Time for your Quarterfinals

“If you give things more time and energy than they deserve, they’re no longer lesser things. “  -Ryan Holiday

Thought of the day

When I qualified for the CrossFit quarterfinals I was a little on the fence because it is my first time qualifying, which is super exciting, but I also had travel plans over the same weekend.  I was caught between the excitement of a new challenge and the challenge of limited time. After discussing and figuring out how to get it done and make it all fit in it was time to sign up. Because the workouts got released on Wednesday at noon and my flight to Calgary was Thursday at 7am it meant fitting in three of the four workouts in one day.  So I only had to complete the last one on Monday after returning to Vancouver.

It was not the ideal scenario but also became a great opportunity to be challenged differently. Workouts one and two went pretty well but workout three left me wanting more. Most times in this scenario it would lead to complaining or worrying about why it was not done better. But instead of this usual way of being I left feeling challenged and like I have a huge opportunity for personal improvement. When things don’t go your way say “good” and find the opportunity in the challenge. Try to not spend more energy on it than it deserves and use it as a springboard for growth.  

Next time you step out of your comfort zone win, lose, or draw find the lesson. And don’t give more of your time, or energy than any set back deserves.  You are on the path to improvement. There will be some bumps along the way.

Quarterfinals

Something really cool is, over the next four days you will be able to take on the quarterfinals workouts! Many of us that have taken them down already enjoyed them more than the open workouts from this year.  On Tuesday your mission will be Quarterfinals workout one. Which personally is one of my favorites of the bunch and will give you three challenging movements?  Starting with Snatches, then cal row, weighted step ups and then some rest.  You will have four rounds and complete one minute on each movement each round.

We are excited to help you all get through a version of the quarterfinals workouts that will be right for you.  The lucky thing is that you will not need to do them all in one day. We are excited to see you this week for some fun and action packed workouts.  

Tuesday

Warm up

2 rnds

Shoulder pass through

Scales  to lunge

Pvc SDHP

Then 

Clean drops

Tech

Snatches

Row

Weighted step ups

Wod

CFQF 24.1

4 Rnds  (1min Each)

Snatches 85/135#

Cal row

Weighted step ups 35/50# 20”

Rest

Cool Down