Freitag, 17.05.2019

#Daily Mindset
“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford

We will all face times where it feels like everything is going wrong.
As if the world is coming after us.
In those times, we can go one of two ways. We can either allow the emotions to arise – frustration, panic, bitterness – or, we can remind ourselves of something.

Warm up
400 m easy jog + Line Drills

60 seconds
Easy Bike
Straight Leg Swings (left side)*

60 seconds
Easy Bike
Straight Leg Swings (right side)*

60 seconds
Down Dog
Sit ups

*Holding onto a post for support, swing straight leg back and forth. Only go as high as you can maintain a neutral position.

„Train Stone“
8 Rounds:
40 Seconds Atlas Stone to Shoulder (50/30kg)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest
*Score is lowest rep total of the 8 rounds

*Pick an RPM or a Wattage goal that you feel like you could hold for 5 minutes straight
*Make this your target every time you get on the bike

*Find a robotic rhythm on the Atlas Stone
*Not about speed, rather moving steadily for the whole 40 seconds

Kettlebell Course

Skill Emom
One Arm Swing – One arm High Pull – One arm Clean – Dip Pause + Jerk

1/2 Long Cycle
As many reps Kettlebell Clean and Jerk (5 min)

5 Rounds for Time
10 Front Racked Lunges
10 Front Racked Squats
10 Shoulder to Overhead
60 sec Plank hold

Euer Fitnessstudio für CrossFit/Fitness/Ernährung und Gewichtheben
in der Region Ortenberg – Offenburg – Ortenau – Kinzigtal – Umgebung