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A Contract to Win The Open 13.3 & 13.4

My contract for Week 3 (oops) and Week 4.  


 

To succeed as a valued member of CrossFit Kyle, I put my values, My intensity, my skills, my faith, my heart and my soul into this 5 week challenge of human capacity. This is my acknowledgement of the sacrifices it will take, including, but not limited to the prescribed actions required toward achieving the mission at hand; to win.

Expectations:

I expect to achieve a level of focus that will intensify my desire to live a healthy and more fulfilling life. I expect to find a new found passion for competition. I expect to perform at a level accustomed to what my Coaches expect me to perform at and I will not let them down. I expect to finish my task at hand without stopping until the last rep is complete or until the last second has expired. I expect to motivate and inspire my teammates and I expect motivation and inspiration form my teammates. I expect to win.

WEEK 1: Lauren Metcalfe
WEEK 2: Lauren Metcalfe
WEEK 3: Lauren Metcalfe
WEEK 4: Lauren Metcalfe
WEEK 5:

Goals:

My goal is to procide the leadership that my team needs from me. My goal is to value the goals of the team more than i calue my own personal goals. My goal is to finish each workout with nothng short of my very best, because my team, my gym, and my Coaches are worth it. My goal is to feel great about my performance and to not hold anything back. My goal is to make up new goals every week and to hol myself and my teammates accountable to those goals. My goal is to win.

WEEK 1: Lauren Metcalfe
WEEK 2: Lauren Metcalfe
WEEK 3: Lauren Metcalfe
WEEK 4: Lauren Metcalfe
WEEK 5:

Nutrition:

I will fuel my body, my mind, and my soul with the nutrients that will allow me to utilize my full potential. I will avoid those substances that will hinder my acceleration of performance because my teammates are counting on me. I will research and seek out advice on proper nutritional and supplemental intake so that I will give my body every chance to succeed. I will plan my meals out in advance so that I will not make poor decisions when it comes to frequency or quality of meals. I will make my nutritional recovery my absolute priority because I understand that it all starts and ends with nutrition. I will eat to win.

WEEK 1: Lauren Metcalfe
WEEK 2: Lauren Metcalfe
WEEK 3: Lauren Metcalfe
WEEK 4: Lauren Metcalfe
WEEK 5:

Motivation:

I will motivate myself to train with a purpose and to compete with a purpose. I will follow my Coaches into battle because I trust their experience, their knowledge, and I believe that they will stand behind me in any situation. I believe in my teammates and they believe in me; therefore I will offer the necessary motivation that they will need when they might look tired or frustrated or disappointed. I choose to make The Open an enjoyable experience and to find excitement every day because with every day I have a chance to get better. I will ask a teammate how they are doing today, because we need the accountability from each other in the time of battle. I will not post things on Facebook or Twitter that does not represent me and my gym in a positive light; I will stay focused. I will motivate everyone around me with my passion, work ethic, and teamwork. I will be motivated to win.

WEEK 1: Lauren Metcalfe
WEEK 2: Lauren Metcalfe
WEEK 3: Lauren Metcalfe
WEEK 4: Lauren Metcalfe
WEEK 5:

- UNBROKEN BITCH


The second Open workout has been released.

Open Workout 13.3

MEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

SCORE: 243 – not to bad for a gimp

Open Workout 13.4 – TBA

 


 

So the Open Workout 13.3 was no so bad…minus the fact that I still cant walk right. My legs, like im sure everyone else’s are, are soooo sore even 3 days after. Durring the workout I got done with wallballs at about 8 minutes, then double unders took me forever because my legs were complete jello. They just wouldnt work for anything, such a strange feeling. Then came muscle ups, which I did strict to save effort and time. I got three, but coming down off of my first muscle up, I sprained my ankle, go figure right…but I managed to squeeze two more in before the minute was over. Even though I only got 3 Muscle Ups, it jumped me 100 spots in the South Central region. Being able to do those definitely gives an advantage as a girl.

On another note, my back injury is seeing some blue skys ahead. I just started Airrosti today with Dr. Perry. Only one session and I already feel better. Sucks that I had to wait on my tax return to get in there. I have another appointment tomorrow, so 13.4 should go a lot better.

My prediction for 13.4 is…..drum role….

Pull ups
KB swings
Thruster

But lets just hope its a bit easier than that.

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