Happy Friday Team!
First, Kati and I met this past week, and one of the topics we discussed was how is everybody feeling?
So...we'd like to know! Are you feeling stronger, quicker and fitter? OR...are you feeling the opposite of those things? Either way, please make a post regarding how the workouts are going. I think everyone on the team would like to hear from each other on this....I know Kati and I would!
Second, next Friday there will be NO CrossFit workout for you. That's right! Day off, except for your normal week 6 workout. However, I do have a challenge for you. I would like you to read a book called One Word by Dan Britton, Jimmy Page and Jon Gordon. Before any of you say, "He wants us to read? An assignment!?"...if you haven't already said something in that context, please know that the book will take you an hour or less to read. It is short and to the point, but I think inspirational. You can download it on ibooks, google books, kindle or go old school (yes girls like Pancho!) and get a book to hold in your hand. You don't have to wait until Friday to read it. You can do it anytime over the next week. Please make a post by Friday or next weekend though regarding One Word. My hope is that you will find this book applicable for today, next school year and for life!
Now, onto today's CrossFit workout, which is WOD #3 in your summer workout packet. It's more of a quick hitter. It is a countdown WOD that is made up of burpees, push-ups and sit-ups. However, I'm going to change it to burpees, push-ups and double-unders! I know many of you want to get better at double unders...so here you go:
WOD #3 (substituting sit-ups for double-unders):
This is a countdown workout with reps of 10-9-8-7-6-5-4-3-2-1 with the exercises burpees, push-ups and double-unders.
Example: Your first round would be 10 repetitions of each of the exercises; burpees, then push-ups, then double-unders. You would continue doing the countdown with 9 reps of each exercise for your second round, then 8 reps of each exercise for your third round and so on until you've reached your last round of 1 rep for each exercise and ten rounds. I hope you get the idea. You should have completed 55 repetitions of each exercise once you are finished with the entire workout. Post your time to comments.
What a great day girls...sunny and warm here! I hope your neck of the woods, wherever you are, is much the same way, and that you have some plans to look forward to this weekend.
Win The Day!
Coach Pancho
Alright, I'll be the benchmark time for the day. My time was 9:42. Great quick hitter today! Have a great day and workout everybody!
ReplyDeleteHello everyone! My time today was 4:36. I do have to say that this WOD was harder than expected, it REALLY got my heart rate up. I think that the workouts are going great and I hope all of you feel the same way. I know that for us returners especially, I think we can see the progress made from what we accomplished in the spring which is very promising to see! Keep up the hard work everyone:)! I would also like to add that when I went to post this today I was looking through our past workouts and saw that my last week's WOD never got posted! IM SO SORRY! I didn't have very good internet connection because I was out of town when I posted my time so I have now posted it. Sorry that it is so late!
ReplyDeleteI did this one in 7:33. The double-unders really slowed me down. I'm sure I will get better with more practice, but holy cow those are hard!
ReplyDeleteThe thing I've noticed the most is my improvement in endurance. I feel like I am not getting as tired as quickly as in the beginning! I can't wait to actually meet and play with you all :)
Hey! Sorry it is so late in the day, I had a later work shift. Anyways, I agree with Maddye, this workout was way harder than I thought it was going to be. My time for this workout was 8:14! I (once again) struggled to do the double-unders, but I powered through.
ReplyDeleteMy progress this summer has been great! This week my 5 by 5 cleans were the same weight as my max in the spring! It is very exciting to see that much progress for me in the weight room, so thanks for putting together this fitness plan Pancho. I am not sure if I am getting faster, as it is hard to measure my speed when I workout alone.
And we are excited to play with you too Karina!
Hello! My time for this week was 7:27, this was my first time getting to test out the double-unders and they are a lot harder than you would think! But I can't wait to improve and get faster with them! The workouts are going great, I'm loving getting the opportunity to switch up what I've been doing the past four years! I can really feel the difference and improvement through each week! Hope everyone has a fantastic weekend! :)
ReplyDeleteHi coaches and teammates! Sorry my days have been so busy lately and I have not been able to post a time. Working at a catering business makes my hours crazy sometimes! But anyway, happy Saturday :) My time for this week was 8:03.
ReplyDeleteI have been feeling pretty good. My shoulders hurt randomly like they did during spring lifting but I just lighten the weight and do more reps and try to stretch more. Other than that, I've been feeling strong and definitely like I worked hard every time I walk out of the gym :) AND WAY TO GO IZ!! Thats so awesome that your cleans are that much better!
So sorry! I haven't had the best connection while we are traveling so I am late on this post so I apologize . I feel like with the workouts I am becoming stronger and improving. The crossfit workouts have been challenging, but helpful. I am actually in Europe so finding time and space to do this is the reason I am late. I do feel stressed out that I am not able to completely all of the workouts right now while traveling though. I did sit ups because I did not have jump ropes and my time was 8:57 but is different because I wasn't able to do double unders. I have enjoyed the comments and reading what you guys have to say, it's awesome! I hope everyone has a great day! :)
ReplyDeleteHi all!! I realized this didn't post again... sorry! My time for this workout was 4:93! The double unders are good for me, but the burpees do me in! I think this workout plan is great because the workouts seem to be different any time so it always seems to be a great workout and never boring! I can definitely tell I've improved, especially with my endurance!. I can't wait to get back and work out with all of you :)
ReplyDeleteHello everyone! This week I got 7:04 on WOD #3. I feel like I am getting a little stronger, but it has been a challenge to do the workouts at my local gym because there aren't many good places to do the big power lifts. I really miss the workout facilities at Whitworth!
