The Desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise. What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for the what they are, and make the right decision. This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success. What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked by side by side, here we need to choose. Which one do you want more? There can only be one.
MARK YOUR CALENDAR:
Saturday, February 5th: CFML – Wayne Re-test Day. In-body Scanner and Benchmark WOD. Measure your muscle, fat, and hydration and track your progress through our benchmark workout. Physical Therapist Josh Finley will be onsite for some Q&A
REMINDER: March 1, annual inflation increase 7%
Link to Schedule for Winter 2022
THE WEEK AHEAD:
Mon: 5 ROUNDS FOR TIME, 25/20 Cal Bike, 15 Hang Power Cleans, 3 Rope Climbs
Tues: “PUNCH OUT” FOR TIME, 800m Run, 30 Thrusters, 30 Lateral Burpees Over Bar
Wed:1. EMOM x 10 MINUTES MIN 1 – 20 Alt. Single DB Power Snatch, MIN 2 – :45 Max Step-Ups –Rest 3:00 b/t Part 1 & 2-2. AMRAP x 5 MINUTES *Reps of Complex… *1 Rep is…1 DB Power Clean L, 1 DB Power Clean R, 1 DB Box Step-Over
Thurs: FOR TIME, 1000/800m Row, Immediately Into… 21-15-9, Up-Downs to Target, Pull-Ups, Immediately Into… 1000/800m Row
Fri: STRENGTH, Overhead Squat (3×6) WORKOUT ON A 15:00 RUNNING CLOCK…3 Unbroken Hang Squat Snatch, 75 Double Unders
Sat: STRENGTH, ON A 10:00 RUNNING CLOCK…Build to 3-Rep Deadlift Heavier than Workout Weight, WORKOUT 3 SETS ON A 6:00 RUNNING CLOCK… 40 Sit-Ups, 40 Push-Ups, 20 Deadlifts
Sun: WORKOUT – THE ABYSS FOR TIME* Athletes Choice… 75 DB Hang Curtis P’s** or 100 DB Hang Curtis P’s, *Every 3:00, starting at 3:00, perform a 100m Run.
Coach April’s Workout Of The Week:
- RX:
For Time
500 meter Ski
10 Toes-to-bar
500 meter Row
20 Chest-to-bar Pull-ups
1,000 meter Bike
30 Toes-to-bar
- SCALING OPTION:
Toe-to-bar = V-ups or Leg Lifts to parallel
Chest-to0bar = Regular Pull-ups
Time Cap: 10 minutes
Some advice from April: “Smooth is fast. Go hard on the Ergs but not too hard that the gymnastics suffers. You will lose more time staring at the pull-up bar then slowing down the erg. Elites aim for sub 8 mins!”
FREE 30 Minute Consultation
Stuff your coach is reading, hearing, watching, using or buying
Exercise Is Good for You, Even if You Have a Mild Case of Covid
To exercise with Covid or not—that’s the question some fitness buffs are asking. Doctors generally advise people with head colds that they may exercise, but should listen to their bodies. This seems like sensible advice for otherwise healthy people with mild Covid.
The Sticky Point in Your Bench Press
Most of us have a common sticky point in our heavier bench presses — on the chest, at the mid-point or at lock-out. The good news is its pretty easy to diagnose the problems or deficiencies and this article from T-Nation offers up a ton of accessory exercises to fix them.
The Sticky Point in Your Deadlift
Most of us have a common sticky point in our heavier deadlifts — on the floor, at mid-shin or above the knees. The good news is it’s pretty easy to diagnose the problems or deficiencies and this article from T-Nation offers up a ton of accessory exercises to fix them.
An Optimal Knee Position in the Squat
If you have trouble with your knees caving in during squats, give this drill from Squat University a try. You’ll need two bands, a box and a partner, but fixing this movement pattern is a one-way ticket to PR city.
Breathing and Bracing in Heavy Lifts
Breathing and bracing make all the difference in heavy lifts (squats, deadlifts and Olympic lifts) and practicing these skills can pay off in big ways. It’s not as simple as a deep breath in, learn more from Squat University.