19 Ways to Practice Self-Love

"To fall in love with yourself is the first secret to happiness." -Robert Morely Self-love is the ability to know what you deserve in all aspects of your life. Developing self- love not only creates confidence, it also gives you insight into your true authentic self. People with healthy levels of self-love have better relationships, are more resilient, and tend to have lower stress levels. Oftentimes we are afraid to develop our self love in fear of appearing self-absorbed or narcissistic, but that just isn’t the case. When we show up for and take care of ourselves, we are more available to show up for others. Here are some ways to practice and develop self-love. Exercise to take care of yo

Hand Care for Crossfitters

You’re on your last set of pullups, only 3 reps to go. All of the sudden you feel a weird stinging sensation on your right hand. You drop down from the pullup bar and notice a gash on the palm of your hand. It finally happened, you got your first rip! You look around.. you look for your coach. Now what?! Hand tears may seem inevitable in CrossFit, and maybe they are. But I’m here to tell you that there are several good ways to prevent rips from happening. All it takes is some diligent hand care every so often. Let’s start with why rips happen in the first place. Rips are caused by friction between the bar and the skin on your hand. When you are just starting out you might have soft hands wit

Tuesday, December 31st - Snatches and Burpees

M-1: Snatch 6 Sets: 1 Hang Snatch 1 Snatch M-2: Amrap 8 Option A: 4 Burpee Box Jump Over (24/20") 12 DB Box Step Over (24/20") Option B: 4 Burpee Box Jump Over (20/12") 12 DB Box Step Over (20/12)") (35/20#) Option C: 4 Burpee Box Step Over 12 DB Box Step Over

Monday, December 30th - Cleans and Deads

M-1: Clean 6 Sets: 1 Hang Clean 1 Clean *Start working sets at 60% 1RM clean, and build to a challenging but technically sound weight. *Take around 2:00-3:00 rest between each set *(Allow 20 min for this) M-2: 5 Rounds For Time Option A: 15/12 Calorie Row 10 Deadlift (225/155) 15/12 Calorie Row Rest 1:00 B/t Option B: 15/12 Calorie Row 10 Deadlift (185/125) 15/12 Calorie Row Rest 1 min b/t Option C: 12/10 Calorie Row 10 KB Deadlift 12/10 Calorie Row Rest 1 min b/t

Sunday, December 29th - CARDIO FOR THE WIN

M-1: EMOM 8 Option A: 1) 2 Kip Swings + 2 C2B + 2 Bar Muscle Up 2) 3-5 Strict HSPU Option B: 1) 2 Kip Swing + 2 Pull up + 2 C2B 2) 6-10 Strict Box HSPU (Should be a challenging number) Option C: 1) 4 Pull Up Negatives @31X1 (3 sec count down), 1 second pause at top and bottom, explode on way up) or 4 Ring Row Negatives (3- sec count down) 2) 5-8 Double DB Z Press M-2: AMRAP 30 Option A/B/C: 30 Calorie Bike 30 Calorie Row

Saturday, December 28th - LUNGE and FAST WORK

M-1: EMOM X 8 4 Barbell Front Rack lunges (Step Back) M-2: AMRAP 4 X 3 (1 Minute Rest B/T) Option A: 5 Shoulder to Overhead (115/75) 5 Box Jump Over (24/20) 10 Wall Ball (30/20) Option B: 5 S2OH (95/65) 5 Box Jump Over (20/12) 10 Wall Ball (20/14) Option C: 5 DB S2OH 5 Box Step Over 10 Wall Ball GEAR 3

Friday, December 27th - Well, i'm sorry lungs

M-1: Every 1:30 X 8 Option A: 2 Split Jerk Option B: 2 Push Jerk Option C: 2 Push Press *Start @60% and build to a technically challenging but sound weight. M-2: Amrap 20 Option A: 2 Rounds: 20/15 Calorie Bike*** 15 T2B 10 Devils Press (50/35) 2 Rounds: 20/15 Calorie Bike 5/3 Ring Muscle Up 10 Devils Press Option B: 2 Rounds: 20/15 Calorie Bike 15 T2B 10 Devils Press (35/20) 2 Rounds: 20/15 Calorie Bike 5/3 Jumping Ring Muscle Ups 10 Devils Press Option C: 2 Rounds: 20/15 Calorie Bike 15 T2B 10 Devils Press (Can clean and jerk if DB snatch is off balance) 2 Rounds: 20/15 Calorie Bike 10 Jumping Pull Up 10 Devils Press Gear 2.5

