Saturday 4.4.2015

wod CONDITIONING Teams of 2 20 min AMRAP: 400m Med Ball Run 40 Over-The-Rig Partner Wall Balls (20 per person)

Wednesday 4.1.2015

wodSTRENGTHA. 1RM Front Squat B. 3 x 8 Weighted Step Up

CONDITIONING For Time: 15-12-9 Full Clean 135/95 Burpee Over the Bar

Finisher 3 x 30 Sit Ups

COMPETITION 5 x 50’ Sled Push

Monday 3.30.2015

wodSTRENGTHA. 10 x 3 Push Jerks @ 65% B. 2 x ME Strict Pull-Ups

CONDITIONING 3 Rounds of 3 min AMRAP: 20 Double Unders 10 1 Arm DB Push Press L 40/30 10 1 Arm DB Push Press R 40/30 *1 min rest between rounds

Finisher 100 Face Pulls


Friday 9.26.2014

wod CONDITIONING “Helen” 3 Rounds For time: 400m Run 21 KB Swings 53/35 12 Pull-Ups

Monday 9.15.2014

wodSTRENGTHA. 12 Min EMOM:  3 Deadlifts @ 55% B. 100 Steps Walking Lunge (weighted if easy) 

CONDITIONING 10 Min AMRAP: 10 Back Squats 95/65 200m Run

Finisher 3 x 30 sec Wall Sits w/ medball 

COMPETITION 30 GHR 4 x 50’ Sled Drag

Disappointment... For Time!

I think we have all been there. We are looking at the clock count down, thinking of how we are going to approach the workout. 3...2...1... Go! Then, the wheels fall off. Your set of 10 turns into a set 3, and then, a set of 2, then a set of 1. "What's going on? Why can't I string these together?! I'm horrible..." The time keeps going as you try to gather yourself. "My hands hurt. The bar keeps bouncing away from me!" And, "Time!" "Way slower than I was hoping- I suck at this!" Last week was the first time I have done conditioning in a while. It brought back some good feelings but also a lot of bad. I put expectations on myself relative to how I've performed in the past. When I don't meet those expectations, I consider myself a failure. I totally discount all the work I just did. "I didn't do it fast enough. I didn't go heavy enough." My mind is filled with constant down thought and negative speak.  I've noticed that even when I PR, I think to myself, "I could have gone faster or heavier." Why can't we be happy with the effort we put in? Why can't we embrace the fact that we showed up and did it?! We just did something that is beneficial to our bodies.

I often wonder if doing everything "for time" puts undue stress on us as athletes. A big part of why we workout is to do something that makes us look and feel better. If we are constantly disappointed with our performance, we are missing the "feel better" part. I am going to try to put my focus into the journey and not the initial outcome. Embrace the fact that I just did 50 power snatches and not the fact that I did it much slower than I expected.

I challenge you:  look at things from a different perspective the next time you find yourself disappointed with your results in the gym. Look at where you've come from and how far you've come!  Embrace the accomplishment! Celebrate what comes of showing up and giving your all, even if it doesn't result in a PR or a "win." All I can ask as a Coach is that you show up and work hard!

Coach Justin


Friday 9.12.2014

wodSTRENGTHA. 4 RM Push Press B. 2 x ME Strict Pull-up 

CONDITIONING 50 DU 25 Push ups 40 DU 20 Push ups 30 DU 15 Push ups 20 DU 10 Push ups 10 DU 5 Push ups

Finisher 50 Band Pull Aparts 3 x 10 GHD Situps

Wednesday 9.10.2014

wodSTRENGTHA. 3RM Back Squat B. 2 x 20 Deadlift @ 40% of 1RM

CONDITIONING 10! Russian KB Swing Box Jump

Finisher 3 x 25  Banded Pull Throughs 2 x 30 Situps

Friday 9.5.2014

wodSTRENGTHA. Front Squat 8 x 3 @ 70% B. 3 x 12 Sumo Stiff Leg Deads 

CONDITIONING For Reps: 4 min Russian KB Swing 3 min Goblet Squat 2 min Russian KB Swing 1 min Goblet Squat *no rest between movements

Finisher 50 Weighted Glute Bridges 50 V Ups

COMPETITION 3 Rounds: 10 Pistols (5 per side) 2 Rope Climbs