03/11/2019

03/11/2019

  March 11, 2019
03/11/2019

Raevin
Mindset
“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t *just* the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it truly is all that matters.

Metcon
Adele (5 Rounds for reps)
5 Rounds:
1 Minute Row
1 Minute Double DB Power Snatch (50/35)
1 Minute AbMat Sit-ups
1 Minute Rest

Rx Plus (OPEN): as written
Rx (PERFORMANCE): 35/20
Scaled (FITNESS): Lighter than Rx DB weight

Target Reps: 275/250 reps
Next Level
Snatch Primer
5 Sets:
3 Muscle Snatches
3 Behind the Neck Push Jerks (Snatch Grip)
3 Pausing Overhead Squats

Set #1 – 35% of estimated/current 1RM Snatch
Set #2 – 40% of estimated/current 1RM Snatch
Sets #3, 4, 5 – 45% of estimated/current 1RM Snatch* Record in WODIFY

Weightlifting
Back Squat
Every 2:00 complete 1 set

6 Sets:
Set #1 – 5 Repetitions @ 70%
Set #2 – 3 Repetitions @ 75%
Set #3 – 5 Repetitions @ 70%
Set #4 – 3 Repetitions @ 80%
Set #5 – 5 Repetitions @ 70%
Set #6 – 3 Repetitions @ 85%*Record in WODIFY

3 Waves. All three sets of 5 are completed at 70%, and the three sets of 3 progress from 75-80-85%. Rest as needed between sets.