Thursday, December 26th - POST CHRISTMAS GAINZZZZ

M-1: Back Squat 15 Min to build to Heavy single Then: 4 X 1 @ 80 - 85% of todays heavy single M-2: For time: Option A: 75 Double Under 30 KB Goblet Squat (53/35) 60 Abmat Sit-Up 30 KB Goblet Squat (53/35) 75 Double Under Option B: 75 Double Under 30 KB Swing (35/20) 60 Abmat Sit-Up 30 Goblet Squat (35/20) 75 Double Under Option C: 50 Single Under 30 KB Goblet Squat 40 Abmat Sit-up 30 KB Goblet Squat 50 Single Under Gear 3

Tuesday, December 24th - 12 DAYS OF CHRISTMAS!

M-1: "12 Days of Christmas WOD" RX: 1 Ring Muscle Up OR Ropeclimb 2 Power Snatch (155/105) 3 Burpee Box Jump (24/20) 4 HSPU or Ring Dip or Push Up 5 DB Hang Squat Clean (50/35) 6 Pistol Squats or Air Squats 7 KB Swing (70/53) 8 T2B 9 Wall Balls (20/14) 10 S2OH (155/105) 11 Deadlifts (155/105) 12 Sandbag Cleans SCALED: 1 Banded Pull Up or 1 Rope Walk-up 2 Hang Power Snatch 3 Burpee Box Step-up 4 Knee Push Up 5 DB Hang Power Clean 6 Air Squat 7 KB Swing 8 Knee Raise or Abmat sit-up 9 Wall Ball 10 DB S2OH 11 DB Deadlift 12 Sandbag Cleans NOTES: Like the 12 days of christmas song. Start on the 1, move down to 2, then back to 1, then down to 3, and 2, 1. Then 4,3,2,1

Monday, December 23rd - Snatches and BOULDER SHOULDERS

M-1: Snatch 6 Sets: 1 Hang Snatch 1 Snatch M-2: 4 RFT Option A: 10 Overhead Squat (95/65) 15 Calorie Row 10 HSPU Option B: 10 Overhead Squat (75/55) 15 Calorie Row 10 Box HSPU Option C: 10 Front Squat 15 Calorie Row 10 Hand Release Push Up Gear 2.5

Sunday, December 22nd - So many reps

M-1: 4 Sets (For Quality) 10 Single Leg RDL/side 8 Goblet Squat @3331 Tempo (AHAP) 0:30-1:00 Hollow Hold (On ground) *Goblet Squats say As Heavy as Possible but make these with very solid technique and definitely NOT TILL FAILURE. Challenging weight but something manageable for all 4 sets. Think if you had to go 3-4 more reps you could. M-2: PARTNER WOD 3 Rounds For Time: Option A: 25 Push Up 25 Box Jump (24/20") 25 KB Swing (53/35) Option B: 25 Push Up 25 Box Jump (20/12") 25 KB Swing (35/26) Option C: 25 Push Up 25 Box Step Up 25 KB Swing Gear 3

Saturday, December 21st - Lunges and speed work

M-1: EMOM X 8 6 Barbell Front Rack lunges (Step Back) *50-55% of 1 RM Front Squat OR Heavier than last weeks sets of 6. M-2: E3MOM X 6 6 Bar Facing Burpee 3 Front Squat @ 45% 1RM Front Squat 20 Double Unders 3 Front Squat 6 bar Facing Burpee 45% 1RM Front Squat GEAR 3 *As fast as possible each round * Score is Fastest and Slowest Round

Friday, December 20th - Gettin Gymnasty

M-1: EMOM 8 Option A: 1) 2 Kip Swings + 2 C2B + 2 Bar Muscle Up 2) 3-5 Strict HSPU Option B: 1) 2 Kip Swing + 2 Pull up + 2 C2B 2) 6-10 Strict Box HSPU (Should be a challenging number) Option C: 1) 4 Pull Up Negatives @31X1 (3 sec count down), 1 second pause at top and bottom, explode on way up) or 4 Ring Row Negatives (3- sec count down) 2) 5-8 Double DB Z Press *Z-Press https://www.youtube.com/watch?v=wce-elEhBHw M-2: 3 RFT: Option A: 30 butterfly sit-up 15 Single Arm Push Press/side 7 Strict Pull-up Option B: 30 butterfly sit-up 15 Single Arm PP/side 7 Banded Strict Pull Up Option C: 30 butterfly sit-up 15 Single arm PP/side 7 Ring Row Gear 2.5 NOTES: Goal

