Workout of the Day (WOD)

Monday 4/7/14

New Week.

New Goals.

Each week we get to build upon the success of prior weeks training successes.

And each week we get to start new with habits, choices, and goals.

It’s really an awesome thing – but we have to take advantage of that opportunity.

Here’ 3 steps I’ve used for about 20 years.

1- Write down your weekly goals. If it’s that important to you, put the pen to the paper.

2- Keep them visible. Our weeks get crazy. I used to keep mine next to my bed on the wall – also, next to the mirror in your restroom is great because it’s usually the first & last thing you’ll see in the day.

3- Keep track of them. Don’t throw old ones away. In fact, it’s pretty cool to see old goal sheets you’ve made. Most importantly, keeping old goal sheets helps you build realistic weekly goals for upcoming microcycles. Our bodies can generally make about 1-2% gains in a good week…so having the old sheets with us helps from overreaching.

Remember, the glam is the grind

And the best changes are made when we’re consistent, accountable, and coachable.

See you at the gym this week!
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Congratulations to Stephanie and John on their recent wedding.  The ceremony was held in Sun Valley, Idaho.  Are we shocked that Stephanie is doing push-ups on the dance floor???

Strength:  Week 1 Back Squat
1st Work set 5 reps @ 58% your 1RM
2nd Work set 5 reps @ 67% your 1RM
3rd Work set max reps @ 76% your 1RM

WOD:
21 Thrusters (95/65.....FB 135/95)
200m Run
15 Thrusters
200m Run
9 Thrusters
200m Run

Hmmm this video is incorrect.  I'm about to go ham up here!