4/15 Fitness Friday

Sarah K. showing terrific back squat form. 
Today we welcome guest WOD Blogger - Coach James
Crossfit challenges our mind, our spirit, our emotional fortitude and finds the proverbial chink in our physical armor. Fitness is not just an application of our bodies, which is how the majority of us have approached training. “Train the body harder and I will get the results I want”.
This is one of the first great challenges to overcome in our thinking and approach to fitness. We believe, falsely, that we can out think our prior injuries, hurts and fears. When we are up against it, in any of the 4 above areas, we can either persist and work through the challenges (wisely) or we can choose to give up. It is a choice! Part of becoming more fit, not just with our bodies, is to choose a different path. Showing up is Victory.
Todays workout, the Newport Beach or San Francisco Crippler is a perfect opportunity to show up and apply all of who you are now, and more importantly who you want to become. We call this a Positive Mental Mindset. We hope you tap into it today for your workout. 
Why these moments together?  Application of Power and Speed is the method for how we define fitness in Crossfit. Today is the perfect example of these two themes. First, we test and challenge our muscle endurance with the back squat. Then we challenge the body to flush the lactic acid and transition to test our aerobic capacity once fatigued. There is a speed and power component to both movements, too. If you typically see a heavy bar movement or running/rowing and dread either one (or both), time to don your positive mental mind cap and just show up and move.
Today's Workout 
Gymnastics Pressing Progressions: 3-5 rounds not for time 

Level I
5 downward dog handstand pushups (HSPU)

​10 second ring support hold

5 pistols each leg with a box

Level II
​3 strict partial range of motion (ROM) HSPU
​
10 second dip support hold 

5 pistols each leg with bands

Level III
​3 strict full ROM HSPU

​
3 strict ring dips


5 pistols each leg

Level IV
5 Kipping HSPU


​
5 kipping ring dips
​
5 weighted pistols each leg

then, ​choose a crippler

San Francisco Crippler
for time
30 Back Squats @ Body Weight
1000m row 

Newport Beach Crippler
for time 
30 Back Squats @ Body Weight
1 mile run
​Compare to July 6, 2015