Thursday, December 19th - LEGS, OH NO

M-1: Back Squat AMRAP 2:00 Option A: Max Back Squats (135/95) Option B: Max Back Squats (95/65) Option C: Max Dual DB squat M-2: 5 RFT: Option A: 10 DB Box Step up (50/35) 35 Double Unders Option B: 10 DB Box Step up (35/20) 35 Double Unders Option C: 10 DB Box Step up 35 Single Unders Gear 3 M-3: IF TIME 3 Rounds for quality: 8 Scap Push up plus (Full range push up) 20 Banded Pull Aparts (Light Band, supinated grip)

Wednesday, December 18th - "Sprint" chipper

M-1: Snatch E2MOM X 7 1 High Hang Snatch 1 Hang Snatch 1 Snatch *All sets performed at 55% 1RM snatch NOTES: GOAL IS TO MAKE EACH SET AS PRETTY AS POSSIBLE! M-2: For Time: Option A: 15/12 Calorie Bike 7 Power Snatch (115/75) 20 Box Jump Overs (24/20) 7 Clean and Jerk (115/75) 15 C2B Rest 4:00 "Repeat" Option B: For Time: 15/12 Calorie Bike 7 Power Snatch (75/55) 20 Box Jump Overs (20/12) 7 Clean and Jerk (75/55) 20 Pull Up or Jumping Pull up Rest 4:00 "Repeat" Option C: 10/7 Calorie Bike 7 Hang Power Snatch 20 Box Step Overs 7 Hang Clean and push press 15 Jumping Pull Up Rest 4:00 "Repeat" Gear 3 SCORE IS TOTAL TIME (Including rest)

Tuesday, December 17th - PARTNER WODS ARE THE BEST

M-1: EMOM X 10 Option A: 2 Push Jerk + 1 Split Jerk Option B: 3 Push Jerk Option C: 3 Push Press *Start @55% of 1RM split jerk and build to a technically challenging but sound weight (NO HIGHER THAN 70% OF 1RM SPLIT JERK) M-2: PARTNER ROW E2MOM X 10 (alternate on the minute) Option A/B/C: Max Distance Row (Meters) GEAR 3 Substitute bike out for row NOTES: One partner rows 2:00 while other rests, then switch (each partner will complete 5 sets of 2:00). Goal is to keep consistent but challenging pace (rpe 8-9) throughout each row. Really focus on upright chest and driving through legs first! Make form look as flawless as possible!

Monday, December 16th - Your gonna be fine

M-1: Clean Complex E2MOM X 7 1 High Hang Clean 1 Hang Clean 1 Clean *All sets performed at 55% 1RM Clean! NOTES: They can drop between the hang clean and the clean from the floor (it is recommended!) M-2: EMOM 16 Option A: 1) 15 Wall Ball (20/14) 2) 12 Burpee Option B: 1) 12 Wall Ball (20/14) 2) 10 Burpee Option C: 1) 10 Wall Ball 2) 8 Burpee GEAR 3

Sunday, December 15th - Legless and POWER

M-1: Explosive Work 6 Sets: 6 Weighted Squat Jumps (Two Dumbells in farmer carry position) 4 Box Jumps As High As Possible Rest 3:00 Between *https://www.youtube.com/watch?v=XOTO2qWRy9U (DB Squat Jump) M-2: 3 Rounds For Time Option A: 30 Calorie Row 15 Hang Power Clean (75/55) 2/1 Legless Rope Climb Option B: 30 Calorie Row 15 Hang Power Clean (45/35) 2 Rope Climb Option C: 20 Calorie Row 10 Hang Power Clean 4 Rope Walk-ups Gear 2 Target Time: 13:00 - 17:00 TIME CAP: 18:00

Saturday, December 14th - MORE LEGS=)

M-1: EMOM X 8 6 Barbell Front Rack lunges (Step Back) *50-55% of 1 RM Front Squat (Heavier than last weeks sets of 8 M-2: 5 Sets: Option A: 0:40 Max Russian KB Swing (70/53) 0:20 Rest 0:40 Max Box Jump over (24/20) 0:20 Rest Option B: 0:40 Max Russian KB Swing (53/35) 0:20 Rest 0:40 Max Box Jump over (24/20) 0:20 Rest Option C: 0:40 Max Russian KB Swing 0:20 Rest 0:40 Max Box Jump over 0:20 Rest Gear 3 NOTES: Try to hold a fast Pace and consistent pace on both movements.

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5292 51st Ave S
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ashley@crossfitfargo.com
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