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May 12, 2019

May 13, 2019

2 sets -
5 external oblique opener variation: leg raise
5 T-Spine Opener
5 Overhead plate stretch
5 Kang plate squats
:20 frog stretch
+ trainer led barbell warm up

Every 2 minutes for 8 minutes
3 Squat snatch pause below knee @ 50-60%

Rest 3:00

Every 2 minutes for 10 minutes
2 Squat snatch @ 60-75%

Set 1
1a. Front squat 4-6 reps @70%
Rest 20sec
1b. Front squat 2-3 reps @70%
Rest 20sec
1c. Front squat 1-2 reps @70%
Rest 3-5 mintues

Set 2
2a. Front squat 4-6 reps @65%
Rest 20sec
2b. Front squat 2-3 reps @65%
Rest 20sec
2c. Front squat 1-2 reps @65%

3 sets -
:30 hollow hold
:20 Plank

We are starting a new rest-pause training phase today! Stick exactly to the short rest periods between sets directed above.

Mindset Monday - Intimidation

I received a few great ideas for Mindset Monday and today we will tackle one of them: intimidation. For many people, simply walking into our gym (or any gym) can be intimidating. The intimidation can come from comparing yourself to others. It could come from past "failures" in fitness or not having a training background. Maybe it's from being exposed to a new group of people. Or the fact that you are learning new things that feel and sound foreign.

It's OK to acknowledge your intimidation. We've all been there. But, realize what a good thing you are doing for your health. Set some goals. Let your coaches know about those goals so they can help. Ask questions. Look at the workout the night before and review the videos so you come prepared - I think preparation is a major key to overcoming intimidation. Show up and do the work. Say hello - our members are awesome, friendly, and supportive people!

And most importantly, realize that no one is judging you - everyone has been in the same place before. We've all been at the point where we don't know a snatch from a clean. Or we can't do a pull-up or an air squat. You are going to achieve so much within our walls...and, in turn, it's going to make you feel better outside the gym. Visualize what you want. Remember the reasons you wanted to step up your fitness in the first place. Enjoy the process!

We understand that the struggle is real and we appreciate you making this got this!

And if you still need a little motivation, click HERE to read about Forty-six-year old Amy Palmiero-Winters just became first female amputee to run the Marathon des Sables, a 140.7-mile ultramarathon over six days in the Sahara Desert.

Last Day to Order CharityWOD shirts!

$5 from the sale of each shirt goes to Sunday Strong. If you’d like one, please email with your size, tank, or tee and quantity TODAY. $25 each.

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