Tuesday 05152012

Wallball fun

A.  High Bar Back Squat – 5 x 5 w/2 Min Rest 

B.  Bulgarian Split Squats – 5 x 5 (R/L) w/60 Sec Rest 

20 x Rep Back Squat – (Heavier then the previous week) 

C.  For total time: 

400M Run 

25 x Burpee 

500M Row 

25 x Burpee 

400M Run 

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Andrew Yori

Andrew “Roo” Yori is a certified CrossFit instructor at CrossFit Progression in Rochester, MN.  A life long athlete, Roo has competed in multiple sports throughout his years.  His main sport, which he started at the age of 4, played as a 4 year starter in college, and continues to enjoy today, is soccer. Roo is also a National Champion and World Champion Frisbee dog handler with his dog Wallace the Pit Bull, and is often found doing handstands on various objects around the gym.  After discovering CrossFit, Roo noticed a considerable increase in performance on and off the field as a result of the training.  He was hooked from the start, and enjoys sharing his knowledge with others so they can experience the same benefits in their day to day lives.  Roo’s favorite moments as a coach are spent watching members achieve milestones they often didn’t think were possible when they stepped into the gym.

Roo has a knack for marketing.  His dogs are known worldwide, he has been featured in numerous local and national media outlets, and is a licensed REALTOR.  He utilizes his talent and knowledge to support the marketing and promotion of CFP.  Roo also contributes his video production skills to document and share the CFP experience for everyone to see.

Roo holds a Bachelor of Arts degree in Biology from Saint Mary’s University.

Certifications:

CrossFit Level 1

Monday 05142012

Travis

Addison Bain Demonstrating the Snatch Complex 

-There will be no beginner classes for May 18th and the 21st at 8 am for next week.  Open hours will still be available during these days.

-June 2nd CFP will be hosting a community workout for adults and kids at 12 pm.  All friends and family members are welcomed, please have anyone interested contact Matt @ cfpfit@gmail.com to reserve a spot!  

 The Post Training Self-Fulfilling Prophecy

Ben Bergeron

The moments immediately after training are some of the most powerful moments you have as an athlete.  Not for nutrition or mobility, but to practice self talk that will have immediate and huge effects on your performance.  

When “time” is called, do you immediately second guess your effort?  Do you think about how hard that was and focus on how awful you feel?  Do you think about how you could have gone faster or regret breaking up that last set?  If so, you are undermining your training and creating a self-fulfilling prophecy of continued struggle and failure.  

Instead, after your next hard training session take one minute with our own thoughts and reinforce how happy you are with the effort you gave.  Reinforce how pleased you are with finishing strong and not breaking up the last set.  Tell yourself you like “this” feeling.  Convince yourself that you like the feeling of lying on the floor with battery acid pumping through your lungs. 

As you practice this positive self talk you are creating a different kind of self-fulfilling prophecy.  One of success, max effort and determination.  Practice this consistently for a week and watch your performance and effort jump up a level.

A.  Snatch Complex – 5 x 1 (1 x Snatch Deadlift, 1 x Squat Snatch, 1 x Snatch Balance, 1 x OHS) w/2 Min Rest 

B.  For Time: 

200M Run 

and then… 

21-15-9

Snatch @ 95lb/65lb (Advance athletes Squat Snatch) 

Double-unders  

and then… 

200M Run 

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