Wednesday 10/9

Warm up 

A- Mash- feet + calves

B- Combo Activation #4

3x

5 OHS with band 5 second pause

10m OH duck walk with band

5 straddle lateral lunges + walkout + push up

10m walking pigeon 

Single leg deadlift 5R/5L

15 hitch hikers

10m Sampson stretch + lizard + rotation

Skill 

DB Power cleans & jerks 

Partner WOD

30 minute ping pong

30 double unders

10 burpees to cross bar

12 TTB (can not be broken/ 5 burpee penalty for both partners)

10 squat jumps

6 DB power cleans 

6 DB power jerks

Tuesday 10/8

Warm up 

A- Mash- T-spind + pec + quads

Activate- 5m OH duck walk + 7 OH lateral lunges

B- BURGENER WARM-UP:

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill

Weighted dips

WOD

13 minutes

3 Weighted dips AHAP

3 power snatches

3 OHS AHAP

GoFit

Warm up 

A- Mash- T-spind + pec + quads

Activate- 5m OH duck walk + 7 OH lateral lunges

B- Single Arm DB Warm Up #1

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

Movement standards

WOD

5x

30:30

-Dips

-DB snatches

-Ring rows

-Goblet squats

Monday 10/7

Warm Up 

A- Roll- calves + ITB

Activate- 7 explosive step up on each side + 5 single leg broad jumps on each side

B- Hip & Glutei Activation

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

Skill

Strategy 

WOD

For time:

4 rounds of:

200m run

12 burpees over the mono rail

*12 minute time cap

10/6 Motivational Sunday

Parts that Don't Want to Heal

Parts that Don't Want to Heal

BY MADISYN TAYLOR When we choose that which is not best for us, there may be a deep-seated part of us that does not want to heal. In almost every case, we know what is best for us in our lives, from the relationships we create to the food we eat. Still, somewhat mysteriously, it is often difficult to make the right choices for ourselves. We find ourselves hanging out with someone who leaves us feeling drained or choosing to eat fast food over a salad. We go through phases where we stop doing yoga or taking vitamins, even though we feel so much better when we do. Often we have no idea why we continue to make the less enlightened choice, but it is important that we inquire into ourselves to find out. When we choose that which is not best for us, the truth can be that there is a deep seated part of us that does not want to heal. We may say it's because we don't have the time or the energy or the resources, but the real truth is that when we don't take care of ourselves we are falling prey to self-sabotage. Self-sabotage happens unconsciously, which is why it's so difficult to see that we are doing it. The important thing to realize is that this very part of us that resists our healing is the part that most needs our attention and love. Even as it appears to be working against us, if we can simply bring it into the light of our consciousness, it can become our greatest ally. It carries the information we need to move to the next level in our healing process. When we recognize that we are not making healthy choices, we might even say out loud, "I am not taking care of myself." Sometimes this is the jolt we need to wake up to what is actually happening. Next we can sit ourselves down in meditation, with a journal, or with a trusted friend to explore the matter more thoroughly. Just shining the light of our awareness on the source of our resistance is sometimes enough to dispel its power. At other times, further effort is required. Either way, we need not fear these parts that do not want to heal. We only need to take them under our wing and bring them with us into the light.

Simplifying Your Schedule

Simplifying Your Schedule

BY MADISYN TAYLOR Simplifying your schedule and busyness each day, may be crucial to avoid burnout. For many, life is a hodgepodge of never-ending commitments. Yet few of us can be truly healthy or happy without regular periods of downtime. While there is nothing inherently wrong with busyness, those of us who over-commit or over-extend ourselves potentially face exhaustion and burnout. When you feel overwhelmed by your commitments, examining your motivation for taking on so many obligations can help you understand why you feel compelled to do so much. You may discover that you are being driven by fear that no one else will do the job or guilt that you aren't doing enough. To regain your equilibrium and clear the clutter from your calendar, simplify your life by establishing limits regarding what you will and will not do based on your personal priorities. Determining where your priorities lie can be as easy as making two lists: one that outlines all those obligations that are vital to your wellbeing, such as work, meditation, and exercise, and another that describes everything you do that is not directly related to your wellbeing. Although there will likely be items in the latter list that excite your passion or bring you joy, you may discover that you devote a large portion of your time to unnecessary activities. To simplify your schedule, consider which of these unnecessary activities add little value to your life and edit them from your agenda. Remember that you may need to ask for help, say no firmly, or delegate responsibility in order to distance yourself from such encumbrances. However, as you divest yourself of non-vital obligations that cause you stress, serve no purpose, or rob you of opportunities to refresh yourself, you will feel more energetic and enthusiastic about life in general. If simplifying your schedule seems prohibitively difficult and you still feel pressed to take on more, try imagining how each new commitment will impact your life before saying yes. When you consider the hassle associated with superfluous obligations, you may be surprised to see that your schedule is impeding your attempts to grow as an individual. Your willingness to pare down your agenda, no matter how gradual your progress, will empower you to retake active control of the life that defines you.

Hero Saturday 10/5

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Warm Up 

A- Mash glutes & pec minor

B- Barbell complex #3

Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thrust

Skill

Bench or floor press/ bailing out of squat

WOD

Justin

For Time:

30-20-10

Body Weight Back Squat

Body Weight Bench Press

Strict Pull-ups

September 2019 Highlights

Friday 10/4

Warm Up 

A- Roll t-spine + box stretch

 3x 5 planche push ups + 5 ultra wide underhand pull ups

B- Gymnastic #7 Warm Up

As a group:

Tabata jump rope (focus on speed)

3x

15 second L-sit / tuck sit

3x 

15 second holding the hollow body position

15 reps wall squats

Then 2 rounds of:

3x

10m lateral banded walk (glute activation)

3x 

Kick up to a handstand and work the negative on the way down

3x

Power jumps

3x

Candlestick to standup

Skill

Pistols/ rope climbs/ HSPU

WOD

2 minute AMRAP

-Rope climbs

2 minutes rest

2 minute AMRAP

-HSPU

2 minutes rest

2 minute AMRAP

-Pistols

Thursday 10/3

Warm Up 

A- Roll t spine + calves

B- Combo Activation #3

Overhead banded pull aparts 20 reps

10m OH duck walk

Toy soldiers 10m

Band pull aparts 20 reps

Walking lunge with Sampson followed by a broad jump 15m

Band walks (Lateral)

Inch worm with push up 10m 

Shuttle run 50m

Skill

Cycling snatches and box jumps

WOD

20 minute AMRAP

10 DB snatches w/30# m/50#

15 TTB

15 box jump up and overs w/20” m/24”

GoFit

Warm Up 

A- Roll t spine + calves

B- Combo Activation #3

Overhead banded pull aparts 20 reps

10m OH duck walk

Toy soldiers 10m

Band pull aparts 20 reps

Walking lunge with Sampson followed by a broad jump 15m

Band walks (Lateral)

Inch worm with push up 10m 

Shuttle run 50m

Skill

Cycling snatches and box jumps

WOD

Tabata the following:

-DB snatches

-TTB/ leg lifts

-DB goblet squats

-Box jumps/ step ups