Level 1

Remember 8:00 AM and 5:30 PM Workouts ONLY this week!!!

 

Partner WOD

6 rounds:

500m Row Sprint

20 Knee Raises

-1 minute rest-

Partner 1 does Row, then as soon as Partner 1 is done, Partner 2 does Toes to bar. After rest, switch jobs.

Level 2

Remember 8:00 AM and 5:30 PM Workouts ONLY this week!!!

 

Partner WOD

6 rounds:

500m Row Sprint

20 L-raises

-1 minute rest-

Partner 1 does Row, then as soon as Partner 1 is done, Partner 2 does Toes to bar. After rest, switch jobs.

Level 3

Remember 8:00 AM and 5:30 PM Workouts ONLY this week!!!

 

Partner WOD

6 rounds:

500m Row Sprint

20 Toes to bar

-1 minute rest-

Partner 1 does Row, then as soon as Partner 1 is done, Partner 2 does Toes to bar. After rest, switch jobs.

Level 4 Rx

Remember 8:00 AM and 5:30 PM Workouts ONLY this week!!!

 

Partner WOD

6 rounds:

500m Row Sprint

20 Toes to bar

-1 minute rest-

Partner 1 does Row, then as soon as Partner 1 is done, Partner 2 does Toes to bar. After rest, switch jobs.

*18/20 minutes

Motivation

Excuses are lies.  They don’t help you get better.  They keep you from your goals.  Excuses are the enemy of progress.

What are your goals?  How important are they to you?  What are you going to do to reach those goals?

On Christmas morning I reached one of my goals.  It was the 50 day mark of my squat challenge. I have been doing a back squat routine which consists of 6 sets of 20 repetitions every day.  Day one looked like this: Set 1 – empty 45# bar, Set 2 – 95#, Set 3 – 105#, Set 4 – 115#, Set 5 – 125#, Set 6 – 135#.  I start each set every 3 minutes.  Day 1 was relatively easy.  The weight was light.  What was different was doing 20 reps each set.  Even though the weight was light, 20 reps takes a bit of time.  I had to find a routine.  Where do I look?  How do I breath? What do I do during the rest?  It’s managing the rest that has become the most difficult.  Even on day 1 when the weight was light, I had enough time during the rest to listen to that little voice that rationalizes the reasons why I should just stop.  You’re tired.  This will make you to sore.  You can’t do it.  Each day I would add 1/2 pound to each side of the bar.  That’s right, just one pound a day.  On Christmas morning after 50 days Set 1 was at 95#, Set 2 at 145#, and Set #6 was completed at my goal of 185#.  Merry Christmas indeed. My warm up set was my day 1 first working weight set.  My first working weight set was more than my last working set when I started this challenge.  The weight changed which gives evidence that the challenge was working to build strength.  What remained and intensified was the internal struggle.  I know I’m stronger than I was when I started but each day now brings increased doubt.  The little voice is louder than ever.  The little voice is using better tactics.  It doesn’t say I can’t do it, it tells me that I need more rest.  There was a time during the challenge I listened to the voice and started taking longer breaks.  It didn’t help.  In fact it was worse.  The little voice now had more time to try and talk me out of finishing the work that day.  It is weird ill logical we can become.  Each day now I wonder if I will be able to do the last set.  But why wouldn’t I?  It is only 1 pound more than the day before and I completed a set of 20.  Actually the last few weeks I started doing 23-25 reps on the last set.  I use this tactic to help me fight the little voice, the excuses, and lies that it tries to tell me.  I know I can lift the weight, I know I don’t need the longer rest.  Everyday there is a struggle.  But the struggle is what makes me feel so good when I win, when I do all the squats.  I don’t want it to get easier.  When it becomes easy, I must not be improving.  The little voice doesn’t say much when it is winning, it doesn’t have to.  Challenge the little voice and when it begins to scream at you do what you know you should do.  Just get it done.

I’m headed to NYC with my oldest daughter, my Father, and his wife.  It is gonna be an adventure.  We are taking a red eye flight Wednesday night.  Landing in NYC at 6:00 am on Thursday and then leaving Friday afternoon.  Thursday evening we will be having dinner with my Father’s brother, sister, and their families.  It is great to see family coming back together.  As we establish our careers and our own families we tend to grow away from those that made up our childhood.  There are different seasons of life and it is great to see the example and emphasis on family.  Make the time. Create memories. Get Awesome.

Justin

 

 

Strength

5 Rm Front Squat

Mobility: