Long Haul – 19.Februar.2020

Dagens nyheter på CrossFit Verftet

Nyhet 1: BAF var slitsom og flere gikk en tur i kjelleren 🙂

Nyhet 2: Dropper du manualene? Da skjer dette :((((( – Styggsak

Nyhet 3: Den aller flotteste av alle romaskinene forlater oss. Den har hatt et hardt og fint liv, der dens siste arbeidsdager ble tilbragt i CrossFit Verftet sine lokaler. Nå er det pensjonist livet i sikte og herligheten skal tilbringe sine siste dager på hotell.

Nyhet 4: Vi har endelig fått en go fra kommunen angående garderobene og i dag har de jobbet igjen på fult på andre siden og byggerne har hatt møte med snekkerne som skal bygge de flotte garderobene våre. – Vi beklager så mye at ting tar tid. Jeg ringer arkitekter, byggere, eier og kommunen bort i mot hver eneste dag. Så du kan si at de ikke alltid tar telefonen ;). Men glemme oss, der gjør de ikke :D. Ting tar tid dessverre, men vi gjør alt vi kan for at det skal bli i orden så fort som mulig!

Todays workout was very different and fun. A workout we have not really done for a while, long haul is a ascending chipper of 2 rounds for time with a 25min timecap.The moves consists of 20 single arm db push press, 30 single db box step ups, 40 burpees and 50/35 cal row


Comptrain Mindset – The Marshmallow Experiment
The experiment conducted decades ago began by bringing children into a room, one by one, sitting them down in a chair with a single marshmallow in front on them.
The researcher offered a deal. He said he was going to leave the room, and if the child didn’t eat the marshmallow while he was away, then a second marshmallow would be rewarded. However, if the child chose to eat the marshmallow while he was away, they wouldn’t get a second one. What he didn’t say was how long he’d be gone. The choice was simple – one treat no, or two treats later. Some of the children ate it right away. Some squirmed around for a bit, and gave in after a couple of minutes. And some of the children managed to wait until the researcher came back. The researcher team followed the participants for 40 years afterwards. The children who ate the marshmallow immediately… struggled in life. They didn’t live lives they were happy with. The children who held out went on to live highly successful individuals. 
The ability to delay gratification is a critical component in life. Wether we want to go to the crossfit games, be the best spouse we can be, or propel our career forward, we must have the willpower to stay the course with the longer term in mind. Even when we are tired, hungry, beat up, and starving for a bite of that marshmallow…. we are tough enough to hang on. 


To start the day off we had our athletes play a row game, which each person did 5 round of trying to stop there metre counter on the row to 110m. If they went below or above the target, our athletes performed a slow push up as punishment max 12 push ups. After that we got into a circle with a light db warming up the body with stretches and db practice. for our push press and warming those shoulders. 
After that was all done, the athletes had a few minutes to get there stations ready with the correct box height and db weight. After that got everyone together for a pep talk advising them on how to approach this workout.

First round should be at a steady pace, no crash and burn for this one. Keeping good technique through out the 2 rounds , whilst the intensity is there. After that setting our athletes in heats, heat 1 starts at the beep and heat 2 goes 4 min after.
Spec warmup was 6 reps of each movement, after that its 3…2…1..GO
Everyone’s energy output was on point today and most of our athletes, was very happy with there mindset and achievements today


Awesome Job Today everyone keep it up

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