ReplyDeleteHi everyone! I know this is nearly a week late, but I've been so busy with everything that I just haven't found the time to post. Things are starting to slow down, so I should be able to get in a rhythm of posting on time. My time for WOD3 was 6:38. I LOVE burpees and push-ups (I did 3,871 push-ups in the month of May for a competition at kickboxing(: ), but the double unders definitely slowed me down a bit. The workouts are going great - I'm sore in much different places than I'm used to and I love it! I've been doing kickboxing for about a year 2-4 times a week as my workout so it's fun to get in the gym for a different type of workout! One of the personal trainers at the gym I go to came up to me after my workout and said, "You're a rockstar! I like the way you workout, that's not any girly stuff you're doing!" That was definitely some motivation to push on through and keep giving it my all for the next 6 weeks to be at my best when the season starts! Looking forward to seeing you all soon. Thanks Coach Pancho for designing such an awesome workout plan!
ReplyDeleteHello! I was out of town and didn't get the chance to post. Looks like a lot of us were late on this one; but, even if we don't all post on time, it is SO reassuring to know that all of my teammates are still doing the workouts and working hard :) My time for this one was 6:41.
ReplyDeleteI enjoy this workout plan and have really started to notice changes in the past 2 weeks in my core strength and endurance during running.
I wasn't exactly sure where to post this week regarding the One Word book... so I am just going to attach it to this!
ReplyDeleteI would like to start off with stating that I really enjoyed this little book. And you are right Pancho, it took under an hour to read! However, it has taken me a while to figure out which word I would like to choose for myself. After a lot of thinking and some praying, I am going to commit to the word GIVE. I keep coming back to this one during my brainstorming, so it must be calling my name. In every area of my life, I think this word will help me to grow and gain consolation this next year. So there it is peeps! I broke the ice! My word is GIVE :)
I decided to comment on here about the book as well :)
ReplyDeleteI really enjoyed this book, I thought it was short and to the point while still teaching a great lesson. One of my favorite quotes from the book was,
"What you do today determines who you become tomorrow. And what you do each year determines the legacy you leave." I also liked the part of the book where it tells you to "not check the box" and rather experience the journey in life. After thinking for a while about which word was the word for me, the word that came to me was MENTALITY. This is the word I choose because I think that with a positive mentality and the right mindset you can accomplish anything. I plan to apply the word MENTALITY to all 6 of the categories of my life this next year and to live by my word. So here it goes :)
About half way through reading the book, I decided that my word is going to be RISE. I had a couple in mind while I was reading, but rise was kind of spontaneous so it was meant to be I guess :) I can apply this word to all aspects of my life - my volleyball mindset, schoolwork, and social interactions. My word really hits home in rising above doubts people may have about me to prove them wrong and exceed expectations. One of my favorite quotes is, "When you challenge other people's ideas of who or how you should be, they may try to diminish and disgrace you. It can happen in small ways in hidden places, or in big ways on a world stage. You can spend a lifetime resenting the tests, angry about the slights and the injustices. Or, you can rise above it." Super excited to start living by this word!!
ReplyDeleteFrom my experience, I felt SO good about last season and where I was physically. Obviously, coming back from Africa, I still have a ways to go; however, I have heard some good feedback from people in the gym about my improvements. Still learning to stay patient with myself and thanks for your understandings. Keep it up!
ReplyDeleteAs for WOD, I modified this one because I couldn't remember what it was so instead of the double unders I did a balance, quick lunge with weights on each leg for time. My time was 14:15. Regardless, I need to be faster ;). Curious to know how fast I would be with double unders. Keep it up guys!
I loved this book and found it so inspirational from the beginning! I tried to post my comment earlier but it didn't work so hopefully it does this time! So I have thought of a few words but I don't have the One Word yet because I want it to be deeper and more meaningful and applicable to all areas of my life compared to the ones that I hVe brainstormed so far. I want it to be a God word not just a good word, just like they say in the book. I want to commit some more time praying about this because my first reaction wAs to pick from a pool of words that came to mind while answering my prep questions. They were relatable words but I want and need my one word to encompass the "why" factor of the looking in and not just the "what" factor. So that being said I will post when I have my word! Love you all and love all your words so far!
ReplyDeleteHello all! this book was so inspiring to me! First hand, I can say that this truly works. Freshman year my favorite word was JOY, so I wrote it on my hand everyday and it truly changed me personally and the way I viewed life and other people. Sophomore year I started off not doing that and I could tell something was different and missing in my life. So, I started a devotional every morning and wrote a word on my hand that reminded me of the devotional for that day. It was a drastic change in my life with a focus that made me more intentional of what I would do or how I would act and think throughout the day. I am stuck between a few words and am going to think on it for a little bit so I know for sure it is the word that is meant for me! I'll share once I decided :) I'm so excited for us to all be together so very soon :)
ReplyDeleteHello Stretch Team! I thought I was going to have to take more time to think about my word, but it turns out that God made it easy on me and showed me my word - LIGHT. I was actually doing an art project on Saturday, and for the project I was cutting out words from a newspaper. Little did I know that when I cut out the word "light", it be my word. Light is my word because it will help guide me to see the light in every situation, follow the light of the Lord, and be a light for those around me!
ReplyDeleteLove everyone's words so far! We can do cool things will our words throughout the season....I can't wait! :)
Hey guys! I absolutely loved reading One Word. I've never really taken control of my life and decided to improve myself, so I'm really excited to see where my Word will take me. However, it hasn't come to me yet and I really want mine to be a God word. I'll check back here as soon as I am enlightened, and I will be praying for those of you who still need your Word as well!
ReplyDelete