REGULAR SCHEDULE TODAY
Below is a great write up from Coach Brian all about finding enough time to get into the gym. Check it out!
Not enough time in the day? Only made it in once or twice this week because you were stuck at work late? If
any of these sound like you, then you need to join to MORNING CREW!
Now that you’ve committed, here are a few tips to help you get up and keep getting up:
1. Sleep.
I for one am terrible at getting enough consistently, but can absolutely feel a huge difference when I do. Going to bed at midnight and getting up at 5am will not work! The transition to working out in the early morning is tough, so start out with every other day to ease the transition if needed. Also you can look forward to sleeping in every other day!
2. Prepare the night before.
Get your clothes out, wear them to bed if that helps. Preparing the night before becomes a lot tougher if you’re showering at the gym and then off to work. Bottom line, get everything together the night before so it doesn’t become an excuse why you didn’t make it to the gym in the morning.
3. Put your alarm somewhere where you must get out of bed to turn it off.
Say goodbye to the snooze button (I miss you…). Yes, your warm inviting bed will be calling to you but whatever your do, do NOT get back in bed. Don’t sit on it. Don’t even look at it.
4. Wake up 30 mins before class.
And now you want me to wake up at 5am!? Sure some people can roll out of bed at 5:20 ready to go – and if that’s you, I’m jealous. But most people need a little time for their body to wake up and prepare. So get out of bed, drink a glass of water, grab something small to eat (apple sauce is my go-to) and get to the gym. I like to get there 10 minutes early and nap stretch on a foam roller. I’m also a big fan of my heat seats pre-WOD on a cold day – that counts as warming up, right?
5. Find someone to keep you accountable.
This one is easy – us! The #MorningCrew is so consistent, and will definitely be asking “where have you been!?” if you don’t show for a few days. So come in and make a new friend, or give it a shot with another CFH friend.
WODing in the AM is tough – some people love it, most hate it, but many have to do it out of necessity (or should). Bonus: It’s a great feeling to walk out of the gym at 7am when most of Baltimore is just rolling out of bed, and you’ve already accomplished one of the toughest (and best) hours of your day. So no more excuses – we’ll see you in the am!
-Coach Brian
Strength WOD
Take 15 minutes to find a heavy set of 3 Hanging Power Cleans
WOD
5 Hanging Power Cleans
10 Box Jumps
4 min AMRAP
rest 2 minutes
5 Hanging Power Cleans
10 Sit ups
4 min AMRAP
Rest 2 minutes
10 Sit ups
10 Box Jumps
4 min AMRAP
Fitness: 95/65 (20/14)
RX: 115/75 (24/20)
RX+: 135/95 (24/20)
Score = Total Reps Across all three AMRAPs
(You should be doing the cleans unbroken for a few rounds today. Choose a weight you can move)
