CrossFit Lackland – CROSSFIT
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Trying to be perfect left me frustrated and defeated, I was imperfect, broken, and fallible. Perfection was unattainable in my life, but I could continuously pursue Excellence in everything that I do.
As I defined myself and refined my mindset, I realized that development and growth for every human being starts in a state of imperfection. It’s just true, our body, our minds, the systems and structure we live in, none of it is perfect or ever will be perfect as long as humans are involved.
The proper perspective for growth for me is to retain what works well, build on it, improve it, and correct the mistakes. I can and should always be moving toward Excellence. For me, the pursuit of Excellence understands that making improvements will require me to take purposeful risks; taking risks means making mistakes. If I’m not making mistakes, I’m not learning; I’m not aiming high enough or pushing hard enough. My pursuit of Excellence requires me to fix those mistakes and not to make them again.
I understand that I am imperfect, but I make no excuses. Minute by minute, day to day, I’m working to improve to develop Excellence in my life. That’s the way it works for me. My life is a constant journey get better by daily re aiming at the value of Excellence, and that journey won’t end until I’m dead.
KEEP COMING FORWARD!!
Mayhem Mindset Coach
Visit mayhemmindset.com for more resources.
1:30 Row or AAB
50′ Lateral Side Step (Each Way)
50′ Monster Walk (Forward/Backward)
15 Goblet Squats
20 Deadbugs (https://www.youtube.com/watch?v=kwWZBbkXtg4)
*10 min max
Warm up to Squat Clean working weight (10 min max)
3 Sets for Time of:
12 Toes-to-bar (L4/3/2), Knee-Ups (L1), AbMat Sit-Ups (4 Squat Clean, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (-rest 5:00 b/t ea sets-
*8 min time cap per set (1 set = 4 rounds)
For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence. Clean should not be over 70% 1RM
Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 sets.
Goal is trying to stay around 1:20-1:40 per round.