Are you allowing excuses to get in your way?

This week, Chad Vaughn of OlyAthlete shared his Monthly Motivational and I want to make sure you all read it. It will truly inspire you to step back and examine your thoughts and what you believe of your potential. I can't say it better, so link-through above and read for yourself. You'll be glad you did.

*

Excuses are weak thoughts

Excuses are opportunities lost

Excuses are road blocks to your goals

*

I challenge you to make excuses to REACH for your potential and ACHIEVE your goals!

*

I mean it…list them out and put them in comments! I dare you!

*

WOD:

Tuesday--

Press 1-1-1

------

3 sets of 5 min AMRAPS with 3 minutes rest between:

1-

5 HSPU

15 Wall Balls

2-

5 ring dip

15 KB swing

3-

5 ring push up

15 box jump

*

You don't need to be a superhero …

… to have Buns of Steel! You need to get your dead lift on! :)

Today we're going for our 1rm (one rep max) for the dead lift. In other words, a TON of weight will be lifted at CrossFit Georgetown today.

*

On the subject of 'buns', let me throw out a tip, something I've learned first hand and witnessed over and over. If you want to lift, firm and shape your butt, you need to move heavy weight in the form of squats, dead lifts, snatches and clean & jerks.

Let's face it, everyone has a butt. The question is, does your sit nice and firm at the base of your spine or does in a slide down like a black diamond run into your thighs? If you don't like what yours is doing, CHANGE IT! Choice is yours! :)

*

WOD:

Deadlift 1-1-1 (Find your 1rm)

-----

Mini-Mr. Joshua

5 rounds of:

200m

15 Sit-Ups

7 Deads (with 75% of your 1rm deadlift.)

*

A late welcome to Kurt

Just realized I never formally welcomed Kurt. He's been with us for awhile and was quickly known for always giving that extra effort. He participates in our Olympic lifting classes and he's competing in the CF Open as well. We're glad you're part of the family, Kurt.

*

Speaking of the open--the 3rd WOD should be announced this evening and should be our workout on Friday!!

*

WODS:

Monday--

Today's WOD:
Deadlift 5-3-1@75%-85%-95%
--------------------
75 squat
50 push up
20 pull up
50 squat
35 push up
15 pull up
25 squat
20 push up
10 pull up

Tuesday--

Today's WOD:
5 rounds of
5 Power Clean
10 TTB
100m sprint

CASH OUT: Upper Body Foam Rolling