Another week in the books and another one to look forward to. I hope everyone likes a little Jack Daniels because Monday is coming in hot with this, for time, workout which consists of a longer run and high rep, low weight thrusters and pullups. But before we get into “Jack Daniels,” we will get a front squat complex in of 1 pausing front squat 1 front squat, looking to build to a heavy set. Finishing off the day with some glute work with Romanian deadlifts, glute bridges and GHD sit ups. Tuesday floods in with a workout called “Water Break.” We have 3 separate AMRAP 4’s with 4 minutes of rest in between. With hang power cleans, burpees over the rower and calories on the rower we are going to see our movement reps will descend as our weight increases. Looking to get on the rower on every round. Wednesday we will get after a crossfit benchmark workout called “Nancy.” 5 rounds of 400 meter run and 15 overhead squats. Then we will finish off the hour with some strict DB presses, DB rows and kettlebell front rack carries. Thursday we will see ALL the deadlifts as we start with a strength piece of building to a heavy set of 3-2-1. “Shrute Farms,” is an AMRAP 14 of farmers carries, abmat sit ups and deadlifts. By the time we get to Friday we will be ready for “Sicko Mode.” You’ll laugh when you see this. 21-15-9 of calories on the rower and bike, directly into…. 21 hang squat clean thrusters. Wow. Saturdays class will be “Shake Weight,” 3 rounds of running, toes to bar and dumbbell snatches. Afterwards we will hit some body armor with dumbbells. Lets have another great week guys!
FROM COMTRAIN MINDSET:
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.