Square One CrossFit

February 9th WOD

SquareOneCF — Fri, 10 Feb 2012 02:13:01 +0000

5 x 3 power clean

then…

10 Curtis P’s @ 50%
sprint 3 widths of the gym

3 rounds

February 8th WOD

SquareOneCF — Thu, 09 Feb 2012 01:37:05 +0000

AMRAP 12:

7 front squats (165/115)
7 chest to bar pull-ups

February 7th WOD

SquareOneCF — Wed, 08 Feb 2012 02:08:42 +0000

3 x 5 press

then…

“JT”

21-15-9
handstand push-ups
ring dips
push-ups

February 6th WOD

SquareOneCF — Tue, 07 Feb 2012 01:57:02 +0000

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

toes to bar
1 suicide between sets

February 5th WOD

SquareOneCF — Sun, 05 Feb 2012 19:37:21 +0000

1 x 5 deadlift

then…

7 deadlifts @ 57%
7 L pull-ups

AMRAP 8

February 4th WOD

SquareOneCF — Sat, 04 Feb 2012 20:49:41 +0000

50 squats
40 kettlebell swings (1.5/1.0)
30 walking lunges (35/25)
20 push-ups
10 box jumps (24/20)

3 rounds

February 3rd WOD

SquareOneCF — Sat, 04 Feb 2012 00:57:02 +0000

5 x 3 power snatch

then…

“Amanda”

9 – 7 – 5
squat snatches (135/95)
muscle-ups

Why can’t you?

SquareOneCF — Fri, 03 Feb 2012 13:55:24 +0000

How many times do you hear “I can’t” on a daily basis? How many times do you say it? It doesn’t matter what you are saying “I can’t” to, it is the words themselves that matter. Any time you say that you “can’t” do something, you limit yourself. You limit your future potential. You close yourself off from trying.

Why do we do say “I can’t”? Maybe we are afraid to fail. After all, we have been taught that failing is the worst possible thing you can do. Failure isn’t a bad thing though. We can learn far more from our failures than we can from our successes. If we succeed at everything we do, we will be very successful, but we will probably never be very wise.

When we fail we need to figure out why. What caused us to fail? How can we be successful the next time we try. The most important thing though is that there is a next time. If we don’t try again and just give up, then we let “I can’t” win. We give in to the belief that we are incapable of doing something. Once we decide that there is something we can’t do, it becomes easier to believe that we can’t do other things until eventually we stop trying all together.

The next time you are asked to do something you have never done before, or something you have tried before and failed at, have the courage to try and, more importantly, have the courage to fail. If you succeed, you set yourself up for more success in the future. If you fail, analyze why you failed. What caused the failure and how can you succeed next time. Once you have analyzed the issue, try again, never stop trying until you succeed.

We will never be great at everything, that is impossible, but there is nothing we can’t do if we just have the courage to try.

February 2nd WOD

SquareOneCF — Fri, 03 Feb 2012 01:06:11 +0000

3 x 10 hollow rocks

then…

45 double-unders
30 sit-ups
15 wall balls (20/15)

AMRAP 14

February 1st WOD

SquareOneCF — Thu, 02 Feb 2012 01:20:46 +0000

3 x5 bench press

then…

10 floor wipers (95/65)
10 box jumps (24/20)
10 kettlebell swings (1.5/1.0)

5 rounds