'
Pick 4 things you HATE to do. Your 4 WORST exercises.
Do a Tabata cycle of each, resting 1 minute between each exercise.
(A Tabata cycle is 20 seconds of work, followed by 10 seconds of rest, repeated 8 times)
Post exercises and total reps for each to comments.
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Our Mantra
1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best I can.
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be WEAK.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
4. I fear no person, but I FEAR my workout. If I don't fear my workout, it isn't hard enough.
5. I may puke. I may cry. But I will never quit. EVER.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself out of the opportunity to become a better athlete and a person.
8. I understand the value of the push up, the pull up, the sit up, the squat and the deadlift. Just as there are a million ways to make chicken, so to are there a million ways to squat, sit up, pull up, push up and deadlift.
9. I will give everything I have and then find more within myself.
10. I don't complain. Complaining is for crybabies. There are 1500 babies born in Canada everyday. I will leave the crying to them and I will soldier on.
11. I will bite off challenges, spit out results AND BEG FOR MORE
3-2-1 GO!
2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be WEAK.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
4. I fear no person, but I FEAR my workout. If I don't fear my workout, it isn't hard enough.
5. I may puke. I may cry. But I will never quit. EVER.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself out of the opportunity to become a better athlete and a person.
8. I understand the value of the push up, the pull up, the sit up, the squat and the deadlift. Just as there are a million ways to make chicken, so to are there a million ways to squat, sit up, pull up, push up and deadlift.
9. I will give everything I have and then find more within myself.
10. I don't complain. Complaining is for crybabies. There are 1500 babies born in Canada everyday. I will leave the crying to them and I will soldier on.
11. I will bite off challenges, spit out results AND BEG FOR MORE
3-2-1 GO!
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February
(20)
Pull ups - 44
ReplyDeleteSupermans - 37
Dips - 55
Squats - 81
Knees to elbows 48
ReplyDelete7-6-7-6-5-5-6-6
push ups 68
14-9-8-9-7-8-7-6
chin ups 55
12-8-7-8-6-4-5-5
squats 119
15-15-15-16-15-15-14-14
kevin norton
ReplyDeletepush ups
17-13-12-8-6-6-5-3
sit ups
10-12-11-10-10-9-8-8
tuck jumps
21-15-14-10-8-5-5-3-2
squats
15-14-12-12-10-10-7-6
pull ups
ReplyDelete10-8-9-7-7-5-5-4
squats
14-14-15-12-13-11-10-11
burpees
6-5-6-5-4-4-5-5
tuck jumps
22-17-15-12-11-10-10-8
Burpees
ReplyDelete10-8-7-7-7-5-5-7
Pull ups
8-7-6-4-4-4-3-1
Squats
19-19-14-12-10-8-4-6
Situps
13-10-7-5-5-5-5-4
Pushups
ReplyDelete11-11-8-6-3
Pullups
9-8-5-5-3
Burpees
5-5-4-3-3-1
Squats
14-9-6-4