2017 08 21
Base
Back Squat 3×5, Add 5 pounds to your last Back Squat workout.
Walk Outs 2x 10 seconds, after your last 3x5 add an additional 10% to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Press 3×5, Add 2.5 pounds to your last Press workout.
Intermediate
Back Squat 2. 2. 2. 2
Walk Outs 2x 10 seconds, after your last set of 2 add 105% of your 1RM onto to the bar, you are simply going to walk the bar out as if you were going to squat, but just stand their for 10 seconds. This is to get you ready for you singles next week.
Push Press 5. 5. 5 .5 Work up to a heavy 5 reps
Conditioning
3 Rounds 25 yard Sled Drag Forward 25 yard Sled Drag Backward 30 second Static Pillar Hold 10 Med-Ball to Toes
2017 08 21
Check in at your selected facility 8 am local time
We will have an 8am check in on the day of the event.
The Event will start at 9am
The Heat schedule will be structured so that each WOD will run efficiently and every athlete will have adequate rest.
[/x_accordion_item][x_accordion_item title="Sunday 8.27" open="false"]FIT A. 15 Minute Cap Five rounds for time of: 7 Strict Pull Ups 21 Burpees COMP "Ryan" - 15 Minute Cap Five rounds for time of: 7 Muscle-ups 21 Bar Over Burpees Scoring: Score time, or reps within the time cap [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]2017 08 20
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Up 3x Max Reps
Collegiate
Back Squat 1x3 @ 70%, 1x3 @ 80%, 3x1 @ ? (go for a heavy single, you have 3 shots)
Power Clean 1x3 @ 70%,1x 3 @ 80%, 3x2 @ ? (got for it)
Conditioning
5 Sets of 30 Second Iron-Man Hold 25 yard Sled Drag 25 yard Reverse Sled Drag
2017 08 17
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench Press workout.
Collegiate
Snatch Deadlift 3. 3. 3. 3. 3, work up to a heavy 3
Slight Incline Dumbbell Bench 12. 12. 12. 12, use a neutral grip
Conditioning
5 X 30 seconds - max calories Assault Bike 2 minutes rest between sets. *** we did this a few weeks ago, lets see if you can beat by a couple calories since you know what is capable
2017 08 16
2017 08 16
2017 08 15
Amateur
Deadlift 1×5, Add 10 pounds to your last Deadlift workout.
Pull Up 3x Max Reps
Collegiate
Front Squat 1x3 @ 70%, 1x3 @ 80%, 3x1 @ ?, go for a heavy single
Bench Press 5RM, 1x Max reps @80% of 5RM
Conditioning
4 Rounds done with a partner Manual Resistance Hamstrings + Dynamic Push Ups - 3 Reverse Med-Ball Toss - 3 5-Way Upper Body Plyo Circuit - 5 reps each direction *** On the Med-Balls error on the lighter side of things. Speed is the name of the game
2017 08 14
Mindfulness Mondays: How to be More Patient in a Fast-Paced World
Progress Takes Patience
The math is simple. Marginal improvements, repeated over time, create a massive impact. (This chart shows the difference between repeated 1% and .5% gains.) So if this math is so simple, why don't more people follow this advice? The answer is that patience is not easy. Our brains are even wired to prioritize short-term gains. Focusing on the long-game takes extreme discipline. Upon learning that progress takes patience, many people shut down."Well, I'm just not patient! I never have been!"This conclusion is a serious misjudgment. It represents a fixed mindset instead of a growth mindset. Just because you've struggled with patience in the past doesn't mean you can't be more patient in the future. Patience is not a fixed quality, it's a skill you can develop! And since patience is a key element of creating positive change in the long-run, it’s worth understanding how to build that skill.
Deconstructing the Role of Patience
Any project, task, or activity breaks down into three phases.- Expectations: "I’m going to get to X and it’ll take Y time."
- Action: "I'll work on A, B, and C to get to X."
- Evaluation: "After Y time, did I get where I thought I would? Do I need to adjust?"
- Taking action before setting clear expectations…
- Constantly self-evaluating instead of focusing on the task at hand...
- Feeling rushed and not taking time to intentionally evaluate progress...
3 Ways to Build Patience Over Time
1. Commit to the practice of patience
Understand that patience is a skill you can develop. And make a conscious decision to work on building this skill over time. When you commit to the practice, you increase your chances of recognizing impatience as it appears. It then becomes easier to focus on the task at hand, instead of trying to do too many things at once.2. Keep the "big picture" top-of-mind to stay present
When starting new things, or feeling anxious, take a few minutes to orient with the big picture. This helps you stay present to the plan moving forward.- Establish expectations: What am I hoping to do? Understand that goals and expectations are a guess. Hold yourself accountable to putting in the work, but stay flexible with expected results to avoid stressing yourself out.
- Plan your work: What am I going to do to make progress? Planning your approach helps you stay focused when it’s time to work.
- Set time for evaluation: When am I going to assess progress? Put specific evaluation time on your calendar. Reserve any self-questioning until that point. Side note: The evaluation phase shouldn't be about you or your self-worth (“Am I smart/good at my job?”) Evaluation is about learning, improvement, and flexibility. ("What happened when I did the work I said I would do?” / "Do I need to adjust my course?” / "Do I need to adjust my expectations?”)
3. When all else fails, hit pause
Even the best laid plans hit rough spots. The only certain thing in life is that life is full of uncertainty. If you get caught up in a moment of change, try these tactics to re-ground yourself:- Take 5 deep breaths: Your breath is always with you, and it’s always in your control. Focusing on your breath is settling and calming.
- Count to 10 (in your head) before taking action: Avoid impatient reactions by giving your gears a few seconds to turn. A few extra seconds now can yield big benefits later on when you make better decisions.
- Recall a time where patience paid off: Most great breakthroughs (learning a new skill, solving a problem, winning a game) come after extended periods of focus and effort. Thinking back to a positive memory can make it easier to stay disciplined when you might otherwise falter.
- Change your physical state: Mind and body are one and the same. As peak performance strategist Tony Robbins says, "To change your psychology, change your physiology." If you're feeling antsy, get outside and go for a walk around the block. Look at the sky. Do a few jumping jacks or pushups. Then, come back to the situation with a fresh set of eyes.
Patience is a Skill
I won't object that "patience is a virtue." But far more importantly, patience is a skill that you can (and should!) practice. While others focus on shortcuts, hacks, and unreasonable work hours, let patience be your secret weapon. We know it's a reliable path to success. And it's healthier for your long-term wellbeing. Commit to developing patience in your life by staying aware of your expectations. Keep action and planning separate, and prioritize time for evaluation. And when impatience flairs up (which it will), take a quick break. Even if it’s just 10 seconds, addressing impatience in the moment makes it easier to combat down the road. Keep pressing on! With patience at your side, there’s nothing you can’t do.Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To start every week on the right foot, join the free newsletter: Mindful Monday Mornings.
2017 08 14
2017 08 14