Friday, 22 July

Warm Up

PART 1: Overhead Squat

5 Sets of 3

*Score = Lowest weight used for a working set

Part 2: “Nancy”

5 Rounds For Time:
400 Meter Run
15 Overhead Squats (Rx: 95/65) (Scaled: 65/45)

*Score = Time it takes to complete the workout

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat
C. Static Reverse Hyper Hold (60-90 Seconds)

DAILY MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Thursday, 21 July

Warm Up

“Ship Show”

For Time:
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (RX: 50’s/35’s) (Scaled: 35’s/25’s)
60 Single Dumbbell Box Step Ups (24″/20″)
400 Meter Run
200 Meter Double Dumbbell Farmers Carry

*Score = Time it takes to complete the workout

AFTER CLASS:

15:00 Row
Every 3:00 complete 1 round of Cindy

DAILY MINDSET:

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Wednesday, 20 July

Warm Up

Part 1: Deadstop Deadlifts

5 Sets of 3

*For total load

Part 2: “ANGIE’S GOT WHEELS”

AMRAP 30:
“Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats

*Every 2:00 250/200 Meter Row

*Score = Total Rounds + Reps

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Banded Side Plank (60-90 Seconds)
B. Single Leg GHD Hip Extensions
C. Wrist Rolls with Barbell (60-90 Seconds)

DAILY MINDSET

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Tuesday, 19 July

Warm Up

“RESET BUTTON”

5 Rounds For Time [40 Minute Time Cap]:
400 Meter Run
30 Double Unders (Scaled: 45 singles or plate hops)
[Rest 1:00]
500/400 Meter Row
30 Double Unders (Scaled: 45 singles or plate hops)
[Rest 1:00]

Scaled:
*Score = Time it takes to complete the workout

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Ring Plank Hold (60-90 Seconds)
B. High Lateral Box Step Downs (Weigthed)
C. Seated Dumbbell Reverse Fly

DAILY MINDSET

“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Monday, 18 July

Warm Up

PART 1: Push Press

5 Sets of 3

*Score = Lowest weight used for a working set

PART 2: “Macho Minute”

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees

Barbell: RX: (135/95) Scaled: (95/65)

*Score = Total Burpees

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Chest Supported Barbell Row On Bench
B. Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

DAILY MINDSET

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Sunday, 17 July

****NO CLASS OPTIONAL WORKOUT****

WARM UP

“Sweaty Sunday” [Choose One]

Workout Definition

[RUN]
3 Sets:
500 Meters at Fast Pace
90 Seconds Rest
400 Meters at Fast Pace
90 Seconds Rest
300 Meters at Fast Pace

Rest 5 Minutes Between Sets

[ROW]
3 Sets:
625 Meters at Fast Pace
90 Seconds Rest
500 Meters at Fast Pace
90 Seconds Rest
375 Meters at Fast Pace

Rest 5 Minutes Between Sets

Saturday, 16 July

WARM UP

“Uphill Battle”

[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls (20/14)

Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run

*Score = Rounds + Reps

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. Dumbbell Chest Fly
B. Reverse Hyperextension Hold (To Failure)
C. Triceps Kickback

DAILY MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Friday, 15 July

WARM UP

Weighted Pull-Up

For Total Load

5 Sets of 3 (Scaled work on strict pull ups)

“NoPull” [COMPETE/TRAIN]

5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row
2 Rope Climbs (15′)
10 Power Snatches (RX 95/65) (Scaled 75/55)

*Score = Time it takes to complete the workout

AFTER CLASS

Run Conditioning:
3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
40 Seconds at Fast Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
20 Seconds Sprint
90 Seconds Easy

DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Thursday, 14 July

WARM UP

“Nail Polish”

5 Rounds x AMRAP 4:
30/20 Calorie Row
30 x 10-Meter Shuttle Runs
Max Toes to Bar

Rest 4 Minutes Between Rounds 

*Score = Total Toes to Bar

DAILY MINDSET

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we *get* to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world

Wednesday, 13 July

WARM UP

PART 1: Front Squat

5 Sets of 3

*Score = Lowest weight used for a working set

PART 2: “The Admiral”

3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (RX 155/105) (Scaled 115/85)
20 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

DAILY MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.