Digging Deeper

Digging Deeper

Digging Deeper

Today I’ve been thinking a lot about how we handle the challenges in our lives and the different ways we can manage the stress in our days.

I know I certainly have been faced with a number of obstacles in my training and personal life, and I know how I react at those times.  My default when put in an uncomfortable situation is generally to rise to the occasion.  That isn’t always easy though.

We all have movements we don’t prefer to do, and there is always going to be a prescribed weight that you don’t feel like you’re capable of.  Chances are, the limitation isn’t going to be your body or your muscles.  In most cases the hardest part of our daily WODs is the mental component.

Training the brain is easier said than done, and learning to push past mental barriers is an intangible skill.  You can’t just load up more weight on the bar and know that you’ve progressed to be mentally stronger than yesterday.  Much like mobility, pushing past a wall in the mind is something that takes a lot of work and only yields a small and steady return over a long period of time.

Today we’re taking on “Lumberjack 20” and it’s tough…really, really tough.  Every time you want to stop, challenge yourself to do 1 extra rep.  Each time you designate or choose a working set of reps, do just…one…more.

If you look at the clock and choose a time in your mind that you’re going to get back on your work set, go just :03 seconds sooner.

Little steps…one brick at a time.  Every time you go just a little bit outside of your comfort zone or think outside the box, you’re setting up a new neurological pathway in your brain that over time will yield you the benefits and the growth that is necessary to progress.

I could keep going on forever (I like to talk…and talk…but I’ve been told to keep my blogs short) and nothing gets me more fired up than trying to motivate the people that are MOST important to me….and that’s all of YOU!

Regular schedule at the box this weekend, PLUS our first Olympic Weightlifting Class at 11am!

Dynamic Duo Team Training at 1pm right after that…and the WODs are out, so you know we’ll start working those strategies!

Labor Day is on Monday, and we’ll have one big gym wide jam at 10am where we will do the infamous Hotshots 19!


Friday’s Training:

CrossFit:

LUMBERJACK 20 – 40 MIN TIME CAP

20 Deadlifts (275lbs)
Run 400m
20 KB swings (70/44#)
Run 400m
20 Overhead Squats (115/80#)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/25# each)
Run 400m

FOR TIME

NOTES: SCALE ALL LOADS AND MOVEMENTS AS NEEDED
– OHS can be subbed as Back Squat

Fusion (7:00am & 6:30pm):

TABATA TIME – ROTATE STATIONS (48 MINUTE PROGRAM):

2 TIMES THROUGH:

STATION 1: INTERVALS BIKE
:20 Bike / :10 Rest x 8 Sets (4:00)

REST 2 Minutes / Rotation

STATION 2: INTERVALS ROW
:20 Row Cal / :10 Rest x 8 Sets (4:00)

REST 2 Minutes / Rotation

STATION 3: INTERVALS BURPEES
:20 Burpees / :10 Rest x 8 Sets (4:00)

REST 2 Minutes / Rotation

STATION 4: INTERVALS SIT UPS
:20 Sit Ups / :10 Rest x 8 Sets (4:00)

REST 2 Minutes / Rotation

Dynamic Duo 5K Training:

Walk 4 Minutes
+
Run 5 Min / Walk 1 Min x 4 Sets
+
Walk 1 Minute
+
Stretch 5 Minutes