So this max effort black box template we are following is working pretty well. A lot of you are getting PRs consistently and I am glad you are enjoying it. Let me take some time now to reflect on maxing out and failed attempts at a new max/PR. To start off, let's just state first and foremost that sometimes you will get a PR and sometimes you won't. And that, my dear friends, is OK! As a friend of mine likes to say, "Sometimes you slay the dragon, and sometimes the dragon slays you." Know that the day could have a huge impact on you and you may be stressed or tired and are not "feeling it" that day. Again, that is OK. Not everyday is going to be spot on and the pan will not always be hot. Don't get frustrated when you don't achieve a new PR, because you will get one eventually, it just is not there that particular day. Look at the total picture and see how far you have come with your lifts and be positive and know that you are not weaker or not improving, you just might not have it in the tank that day. That is OK. You will "slay the dragon" another day. However, when the pan is hot, get cookin' and achieve that PR!!
CrossFit Generation's 2 year anniversary party and Injured Marine Semper Fi "Fight Gone Bad" Fundraiser will be held on April 17th, 2010. The "Fight Gone Bad" workout will be from 8:30am-10:30am with heats of 15 athletes every 1/2 hour. Please see attached flyer for details. Heat registration can be found under the "events" section on the website. We do need volunteers, so you can register for that as well in the same section. There will be light food and beverages after all the workouts have been completed from 11:00am-12:00pm along with $1 raffles. We hope to see you on April 17th to help us celebrate. We thank you for your continued support, dedication, and patronage.
Jocelyn and I would like to invite you to put your CFG skills and fitness to the test at the National Mud Run Series Event in Philadelphia on Sunday, July 18th 2010. This is another great event we could do together as an affiliate. Click on the link to check it out. Jocelyn and I are registering this weekend. There is another mud run on June 18th as well to benefit MS in Newtown Square as well.
A complete healthy lifestyle is comprised of 3 aspects that create an indestructible pyramid. Exercise is one side, nutrition is the other, and then finally, drum roll, please.....SLEEP completes the shape! We sometimes overlook sleep as being an essential part of a healthy lifestyle and most people are not even coming close to getting enough. Of course, I seek the counsel of Mark Sisson to divulge deeper into the Definitive Guide to Sleep. Workout of the Day
Overhead Squat 5,3,3,3,1,1,1
4 x 250m Row Sprints at all out effort rest as needed between sets.
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