Tuesday, December 18

December 21, 2018

 

Just two parts today, with a focus on conditioning.

Starting with "Dopamine", which involves three monostructural movements in the interval training setting.

Handstand Walk practice to follow and close our day, combined with GHD sit-ups to challenge our midline while inverted.

ACTIVATION
Alternating OTM x 12
Minute 1 - :45s Row
Minute 2 - 4 Inchworms - Video
Minute 3 - :45s Shuttle Runs (10m course)
Minute 4 - Walking Knee Tucks into Walking Quad Stretch (30s each)
Minute 5 - :45s Bike
Minute 6 - 15 AbMat Sit-Ups

Two rounds through the cycle above. Round 1 is a conversational pace on the row/run/bike, where as Round 2 is a good deal quicker.

Dopamine (5 Rounds for time)

"On the 5:00" x 5 Rounds:
20/14 Calorie Row
20 10m Shuttle Sprints
20/14 Calorie Assault Bike

Record all five interval times below, with our score being the *slowest* of the five.

Every 5:00, for five rounds, we start the triplet. Any time after completion is rest. In other words, rounds start on the 0:00, 5:00, 10:00, 15:00 and 20:00.

For the 10 meter shuttles, set two cones apart to mark the distance. There does not need to be a hand touch to the floor across the line, but rather a single foot to clear the distance.

To add clarification here, a single length from cone to cone sounds as a single "repetition". Said another way, a "down-and-back" shuttle counts as two repetitions.

If we do not have access to a bike today, complete the calories on the rower.

Metcon (AMRAP - Rounds)

Not for Time or Score:
5 Rounds:
15 GHD Sit-Ups
50' Handstand Walk

For quality practice.

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"You must expect great things of yourself before you can do them." – Michael Jordan

There is an invisible, impenetrable ceiling that we can place on ourselves.
It’s our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t lose the weight. If we don’t believe we can get the job, we won’t get the job. We can’t summon the effort for something we don’t believe is possible.

Yet, starting with the right mindset is only the first part of the puzzle, and often the easiest part. It’s maintaining the belief, despite the (guaranteed) adversity. This is where most fall – we succumb to the failures and missteps, despite them being part of the process, and change our expectations. We change our goals, to something potentially, more "attainable".

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. He had every reason to change his expectations. Every reason to aim lower, or in a different direction. And that would have been that. Yet – we know the rest of his story.

What will be ours?

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