Oct 15 2013 - MTM CrossFit

Oct 15 2013

Oct 15 2013

Consider this: Movement is the foundation of life. Do you really want to be just mediocre at moving through life or do you want to be exceptional, do you want to be able to do anything? I’ve had the opportunity to work with some pretty diverse groups in just the last week – from kids to adults to new CrossFitters trained at a gym I dropped into. Sometimes we take for granted the things that CrossFit allows us to just DO. We get caught up in the competition or the speed of our progress and we get discouraged. But, you shouldn’t be.

The longer we’re in CrossFit the more we take for granted the knowledge and ability CrossFit has given us. The next time you’re bummed about a WOD remember that there is an entire WORLD out there who can’t squat, can’t run, can’t do pull ups, and worst of all they don’t even know that they can’t because they don’t even try. They eat crap food and do worthless workouts and wonder why they’re unable to move through life with ease. You’re different – even if it’s hard for you and you scale everything thing at least you’ve found out what you’re capable of and you’re actively trying to get better. And so is everyone else at MTM, all of whom are eager to give you a helping hand, because that’s what we do. #community

(yes, I just hashtagged a blog post…ugh).

WOD
3 Rounds
100m Run
10 Burpees
10 Front Rack Lunge Steps (95/65)
– Rest 3 Min-

4 Rounds
100m Run
10 Burpees
10 Front Rack Lunge Steps (95/65)
– Rest 3 Min –

5 Rounds
100m Run
10 Burpees
10 Front Rack Lunge Steps (95/65)

Comp Work
As you may or may not remember we’re rolling right into a 3 week Hatch Cycle with our newly acquired Smolov strength. Squat days will be identical Tuesday and Friday. Use your projected new max for % work but be smart about it, no misses. By projected I mean that if your 1RM before smolov was 315 but you did the last week off of 335, use 335 for this. Also, scale the WOD down, it’s a lot of lunges.
Hatch Week 3

HBBS
1×8 70%
1×6 80%
1×4 85%
1×2 90%
1×2 95%

Front Squat
2×5 60%
2×5 70%

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