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5-Fitness Friday

Hi All!

Here is your weekly dose of “5-Fitness Friday,” a list of what I’m enjoying or pondering. 

What I’m reading —
The Billionaire Who Wasn't - How Chuck Feeney Secretly Made and Gave Away a Fortune from Conor O'Clery -- Author

This book is based on the man who created DFS. Some of you may know it better as Duty-Free Shops that you see in airports. Chuck Feeney grew up in New Jersey, graduated from Cornell University, serve in the military, and then quietly became one of the richest men in history. Along his journey, the book Think and Grow Rich, written by Napolean Hill was a huge influence on Chuck and he realized money didn't make you happy. The real root of happiness was helping others and giving. How did this guy make more than a billion dollars and how he planned to give it all away before he dies. This is a great story and I think you'll love it.
Check it out, if you love me... you'll love this book.
PS
I've read Think and Grow Rich three times. Since 2015 I've made it a goal to go back and re-read it each year. Maybe it could help you.

What I’m listening to —
The ONE Thing podcast Episode 105: Coaching People to their Possibilities | Gene Rivers - Without a doubt Gene is one of the most amazing human beings I have ever met and listened to. Humble, hard working, smart, full of empathy and a no-shit, fully accountable attitude... my kind of person. Total transparency here... I am still trying to book him on my showThe Mentee Podcast. If you listen to the above episode you'll realize Gene only makes time for the truly important stuff in his life. This man owns 9 business and takes 2 months off out of the year to spend with his family.
WOW! This is a man I want to emulate my life after.
If you struggle with accountability I highly suggest you listen to this episode.

Video you might have missed —
How do you actually accomplish your news years resolutions? If you're like me I set New Year’s resolutions this year and by the second week of January had fallen off… again! Why is that? This short video explains how do you actually accomplish your News Years resolution's? Want to overcome the three roadblocks stopping you from accomplishing your goals? Maybe this will help. Check it out.

Most popular post on Instagram —
Snatches at Tuesday's 6pm class.

Quote I’m pondering —
Being a “do-er” is bad for business. "I Do – We do – They Do – Theirs"
This method requires you to get out of the way! To build anything big, you must master the “They”.
Thinking is your job, not doing. 
-Gary Keller

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And as always, please let me know your requests and suggestions on Twitter. Which bullet above is your favorite? What do you want more or less of? Let me know. Just send a tweet to @rarecrossfit and put #5FitnessFriday in there so I can find it.

Have a wonderful weekend, all!

Coach Adam

P.S. -- Don't forget... Order Your Custom RARE Jersey!
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You must have your order in by Thursday, February 1st at 7:00pm.
If you can't make it in, please email Lee at info@rarecrossfit.com
with your Name, shirt size, and quantity.

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Friday 26 January

Warm up

10 air squats 2 second pause in the bottom

Clean progression (HSC, HSC Knee, Clean and jerk) x 3

10 Scapula pull ups

10 ring rows

 

A.) Nasty Girls

3 Rounds

50 Air Squats

7 Muscle ups (7 jumping muscle ups) (7 ring rows/7 jumping dips)

10 Hang Power Cleans 135/95

*17 min time cap

 

B.)  Barbell

Every 2 min x 7

3 Hang Squat Clean + 1 Jerk

On the 2 min x 5

2 Front Squats

EMOM x 3

1 Front Squat

*athlete picks load and it is a continuous running clock

 

 



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