On Ramp

Our next session of On Ramp starts on Tuesday, May 29th. On-Ramp is on Tuesday and Thursday nights at 5:30 PM and Saturday morning at 8AM. It goes for two weeks. Please contact Tim at tim@midcoastcrossfit.com
*We will also accommodate private On-Ramp sessions if the timing of our regular classes does not fit in your schedule. For this, please contact Elayne at elayne@midcoastcrossfit.com

Ring or Paralette Stability – Tabata Style for 5 Minutes

Then….

WOD

7 Rounds:
7 Box Jumps (24/30)
7 KB Swings (53/70)
7 Knees to Elbows

Hi guys!

Tonight is busy in my house because it is my daughters birthday! So, in the spirit of my birthday shout outs, I will say that I have been blessed.

In a house full of silly boys, I have a beautiful little girl that can brighten any room with her brilliant smile and fill your heart when she flashes her blue, blue eyes your way. Don’t get me wrong, with that beauty comes the sassy little smirk and the quick wit that seems to be inborn! LOL! My girl can do strict pullups and run like the wind and her pushups are better than mine!

She is an angel, a devil, a princess, a tomboy (in a dress) and the absolute apple of my eye. Happy 8th Birthday to the sweet, spunky girl that I adore - Emily! XO

On Ramp

Our next session of On Ramp starts on Tuesday, May 29th. On-Ramp is on Tuesday and Thursday nights at 5:30 PM and Saturday morning at 8AM. It goes for two weeks. Please contact Tim at tim@midcoastcrossfit.com
*We will also accommodate private On-Ramp sessions if the timing of our regular classes does not fit in your schedule. For this, please contact Elayne at elayne@midcoastcrossfit.com

Strength

Strict Press
5-3-2-2-1

WOD

800 Meter Run
50 Wall Balls (20/14)
400 Meter Run
35 Wall Balls
200 Meter Run
20 Wall Balls

Believe in Yourself

It is easier to remember one bad statement made amongst twenty good ones…..

If you are told that you are great at something by many, but one person (one is all it takes) tells you that your not good enough, what do you do? Do you believe them? Do you question yourself? If you are like most, you do. You get a little down for a bit. However, what you do next is what is going to help define who you are.

You have two choices:
1. You can feed into the negativity and get down on yourself with a poor me pity party, or
2. You can rise above. You can take that one persons negative comment and fiercely face it head on. You can show that person and the rest of the world that it’s ok to throw the garbage your way because it only fuels your fire. It makes you work that much harder and go that much stronger to accomplish, achieve and go beyond what you have been told you cannot.

Negativity is usually the source of jealousy. Remeber that, and next time you experience it, let it fire you up and rise above it. You are all great. You work too hard and you’ve come too far to let any one tell you any different.

On Ramp

Our next session of On Ramp starts on Tuesday, May 29th. On-Ramp is on Tuesday and Thursday nights at 5:30 PM and Saturday morning at 8AM. It goes for two weeks. Please contact Tim at tim@midcoastcrossfit.com
*We will also accommodate private On-Ramp sessions if the timing of our regular classes does not fit in your schedule. For this, please contact Elayne at elayne@midcoastcrossfit.com

PARTNER WOD

200m Traveling Burpees
200m Partner Barbell Waiter Walk (1/2 Bodyweight)
200m Barbell Farmer Carries (1/2 Bodyweight)
400m Run

Pick a partner of similar weight & strength.  Partners must stay together the entire time. Partners alternate burpees and farmer carrying the weights.