19.5 Open W.O.D. Friday 3/22/19

21
Mar

19.5 Open W.O.D. Friday 3/22/19

Let’s make tonight the biggest and best Friday Night Lights event yet!
It’s our last Friday of 5 weeks of the Open where we have about 70 athletes/members complete the Open workout! With friends and family watching, our vendors hangout and we turn the music up!
6:30-8:30pm, with childcare available, come take some pics, party, and either join in or watch your family grind it out.
Also we’re announcing our final “You Choose” award winner, to the person who shows what our CFR culture is all about through their actions, as a positive and encouraging influence throughout the night, competing and cheering others on until the very end!

Vendors include…

Black Lab Coffee with Case Howard

EatFitGo Healthy Foods with Graham Smitham

Supplement SuperStore with Wes Osburn

Blue Silo Beef with member Kassi Glassman

Lilac Market headbands with Kelsey Klenklen

MoveWell Rock taping/Rock blading with PT Katie Cook

Hope to see you there!


DAILY MINDSET

“Never confuse movement, with action” – Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are far more urgent in the moment than they are in actuality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us the most unfulfilled.

This is because movement does not push us towards our goals. Only “action” does. Action is the premeditated effort with purpose behind it. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we move through the day, are we in motion, or are we in action?


WORKOUT 19.5

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Variations

Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb.

Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15: Boys use 65 lb. Girls use 45 lb.

Scaled Teenagers 14-15: Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

Masters 55+: Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

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