Blue Steel

CrossFit Free State – CrossFit

DAILY MINDSET
**“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb**

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

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Metcon

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
## SNATCHES AND TOES TO BAR

* We have a light weight and low reps on the barbell

* That being said, let’s see if we can complete the power snatches in 1-2 sets

* The same goes for the toes to bar, as the smaller rep scheme enables us to push the limits for big or unbroken sets

* Try to go 7 straight or maybe even a quick 4-3

## BOX JUMPS

* Use the box jumps as your pacer in order to allow for bigger sets on the first two movements

* Since we’re not holding onto anything on the box jumps, we can simply keep moving here, finding a pace that supports strong snatches and toes to bar

## BIKE

* Expect to spend around 2:30-4:00 minutes on the bike for the 50/35 Calories

* The main goal here is to keep the second bike the same speed with 10 seconds of the first bike

* If we’re able to do that – there’s a great chance we paced it out effectively

After Party

Metcon (9 Rounds for weight)

Front Squat

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

*Percentages Based on 1RM Front Squat*