Labor Day Schedule and “Your Focus”

**ATTENTION**  Real quick, we’ve had some complaints from the janitorial staff that you guys and gals are wrecking the bathrooms!  Please make sure we are all working hard to keep them as neat/clean as possible…we understand what you’re working with in there

Next Monday (9/3/12) is Labor Day!  Here is the Holiday schedule:

• 8:30am Prep Course
• 10am CrossFit
• 4pm Power Hour and CrossFit
• 5pm CrossFit
• 6pm Prep Course

Your Focus

We want you to think hard about this question:

“Do you walk in here to get better or to get tired?”

It may seem like a silly question.  Who just wants to get tired?  Well, apparently, there are some people who want to come in and “go through the motions” in the warm-up and skill review, and then blast through the workout as fast and as hard as they can.  They are focused on working hard, rather than working right.

Where are you placing your focus for the 60 minutes you are here?  Here are my suggestions:

• Working right in the warm-up, mentally and physically to prepare yourself
• On your body positions, postures, and muscular tension
• On accomplishing exactly what your Coach is asking of you
• On doing things better, not faster…constantly re-evaluating your form/technique to make it more efficient/safer

And where it shouldn’t be:

• Checking your phone
• Work later that night
• The “outside world”

Now I realize everyone has a life outside of the gym, but for 60 minutes a day (minimum), while you are here….you need to be dedicated to improving yourself both physically and mentally.  When you walk out the doors at CFME, ask yourself:

“Did I get better or did I just get tired?”

And, as always, if you feel we aren’t helping you to get better…Lindsay and I want to know.

8/30/2012 CF WOD:
3-6-9:
burpee
snatch (135/95)
*rest 60 seconds*
3-6-9:
burpee box jump
snatch
*rest 60 seconds*
3-6-9:
burpee pull-up
snatch

8/30/2012 Power Hour Movements:
good morning
db snatch
evil wheel rollouts