Call: Ben: 626 224-8717 or Marc: 626 733-2799

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“Intensity is the price of excellence” – Warren Buffet

Be the hardest worker in the room.

Nothing amazing was ever created with mediocre effort. What we see from the greats on TV can be misleading. Their work seems so effortless, so, natural. There is so much beyond that surface.

And it’s simple, old-fashioned, hard work.

What Warren Buffet is offering to us is a reminder that there is no substitute for an unrelenting focus of effort. He chose the word “price” for a specific reason. Because there is sacrifice. In anything great in life, there is sacrifice. The question is, how much are we willing to sacrifice. How hard as we willing to work. How great is our intensity going to be?

If we truly want to be excellent, to be great, we need to cultivate that intensity. To harness, and run away with it. To value it as the most important aspect towards reaching our dreams.

This intensity, this energy and effort, will bring us a magnification level far beyond any amount of “natural” talent or circumstances will ever bring. We just need to bring it.

Warm-up

2:00 Bike or Row

5 Wall Squats

1:00 Bike or Row

5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses (empty BB)

2 Sets:

:30s Wrist Stretches

:30 Front Rack Stretch (each side)

3 Sets with an empty barbell or a very light load:

3 Strict Presses

3 Pausing Push Presses (pause in dip position)

3 Push Jerks

Complete Push Press, then:

Specific Primer for “Clothesline”:

2 Push Presses

2 Toes to Bar

2 Box Jump Overs

4 Push Presses

4 Toes to Bar

4 Box Jump Overs

Weightlifting

Push Press (1×10)

Take 10 minutes to progress to a heavy 10-rep. Should be around 65 – 75% of 1RM Push Press.

Metcon

CLOTHESLINE (AMRAP – Reps)

Ascending Ladder for 12:00:

2 Push Presses

2 Knees to Chest/Toes to Bar

2 Box Jump Overs (24″/20″)

4 Push Presses

4 Knees to Chest/Toes to Bar

4 Box Jump Overs (24″/20″)

6 Push Presses

6 Knees to Chest/Toes to Bar

6 Box Jump Overs (24″/20″)

RX: 95/65, Knees to Chest RX+:115/80, Toes to Bar

Mobility

Banded Overhead, Ankle Wall Stretch

BONUS BURN

Metcon (Calories)

ASSAULT BIKE

4 rounds:

2:00 moderate pace

:30 easy pace

:30 rest

:30 fast pace

:30 easy pace

:30 sec rest

Record total calories

Leave a Reply

*

captcha

Please enter the CAPTCHA text