CFL #682

CrossFit Lackland – CROSSFIT

Mindset Monday:
Consider yourself challenged when @chasingmichaelmills asks, “what paralyzes you!?”
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I recently had a powerful conversation with @chasingmichaelmills at a Rich Froning’s #trainwithrich weekend at Crossfit Mayhem in Cookeville, TN. Mill’s is a pioneer for adaptive crossfitters and his resume of athletic accomplishments is long and well documented. However, our conversation wasn’t about winning, success, or personal records. It was about getting your mind right in the big transitions of life and how to find more meaning and purpose in life. .
We talked about how to create a mindset that would enable us to better respond to adversity and how to become more reliable for the people we love and for those who are counting on us to lead. Mills said, “we all have a unique story and no one is immune to the kind of adversity that can debilitate us. The first question that really matters is, what are you doing to prepare to respond to adversity?”
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So, I’m asking you…what are you doing right now to intentionally become better prepared for the adversity you will face?

Strength and Honor

Jim

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Warm-up

12 min AMRAP of:

15/12 Cal Row

10 RDL’s (R/L)

5 Inch Worm

50 Single Unders

Legendary Abs (L5) (No Measure)

25 Hanging Knee-Ups

10 Sec Rest

20 Hanging Knee-Ups

20 Lying Leg Thrusts (1 Sec Pause at the top)

10 Sec Rest

15 Lying Leg Thrusts (1 Sec Pause at the top)

35 Ab Crunches (Slow)

15 1/4 Sit-Ups (Fast)

Olympic Lifting

Squat Snatch (20 min to Work up to heavy single)

Squat Snatch (3×3 drop sets @80% of the single you hit)

Snatch Pull (3×3 working sets, heavy. Across)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

5 D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3/2), 60/30 lbs (L1/10 Push Up (Regular)

15 Air Squat

30 Double Under (L4/3/2), 30 attempts (L1), 60 singles (

Additional Work (On Your Own After Class)

Metcon (Time)

Row for Time:

4x1000m moderate w/ 1:00 rest

8x250m mod/fast w/ :30 rest

2x500m fast w/1:00 rest

*rest 3:00 b/t sets

Metcon (Time)

4 RFT of:

15 D-Ball Clean, 150/100 lbs (L4), 100/60 lbs (L3/2), 60/30 lbs (L1/30 Push Up (Regular)

60 Air Squat

90 Double Under (L4/3), 60 reps (L2), 60 attempts (L1), 90 singles (Rest :90 b/t rounds

Target Time each round: 6:00

Time Cap each round: 8:30

Metcon (No Measure)

Accessory

4 sets

10/10 weighted shrimp squat

12/12 single leg deadlift

15 Glute ham raise

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