Workout of the Day (WOD)

Monday 9/19/16

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!

Pause Back Squats
5 Sets of 3 Reps 70-80% 1RM pause for 3 seconds at the bottom of the squat with each rep.

40 Wall Balls (20/14)
40 Burpees
30 Wall Balls
30 V-Ups
20 Wall Balls
20 Burpees
10 Wall Balls
10 V-Ups

Rx+ & FB
50 Wall Balls (Rx+ 20/14, FB 25/16)
50 Burpees
40 Wall Balls
40 V-Ups
30 Wall Balls
30 Burpees
20 Wall Balls
20 V-Ups
10 Wall Balls
10 Burpees

***20 minute time cap

This video clears it up a little.  I was having a discussion with Erin and I told her that I used to be in a sport where I was kicked in the junk hard and often, so I've experienced serious pain.  So I understand she will experience some pain with child birth.  However,  I probably experienced more pain from getting kicked in my twig and berries than she will experience.  Plus nobody ever offered me pain meds when I was struck, they just said walk it off.  Ultimately, Erin needs to stop complaining about any pain she experiences with this pregnancy.  

Where is my husband of the year coffee mug?

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