Dice’s Corner – Well it’s that time of year again for anyone who dabbles in CrossFit……The Open. The 5 week, 5 workout global competition that for most of us is what we train year round for. The workouts get released every Friday morning (AEST) and we have until Tuesday to film or complete at a gym and upload our scores each week. We all gather with anticipation around phones, iPads, laptops and TVs awaiting each announcement and what kind of pain we will be going through over the next few days. The first release was as follows:
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
At the time of writing this it’s the morning after completing 17.1 and wow my back, glutes and hammys are chirpy this morning. I ended up with 148 reps in the 20mins and it was definitely a grind with no where to hide and plenty of time to realise I hadn’t put in enough work in the off season. The DB Snatches weren’t too bad but the burpee box jump overs just jacked the heart rate so high that it became hard to do more than four consecutively by the 2nd round. I’m a stronger and smarter athlete than I was in last years Open but my work capacity didn’t get the attention it needed. Its funny how 1 workout can give you the motivation to plan a better year of training so I don’t feel like this in 18.1, although last year I didn’t finish all 5 workouts so if I can get through unscathed it will be an improvement. My main goal of the next 4 weeks is to finish all the workouts in the Rxd division and get in the top 40% of Australian athletes. Ill write a little update every Sunday on how I’m progressing through the Open.
Good luck to anyone still to complete it this weekend and the only bit of advice I have is to not go out fast.
I also recently completed my first Spartan Super which was definitely an experience. For an in-depth wrap up I wrote a long post on our Facebook page ( https://www.facebook.com/theprideactive/ ) so feel free to check that out. In short with the temperature reaching 46 degrees it became the hardest event I have completed to date.
Here’s the link to our 17.1 video: https://www.youtube.com/watch?v=-YleixqPC8c
Quote of the Week –
“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.”
Calvin Coolidge
Book/ Audio Book/ Podcast –
I recently stumbled across a book by chance called Life’s Golden Ticket: A story about second chances by Brendon Burchard
I went into it with no expectations or prior knowledge and was pleasantly surprised. It is a book of Fiction laced with real world lessons and inspirations on second chances, making the most of your life, dealing with your past and overcoming obstacles.
Here is a link to the book on Amazon although I listened to it on Audible. https://www.amazon.com/Lifes-Golden-Ticket-Second-Chances/dp/0062456474/ref=sr_1_1?ie=UTF8&qid=1488064243&sr=8-1&keywords=lifes+golden+ticket
I can recommend this book for anyone who wants pick up little wisdoms for their life on dealing with the past and making the most of your future but prefer stories to biographies.
Again I really enjoyed it and it will become a book I revisit frequently.
P.A.W (Pride Active Workout)–
For this weeks P.A.W we went for a family hike through Crows Nest National Park.
60min weighted hike on steep terrain.
Carry 10+ kgs in a backpack and enjoy some outdoor time!
Amy’s Corner – Let’s be honest, free time and motherhood are two words that rarely get used together. Unless of course we are talking about a lack of. I feel like the last 15 weeks since my beautiful girl was born has gone by in a flash! I’m too busy trying to make the most of her time being little, that at times, I forget to look after my own wellbeing (the dreaded mothers curse). But it is safe to say that I have finally found some of my motivation and enthusiasm back. The problem then lies in finding an activity to do with maximum results in a minimum amount of time possible.
I started off going for walks with the pram every morning, only to be confronted with heat wave after heat wave, which would mean we would have to go for our morning walk after our 3am morning feed (not feasible)…or nothing (as it was just too hot by the time we were ready to go). This brought me to a halt, and needless to say I was getting a bit of cabin fever. It got to the point where I was “sneak” working out; doing air squats in the shower… that kind of thing. But luckily the weather subsided, and I got my sanity back. So now I am back to walks in the mornings and afternoons, as well as taking part in The Commando’s Assault Bike Challenge. OH MY GOSH!! Assault bikes are deadly! They definitely burn the calories alright! I think I have found my arch nemises, along with burpee’s and thrusters. If you want quick results, low weight bearing, and a LOT of hurt; the assault bike is for you! I am “trying” to get out to the shed twice a week to start my lifting again, however the queen (more like princess) of this castle is very demanding, and doesn’t like watching me workout. Someone’s spoilt! Instead we might do some “family” time, by going on a bush walk/mountain hike; to get out and get active WITH EVERYONE! Even though I am not doing as much as I have hoped, or anticipated (pre-baby), I am glad to be back into the groove of exercise. I am not going to lie though, I am a little bit happy I am not in the CrossFit Open this year , especially after watching the boys do 17.1. Good luck guys- Dave Castro is an evil man!
In all seriousness, if you are a new mother, or just someone who is stuck in a rut, and “can’t get into the groove”…it does get better! You just need to prevail, add small amounts at a time, or discover/try something new to try to find a way to make it enjoyable again! And KEEP AT IT!
Good luck!
Cheers,
Amy
Coming Up – Over the next 4 weeks our main concentration will be on the CrossFit Open. Hitting the workout hard on the weekend and recovering and maintaining during the week. Currently don’t have many further events planned at the moment but that always changes quickly.
Catch Ya
The Pride Active
Inspired Lion 
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