11/09/2018

11/09/2018

  November 9, 2018
11/09/2018

Mindset
“Energy and persistence conquer all things” – Benjamin Franklin

We are quick to pass judgements on what is possible.

Before we take measurement on what we are capable of learning, building, achieving, our thoughts gravitate to the magnitude of the obstacles ahead. And we pass judgement, based on our current state of affairs.

In doing so, we fail to realize how powerful we truly are.
Instead of looking at tasks as “possible” or “impossible”, ask ourselves – how hard as we willing to work?
If we don’t have the skills required to get the job – we can learn them.
If we don’t have the 400lb back squat – we can forge it.
If we’ve never ran more than a mile before, we can build our capacity to run in the Boston Marathon.

It’s not whether it’s possible or not – let’s take those out of our vocabulary.
It’s how hard we willing to work. How much we are willing to sacrifice.
How far, we are willing to go.

Weightlifting
Squat EMOM Wk 1 Day 2
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 1 Front Squat
Even Minutes – 3 Back Squats

*Both* lifts are performed with the same load:
70% of our estimated 1RM Front squat.
**Score is weight for FS reps

Metcon
Metcon (3 Rounds for reps)
Happy Birthday Danford!

In Teams of 3, 1 Round:
8:00 – Row for Calories
6:00 – Bike OR Ski for Calories
4:00 – Lateral Burpees over Erg

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): Regular burpees

Target: Fitness with friends!!!
Next Level
Clean Complex
5 Sets of the Complex:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Sets 1, 2, & 3 – 70% of 1RM Clean and Jerk
Sets 4 & 5 – 75% of 1RM Clean and Jerk