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11 SEPTEMBER 2017 911

Order your Michey’s Meals here: https://cfbb.wufoo.com/forms/z3ouekl1p8xlmr/
Congrats to all of our Ragin Games Gladiator’s!

We are all proud of you guys and your efforts!

Training Intent:

– Strength: Work up to a max with a heavy band over the bar. This should take 8-10 singles.

Make sure your set-up position is on point. Working up to 75-80% of your current 1RM is a good goal as the band will overload the top of the movement.

Keep in the mind band will provide the most resistance at the top so it’s important to be aggressive off the floor.

– Metcon: Slow paced metcon today. Front Squats should be light and capable of being done UB for at least the first few rounds.

Even though this workout is only 7 minutes I would recommend splitting into manageable sets out of the gate and sustaining that pace for the entire workout.

Banded Deadlift (1RM)
1RM. Rest 2-3:00

– Drape band over the bar and stand in
– Higher your deadlift is the heavier band you should use.

Beginner: Work on Deadlift Technique perform sets of 5 resetting on each rep with no band.

AMRAP 7min
9 C2B Pull-ups
11 Front Squats (95, 65)

Masters/Teens : C2B 75/55

Goal’s Gym
Metcon (Time)

100 Banded Pull Throughs


WOOP, there it is!

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I watched the Disney movie Moana a few months ago. In it, Moana is charged with the task of finding the demigod Maui and asking him to save her home island of Motonui from total destruction. That’s a hell of a goal, if you ask me. I remember thinking, though, how convenient it was to have the help of the ocean water to ‘propel’ her efforts.

Disney movies are really good at that—overcoming tremendous obstacles with a few special effects. Real life isn’t alway that way, unfortunately.

But! that doesn’t mean we can’t achieve even our most outlandish dreams. And scientific studies are showing that there is a methodical way to go about reaching our goals.

It’s called WOOP.

In Western culture, we are well aware of the power of positive thinking. Watch or listen to any motivational speaker and you’ll hear things like:

“You can have, do, or be anything you want,”


“Whatever belief you hold in your subconscious mind, will become your reality”…

While there is tons of merit in imagining our success or creating positive fantasies, it simply isn’t enough.

The scientists who developed the WOOP method found that those who more positively imagined their goals being achieved were seduced into feeling already-accomplished. This feeling of false accomplishment caused inaction, and therefore, led them to be less prepared to achieve their goals.

Visualizing success gives direction, but not energy. It is only the beginning of achieving a goal. It must be accompanied with action.

That is where the WOOP method comes in.

WOOP stands for:





We must, first, identify an important wish. It can be any attainable goal that we want to achieve. Once we have identified our wish, we must ask ourselves, “What would be the best outcome if I fulfilled this wish?” The answer to this question would come about in the positive fantasies mentioned above. Then, it is imperative to switch gears and ask, “What stops me from fulfilling my wish? What is my inner obstacle?” Making the distinction between internal and external barriers are important, because all we ultimately have control over is ourselves. And finally, once the obstacle within us has been identified, we must establish a plan to overcome that obstacle.

For example, let’s say my wish was to deadlift 300lb. for a 1-rep max. I would then visualize myself in class, surrounded by all of my buddies, wearing my favorite workout clothes and no shoes (because it’s deadlift day, duh!). I would approach the bar with chalk on my hands, take a big deep belly breath, and separate the bar from the floor until I was standing proudly, veins popping out of my forehead and all. But then I think, what in me has kept me from hitting 300lb. already? After some honest digging, I come to find that I’ve always believed I was too small to hit “big numbers”, and that has ultimately kept me from even trying. Rather than succumbing to this belief, I can research women who are my size that have deadlifted +300lb. and remind myself that my size doesn’t have to be a limiting factor. With this inspiration, I can plan to overcome my inner obstacle and keep it from inhibiting my efforts.

What’s your wish? What outcome are you imagining? What’s the obstacle in your way and how can you plan to overcome it?

Let us know if we can help by emailing crossfitbreauxbridge@gmail.com!


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Training Intent

– Skill: We have an EMOM superset of static gymnastics work with heavy farmer carries. Farmer carries need to be heavy and done unbroken.

– Metcon: This workout gets progressively harder as it progresses, but it’s a good opportunity for you to really work on pacing and breathing and cycling the barbell. This workout should be about moving at a consistent but deliberate pace. The biggest determining factor for making the time cap is your ability to cycle toes-to-bar. The remainder of the movements should not be too time consuming (barbell is intended to be light.) Advanced athletes should shoot for sub 18:00.

ODD Minutes: 150 Foot Heavy Farmer Carry
EVEN Minutes: 30s handstand hold or Handstand Walk
For Time

Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 Shoulder to Overhead (115, 75)
Row 750 meters
50 Toes to Bar
15 Hang Squat Cleans

Masters & Teens: 95/65
22 minute time cap
Goal’s Gym
Metcon (No Measure)
Hollow Hold: Accumulate 60s