Zero Servings of Negativity

Zero Servings of Negativity

If you were to pick any of the coaches at CrossFit Peekskill to write about negativity and spreading happiness, who would your pick be?  Maybe Chloe, who is always smiling and giving out high fives?  Or how about Matt Strebel, who will stop mid workout just to ask an athlete how their day is going?  So why am I (Emily) writing about this?  When everyone knows that I am often the crankiest (I say focused!!) person at the gym!   Well…. I am actually very happy 🙂 And was recently inspired by a podcast that provided a “Recipe” for happiness.  There were a few main “ingredients” that really resonated with me.  All of which I usually try and follow on a regular basis.  This minimizes my stress, and I hope creates a little joy in others! The first ingredient is Zero Servings of Negativity.  What does this mean? Wake up each morning and START your day with a positive mindset.   The easiest way for me to do this is to forget about what you CANNOT control.  I do not spend my day focusing on things out of my control.  As my husband always says, Worry is like a rocking chair: it gives you something to do but never gets you anywhere.  It only adds stress to your day.  Focus instead on what you can control. Let’s say you wake up, check out the WOD in Wodify, and see a ton of burpees.  And you hate burpees.  Are you going to stress all day about going to work out and do burpees?  Or come into the gym and complain to your...

Tuesday 12/12/17

CrossFit Peekskill – WOD The Why The DB death march is a great way to develop the posterior chain!! Want a bigger deadlift and squat?? This is a great strength accessory piece to get there!! Today is all about the core. Then we take on our first WOD with our new assault bikes. Just a small dose today. This is a quick hitter that is sure to fire up that heart rate. Come out strong and finish even stronger. Climb the pyramid and then roll on back down. Strength/Skill 5 rounds: 20 steps DB death march – start light, increase weight 10 landmine rotational rainbows WOD “Advanced Exchange” (Time) For time: 20/15 calorie bike 30 sdhp 115/80 40 v-ups 30 sdhp 20/15 calorie...

Monday 12/11/17

CrossFit Peekskill – WOD The Why Little Front Squat test day to see where we are at. Training the big 3 will also help improve all other movements so today we get to see where we are at. The goal is to hit your heaviest rep with perfect form. Elbows up. Knees out. No rounded back. Keeping good positions is key in any movement. Today’s WOD is no different. It is all about the HSPU. Focus on breathing through the movement. Keep your sets short and controlled. Manageable is the perfect word for this one. Weightlifting Strength: Front Squat – work up to 1RM Front Squat (1RM) WOD “Heat of Miami” (AMRAP – Rounds and Reps) 15 Minute AMRAP: 30 Air Squats 20 HSPU (scale to box push-ups) 10 Deadlifts 225/155 CrossFit Unloaded 5 rounds not for time: 30 sec R side plank with lateral leg raise- leg on floor have knee bent 30 sec L side plank with lateral leg raise- leg on floor have knee bent 30 sec wall sit holding Wallball OverHead “Sunday Bumday” (AMRAP – Rounds and Reps) 15 Minute AMRAP: 30 Air Squats 20 HRPU 10 KB Deadlifts...

Sunday 12/10/17

CrossFit Peekskill – WOD The Why The floor press is a great upper body pushing movement that strictly targets the upper body without the use of the legs. It puts minimal stress on the shoulders while being able to move big time weights. On the elevated ring rows make sure you are going for quality. Make every rep count and keep them controlled. Slow on the way up and slow on the way down. Do not rush. Todays WOD is all go. This is a good workout to put your foot down and go for it. Forget pacing. Attack. Weightlifting A1- 4×8 Floor Press (Building) A2. 4×8 Elevated Ring Rows Floor Press WOD “Civilization (Time) For Time: 50 Pull-ups 50 Slam Balls (20/14) 50 Cal...

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