19 Nov 2014

112014

By There are no tags 0 comments

1. 5 Sets to work up to something heavy of …
1a. 3 Power Snatch, 1:30 Rest
1b. 3 Thrusters @same weight, 1:30 Rest

2. AMRAP3
3 Power Snatch @80% of above weight
3 Push Ups

2min Rest

AMRAP3
3 Thrusters
3 Pull Ups

2min Rest

AMRAP3
3 Power Snatch
3 Burpees Over The Bar

2min Rest

AMRAP3
3 Thrusters
3 Pull Ups

18 Nov 2014

111914 PR Wednesday

By There are no tags 0 comments

1. 12min to find 1RM Shoulder Press

2. “Cindy”
AMRAP20
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
AMRAP20
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

17 Nov 2014

111814

By There are no tags 0 comments

1. 6RFT
8 Overhead Squats (95/65)
4 OH Walking Lunges (95/65)
200m Run

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar do 20 Double Unders

16 Nov 2014

111714

By There are no tags 0 comments

1. Power Clean
Work up to a 1 RM

2. EMOM8
2 Power Cleans @80% (Touch and Go)
4 Barbell Roll Outs from Knees

*If you miss a round, complete 5 Burpees and rest until next round

15 Nov 2014

111614

By There are no tags 0 comments

Partner “Regatta Gone Mad”
(1 Person works at a time)
(Split up work as you see fit)
Complete For Time …
75 Deadlifts (95/65 lbs)
2k Row
50 Power Cleans (95/65 lbs)
2k Row
75 Push Ups

14 Nov 2014

111514

By There are no tags 0 comments

1. Thruster
15min to find Heavy 3

2. AMRAP15
50m Crab Walk
10 K2E
5 KB Snatch Each Arm (1.5/1)
5 Pistols Each Leg (Alternating)

*Rx+ (Pistol w/ KB)
*Scaling (Single Arm KB Swing, Reverse Lunge w/ KB)

13 Nov 2014

111414

By There are no tags 0 comments

1. 4RFT
400m Run
30 Wall Balls (20/15)
20 Double Unders
10 Deadlifts (275/185)

2. Max Handstand Hold (Free Handstand or Feet Off Wall)
3 Attempts

Tom Taylor Jr liked this post

It is easy to get caught up in the needs and wants of others. Your boss, family, clients, friends its easy to feel like you are being pulled in a thousand directions at one time. Its surprising that by the end of each day we are not all wanting to be hermits with no social engagement whatsoever. Pure isolation.

How do you manage this? When everything seems to be coming down to you and beginning to overwhelm you, what do you do? Some just stuff it deep down inside themselves until eventually one day it explodes! Not the best option, trust me. Others break down and sob. Not my idea of a good time either.

A practice that I have been working with and have challenged my staff to begin trying is called “Sacred Silence”. This is another drill lesson that Coach Divine uses in the Unbeatable Mind Academy. The beauty of this drill is in its simplicity and it doesn’t require a long commitment. It doesn’t have to be perfect, you just need to practice it. Below I have written out the basic premise of Sacred Silence. Give it a go and post to comments your thoughts.

Sacred Silence

The task is to find a comfortable chair where you will be uninterrupted for 3 minutes. Not a terribly long time at all. Be sure to sit upright. Now close your eyes and concentrate on your breathing. Employ the box breathing technique: breathe in for 3-5 counts, hold for 3-5 counts, exhale for 3-5 counts, remain deflated for 3-5 counts. As you are breathing begin paying attention to your mind in action: what you hear, smell, and feel. If you a car driving by just repeat to yourself in your head “hearing, hearing”. If you feel something, “feeling, feeling.” If your mind strays, that’s ok. Note it and come back to your senses. This will allow you to help settle down, relax and unwind after a stressful meeting, day, etc.

tranquil water

 

 

 

Day in and day out it is very easy to get caught up in the activities necessary to just get through the day. Sometimes it seems we are operating on automation. Have you ever finished your day and sat for a moment and ask what did I really accomplish?

12 Nov 2014

111314

By There are no tags 0 comments

1. Bench Press
5 reps @ 75%
3.3.3 Skin the cats, rest 3 minutes
3 reps @ 85%
3.3.3 Skin the cats, rest 3 minutes
1+ reps @ 95%
3.3.3 Skin the cats

2. Complete For Time … (7min Cap)
10-9-8-7-6-5-4-3-2-1
Box Jump (24/20)
1-2-3-4-5-6-7-8-9-10
Burpee

11 Nov 2014

111214 PR Wednesday

By There are no tags 0 comments

1. Front Squat
5 reps @ 75%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
3 reps @ 85%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
1+ reps @ 95%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

2. Row 2k


1 2 3 4 5 55