GROUP WARMUP
2 sets -
5 external oblique opener variation: leg raise
5 T-Spine Opener
5 Overhead plate stretch
5 Kang plate squats youtu.be/YhoyHP6hqX4
:20 frog stretch
+ trainer led barbell warmup
BARBELL WORK
Every 2 minutes for 14 minutes
2 Squat clean + 1 split jerk @ 55 - 75%
GENERAL STRENGTH/GYMNASTIC WORK
Circuit 1:
3 sets -
4 D-ball/sandbag over the shoulder
50 meter sled push heavy
Circuit 2:
3 sets -
2 High amplitude toes to bar
5 Ab wheel rollout
:30 hollow hold
Our Myotatic work is complete - great job everyone! We will start our Murph prep this week and test our back squats and pull-ups on Friday. Next week brings some fun with familiar CrossFit benchmark workouts. Then, onto the next training phase.
Mindset Monday - Set Your Intentions
You may have heard the phrase, "set your intention," which is planning and forethought regarding what you want to achieve. I never knew how powerful setting intentions was until recently, when I started taking part in weekly mindset challenges by Jim Kwik.
A few weeks back, the challenge was to remember your dreams. To me, that sounded near impossible, as I don't typically remember my dreams. The first of Jim's tactics for remembering dreams is to set the intention before falling asleep. So, that's what I did. I told myself I was going to dream vividly and remember. Guess what? IT WORKED!
This demonstrates the awesome power of the mind.
So...let's do it! Take five minutes to set a few intentions for the upcoming week. What do you want to achieve at work? What actions will you take to live a healthier life? To be the best version of yourself?
Here are mine: I am experimenting with a fasting-mimicking diet this week. I will listen to my body, stay focused, and enjoy the process. I will enjoy taking a break from workouts. And I will also find time each day to meditate, as it always does wonders for me, personally.
Make it a great one!
