Thought of the Week – New Year’s Resolution
Here it is: week 52. Now is the time to reflect on an amazing 2015 and begin to look forward to a fruitful new year. For a lot of you 2015 has been the start of your fitness journey and for most of the rest of you it has been the beginning of your CrossFit journey. We’ve seen some incredible progress and heard some inspirational stories. Make sure you take the time to look back on where you were at the beginning of 2015 and where you are now. Congratulate yourself on a year of hard work and be thankful that you have the opportunity to create a healthy life for yourself.
Looking forward to 2016, it’s time to think about what you can do better. Keep it simple. Come up with one New Year’s Resolution that will have the greatest impact on your fitness, health and wellbeing. Just one! Make it a process- or habit-based goal, not an outcome-based goal. And, most importantly, start today. If it’s really that important, why wait until the 1st of January. The new year starts now!
2016 is going to be an exciting year for CrossFit City Road and we have lots of stuff to look forward to. On Monday the 4th of January we will be starting a new programming cycle: The Open Prep Cycle. Everything will be geared towards getting you guys ready for the CrossFit Games Open which will kick off at the end of February. With the introduction of the Scaled division last year, we expect all of you to sign up and get involved. And for those of you who competed last year, it may be time to step up and take on the Rx’d division!
Beyond that, we’ll be opening our second location within Gymbox Victoria in February. This means linked memberships for you guys and, in the not too distant future, inter club competitions and events! The Lifting League will be coming up again soon and our goal for 2016 is to build an all-female Weightlifting team.
All in all, it’s going to be a great year!
Monday 28th December
Tuesday 29th December
5 rounds for time –
25 Thrusters 20/15
15 Toes to Bar
Wednesday 30th December
(a) Barbell Cycling – Squat Snatch
(b) Rotating EMOM (5 rounds)
1 – 1-5 Muscle Ups / 5-10 C2B Pull Ups / 5-15 Pull Ups / 5-10 Ring Rows
2 – 15 Box Jumps
3 – 5-10 Handstand Push Ups
4 – 30 Double Unders
Thursday 31st December
Partner Workout (partition work evenly)
For time –
Karen – 150 Wall Balls
Randy – 75 Power Snatch 35/25
Grace – 30 Clean & Jerk 60/40
100 Burpees Over The Bar
Friday 1st January
(a) 5km run for time
(b) 45 minutes of stretching / mobility / yoga flow / movement
Start the year as you mean to go on!
Saturday 2nd January
Mystery Hero WOD