Patriot – Thursday 140904

Join us for Crossfit Kids in September!

Don’t miss the chance for your child to have fun with fitness!
Classes are happening on Sun. 9/7 and 9/21 from 12-12:30pm at Patriot CrossFit.

Check out www.pcfkids.com for more information.
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Today I want to talk a little about getting back on track after a vacation, as many of you guys are coming back after spending some time away with your families and enjoying the summer. This also applies to a hiatus after an injury, or when life just gets in the way. I know how frustrating it can be to come back in and expect to pick up right where you left off….only to find that is harder than you anticipated.

The first thing I’d recommend is not to feel bad about scaling for a week or two. Sure, you may have been used to doing all RX’d workouts, all the way — but chances are you’ve been eating, indulging in some more adult beverages than normal, and possibly sleeping on a different schedule, and that may cause you some pain when you come back to the gym. Take it one day at a time and do what you can, even if that means easing yourself back in. This will go a long way towards not wrecking you with one single workout, and instead allowing you to keep coming back for more.

Which brings me to my second point: consistency. The sooner you can get back on a regular schedule, the better. Try to come 3-5 days a week and get yourself settled back into a groove. The more consistently you come, the more quickly you’ll get back to where you need to be.

Finally, cut yourself a break. Sometimes bad things happen, and you just get a little off track (as I am well aware at the moment). Don’t beat yourself up because you’re a little off – just try to as best you can to follow point #2, and you’ll get back to full speed in no time. ~Erika PCF

RX’d

Level II

Level I

7 Rounds of the Complex
Halting Snatch Deadlift
Hang Squat Snatch
Squat Snatch

5 Rounds
5 Deadlift (275/185)
10 Burpees
No Rest
30 Burpee Over The Box Jumps (24/20)

7 Rounds of the Complex
Halting Snatch Deadlift
Hang Squat Snatch
Squat Snatch

5 Rounds
5 Deadlift (185/125)
10 Burpees
No Rest
30 Burpee Over The Box Jumps (24/20)

7 Rounds of the Complex
Halting Snatch Deadlift
Hang Squat Snatch
Squat Snatch

5 Rounds
5 Deadlift (135/95)
10 Burpees
No Rest
30 Burpee Over The Box Jumps (20/16)

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