FIFTY SEVENTH BRO SESSION

• Ruck Run 3 Miles (40/20)
• Row 5K
• Ruck Run 3 miles (40/20)
• 200x Burpees

WOD DETAILS: THIS WOD CAN BE DONE AT ANY CLASS TIME OVER THE WEEKEND. YOU CAN BRING YOUR OWN BACKPACK OR WEAR A WEIGHTED VEST FOR THE RUCK PORTION.

ASSURING SUCCESS IN CROSSFIT

Success in CrossFit is analogous to success in life. If you want to get better at either one you have to strive each day to improve, push yourself and make positive changes. Becoming stagnant or complacent is a sure fire recipe for failure. However, it is equally important to reflect on where you have been, what you have accomplished and where you want to go. Here are a few things that will help you make each day your very best.

1.) Keep a log. In CrossFit we always suggest that you keep accurate records. Record your times, loads, recovery activities, and general observations. This will quantify what you are doing and constantly provide real time feedback on your results and progress. This also applies to life. Keep a journal to record your personal and professional goals. Establish key benchmarks with dead lines and record regularly what progress you are making toward these goals. Think of CrossFit and life like you would a small business. Develop your business plan and then hold yourself accountable for your progress.

2.) Active recovery is essential. Take fish oil, sleep 7-8 hours in a given 24 hours, drink at least a half an ounce of water per pound of body weight, do basic joint mobility exercises and be mindful. Mindfulness is much like meditation. Close out the noise and let your mind rest. Give your body the things it needs to grow, repair, change and improve. Doing these things will help your personal and professional life. Keep your body healthy and your life will follow.

3.) Learn constantly. Always read and watch any and all videos that you can get your hands on. Make sure, of course, they come from reputable sources. Just because something appears on the internet does not mean it is legitimate. Also, visit your local book store or download a few books on your iPad or Kindle. There are some phenomenal self- help books and resources out there for professional development and personal well being.

4.) Seek out informed professionals. Someone always knows more than you, and there is no such thing as an expert. If anyone ever claims to be one then they have just suggested that they are not open to learning themselves. Move on to the next informed resource and always double check the facts. Hire a trainer for some additional one-on-one instruction with your exercise. A life coach or business coach can also be an invaluable tool, but always try and get a referral as the better coaches often only work through referrals. This will help you avoid the scammers.

5.) Put 10 minutes in each and every day. Put 10 minutes into improving your fitness, put 10 minutes into improving your mobility and put 10 minutes into being a better you. Thirty minutes a day is all it takes, but consistency is the key. Try it for one week and you will definitely see the improvement. If you say you do not have 30 minutes per day, then you are either over-scheduled or just making excuses. Manage your time better.

6.) Set the benchmark as high as you can. Measure your progress against the best in the field. Your potential is likely higher than you give yourself credit for. If you set the benchmark too low you will find a great deal of success but you will never have to challenge yourself. Likewise if you set the benchmark much higher you might not always be successful but you will always be working much harder than the average person.

7.) Do not shy away from adversity. The greatest test you can put yourself through is facing your fears. This is where people really learn the most about themselves. Whether it is a workout that scares you or finding the courage to switch careers, you will come out the other side a better and likely more mature person.

8.) Own your weaknesses. Humility is a greater character trait than is pride. Face your limitations head on and turn your weaknesses into strengths. This in turn will make everything stronger.

9.) Publicize what you are doing and what your goals are. If others know what you are up to they will not only provide another layer of accountability but they will also show support and provide additional strength for your success.

10.) 3-2-1 Get After It!!

FIFTY SIXTH BRO SESSION

For time: 

• 12 Squat Clean 185/135 
• 9 Thrusters 185/135 
• 6 Clean & Jerks 185/135

7 Rounds for time of: 

• 250m Row 
• 5 Handstand Push-ups, strict

3 Rounds for time of:

• 400m run 
• 8 Deadlifts 275/185 
• 12 Bar Facing Burpees

*Rest 5 minutes between workouts


WOD DATE AND TIME: SUNDAY 5/1 @ 1PM

FIFTY FIFTH BRO SESSION

Partner WOD:

• Partner #1: Run 200m
• Partner #2: Row as many calories as possible 
• Continue repeating until 500 calories have been rowed

*If you do not have a partner row as many calories per minute as possible until 250 calories have been rowed.

WOD DATE AND TIME: TO BE COMPLETED ON YOUR OWN DURING CLASSES OVER THE WEEKEND

FIFTY FOURTH BRO SESSION ANNOUNCEMENT

As a 2 person team complete the following:

• Run 1 mile

• 50x Dead Lift (225/155)

• 100x Box Jump (24/20)

• 50X Power Clean (155/105)

• 100X Slam Ball (30/20)

• 50x Overhead Squat (115 / 75)

• 100x Burpees

• 50x Sand Bag Get Ups (60#/40#)

• Run 1 mile

*This is a partner workout. The mile is run as a team and then the reps are divided up however you choose. If you do not have a partner you can do half the reps or push through all the reps on your own.

WOD DATE AND TIME: SUNDAY APRIL 17th @ 12 NOON

FIFTY THIRD BRO SESSION ANNOUNCEMENT

C2B Fran

• 21-15-9
• Thrusters (95#/65#)
• C2B Pull-ups (do them jumping or banded if need be)

Immediately into... 

• 1 Mile Run TT (record time)

Immediately into...

• 5 Rounds
• 5 Deadlifts (275#/185#)
• 10 Burpees

Immediately into...

• 30 Squat Clean and Jerks (155#/105#) 

WOD DATE AND TIME: THIS WEEK'S BRO SESSION CAN BE DONE AT ANY CLASS TIME ON SUNDAY MORNING.

FIFTY SECOND BRO SESSION ANNOUNCEMENT

For the next 5 weeks the CrossFit Open Workouts will function as the de facto Bro Session WOD. You are by no means obligated to sign up for the Open but feel free to do so and see how far you can push and how much fun you can have. In the meantime you will be able to attempt these workouts with the rest of the gang on Saturday 2/27 at 12:30pm and Sunday 2/28 at 11:30am. Due to the space requirements for this first workout it will not be an option to do this during regular class times.

Workout 16.1

AMRAP20

• 25 feet overhead walking lunge (95#/65#)
• 8 Bar Facing Burpees
• 25 feet overhead walking lunge
• 8 Chest-to-Bar Pull-ups