Thursday 6.11.14

Yesterday was the great day for first ever Muscle-ups!!!

Here’s Jimmy with his second ever set of 5 (only managed to catch 4 of em…) Jimmy’s been training with us since the beginning of the year (quick attendance stats: > 120 sessions) #mrConsistency

Here’s Annie’s first ever muscle-up. Annies been with Adapt for about 2 and a half years (quick attendance stats: > 460 sessions) #consistency #committed

Big shout out to Peticus for nailing his first ever muscle-ups yesterday too! Pete’s been with Adapt since the garage days (in Palmerston – 5+ years) so quick attendance stats would have him well over 500 sessions… (“It won’t happen overnight, but it will happen…”) #mrPantene

Looking at all the guys that managed their first MUs yesterday, one thing is pretty clear: consistency is the key. If this is something you’d like to achieve (and yes, it is a legitimate milestone and worth chasing) it all starts with showing up on the regular.

We see people come and go all the time. They quit when the going gets tough or because their ego couldn’t take the beating. Haters/Quitters say that CrossFit doesn’t work for them but the truth is that they never gave it a chance and probably don’t stick at anything long enough to see results – There was never any consistency in their training.

Be inspired by the successes of your training buddies. Let it spark something inside of you: to push a little harder and go a little longer every time you train because anything is possible for those who are prepared to work for it. Do your time -> Get results. #hardWorkBuildsCharacter – Pep talk. Over.

~ Coach B

A: 8 mins to est. max height [seated] box jump

B: 10 mins to work up to a max power clean + push-press + push-jerk + split jerk

C – RX

EMOM for 10 mins:

* 10 wall balls @ 20/14lb; then w/ remaining time:
* max burpees

C – FF

EMOM for 10 mins:

* 6 wall balls (select a weight that will allow you to go unbroken); then w/ remaining time:
* max burpees

Post your box jump heights, loads for B and reps for C to comments.