Your Thought Muscle
The Power Of Thought
Random thoughts I was thinking tonight.
Have you ever avoided trying something new, a new workout, or a heavier lift because you assumed you’d fail? Yup. Me too.
Personally I have experienced this first hand with an Olympic Lifting movement, the snatch. That number is 245. In a super strange accident while snatching 245 lbs I shattered my hip. Went through a real nasty time, etcetera. To this day if I’m snatching and let my mind go there, I will begin missing lifts starting at 245. I get stuck because as soon as I let those thoughts creep in, my will can begin to flag. I stop being aggressive and I lose my focus. Guess what happens? And what I get is missed lifts.
“All that we are is the result of what we have thought.” Some might say, we can only achieve what we believe. Breathe in, breathe out, visualize the challenge, then decide that you can and will.
Things I say to myself:
U got this.
Be Strong.
Be Fast.
Be Violent.
So we have concluded that our thoughts pivotal to our success. Remember thoughts are things, they are the seeds of action or stagnation, good or bad, success or failure. Here are some pro tips if you are having problems playing nice with yourself.
1. Tell yourself you can do something, even if you don’t quite believe it. Repeat it to yourself again and again until you believe it’s true. “Whether you think you can, or you think you can't--you're right.” Read N. Hill, he’s got a bunch to say about it.
2. Visualize. I literally visualize everything, not just fitness. The interview for the job I want, the lift you want to make, the goal I want to achieve. Perfect practice makes perfect and if you can’t do it physically use your mind. There is tones of literature that speak to the value and efficacy of visualization. This isn’t just thinking about something while you are driving, you can do this, but what I am talking about is as close to mediation as I understand meditation to be. Take the snatch, you want to focus on yourself as your own witness. Then transition to first person mental visualization. Feel the muscles fire, the bar in your hands, your posture as you receive the weight…you’ll figure it out. Just do it. The more you do the better you will get at it and the faster you can drop into quality mental practice.
3. Talk to yourself in the midst of hardship as you would speak to someone you where coaching. Would you point out all the things that are going wrong? No. “Bro you look so bad right now…I bet your quads are on fire…you can’t even breath, can you?” Sounds pretty duchy right! Then don’t tell yourself those things while you are actively trying to better yourself. If you need a reason why not to read the beginning of this again. They are demotivating and will not have the effect you think they will. Instead of focusing on the pain, focus on your strategy to move through the evolution with maximum effectiveness. Use these things as clues to your next steps.
4. Find a great Fitfam . Don’t go it alone. Surround yourself with people who believe in you, want nothing but the best for you, and will remind you to get out of your own head and realize how awesome you are.
Now go crush your goals. We believe in you.
Happy New Year
Monday December 31 – Bootcamp
Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats
12 Minutes EMOM:
1: 10 Db RDL
2: 10 Db OH press
For Time
500 m row
50 lunges
500 m row
50 push ups
500 m row
50 air squats
500 m row
3 rounds not for time:
10 shoulder taps, directly into
20 plank marches, directly into
30 mountain climbers
:30 rest
Wednesday January 2 – Bootcamp
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges
12 min EMOM:
1: :40 weighted step ups
2: :40 Push Ups
For time:
500 m row or ski
50 wall balls
30 Db clean and press
50 wall balls
500 m row or ski
Accumulate a total of 3:00 plank
Accumulate a total of 3:00 hollow hold
Thursday January 3 – Bootcamp
Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push
ups
14 minutes:
Work to best 10 Rep db strict press
:30 rest
100 db push press
Bike in remaining time
15 minute AMRAP:
6 Db thrusters
8 Box Step Ups 20” Max
10 Sit Ups
4 rounds not for time:
30 lemon squeezers as fast as possible
Friday January 4 – Bootcamp
Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3
12 min AMRAP:
5 push ups
10 db squat cleans
20 db snatches
rest 5 mins
14 min AMRAP:
50 kb swings
30 pull ups or ring rows
10 kb deadlifts
3 rounds not for time
20 trx knee to elbow
10 trx pikes
Monday December 31 – Crossfit
Warm up: 2 rounds - 250 m row, 5 pull ups or ring rows, 10 push ups, 15 squats
12 Minutes EMOM:
1: 10 Db RDL
2: 10 Db OH press
For Time
500 m row
50 lunges
500 m row
50 push ups
500 m row
50 air squats
500 m row
3 rounds not for time
10 strict leg raises (hanging from bar)
:30 plank with feet on swiss ball or bosu
Tuesday January 1
Partner Workout at 10am!!! Happy New Year!
Wednesday January 2 – Crossfit
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m lunges
12 min EMOM:
1: 6 back squats w :03 second pause at bottom
2: 6 Push Ups + 5 Box Jumps
For time:
500 m row
50 wall ball 20/14
30 ground to overhead 95/65
50 wall ball
500 m row
Accumulate 2 minutes of an L hang or L sit
Thursday January 3 – Crossfit
Warm up: 10 bird dogs per side, 10 dead bugs per side, 10 jumping squats, 10 push
ups
14 minutes:
Build to heavy strict press
Then, build to heavy push press
After both have been found try to get 100 reps with just the bar
15 minute amrap:
6 thrusters 95/65
8 Box Jumps 24”20”
10 toes to bar
4 rounds not for time:
30 lemon squeezers as fast as possible
Friday January 4 – Crossfit
Warm up: 15 banded good mornings ,10 squat jumps, 5 plyo push ups x 3
12 min AMRAP:
1 clean 135/95
3 wall ball 20/14
5 push ups
rest 5 mins
14 min AMRAP:
50 kb swings
30 pull up
10 dead lift 135/95
3 rounds not for time
20 trx knee to elbows
10 trx pike
Merry Christmas!
CF
Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)
+
For 10:00
1st: 12 alternating front rack lunges or 12 alternating pistol squats if proficient
2nd: :30 double under practice
+
“Fat Amy” for time (20 minute time cap):
50 air squats
10 burpees
40 sit ups
10 burpees
30 DB reverse lunges
10 burpees
20 kettlebell swings
10 burpees
10 meter bear crawl
10 burpees
20 kettlebell swings
10 burpees
30 DB reverse lunges
10 burpees
40 sit ups
10 burpees
50 air squats
+
Not for time:
Accumulate a total of 3:00 plank
Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)
+
15 minute EMOM:
1: 2 touch and go squat cleans + 2 front squats
2: :15/side plank
3: :40 row, bike, or ski @easy effort
+
12 minute EMOM:
1: :30 alternating dumbbell snatches
2: :30 strict pull ups
3: :30 hand-release push ups
+
9 minute EMOM:
1: :30 hollow hold
2: :30 arrested superman hold
3: :30 spider plank
CF
Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)
+
10:00 EMOM:
1st: clean and push jerk clusters, 1.1.1
2nd: :30 plank w/hands on barbell
+
Every 2:00 for 10 rounds:
200m run or 250m row
+
Every :90 for 10 rounds:
:20 plank
:20 jumping squats
:20 mountain climbers
CF
Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)
+
Almost the New Year!! Complete the following for time:
31 dumbbell push press
31 pull ups
31 alternating dumbbell snatches
31 sit ups
31 toes to bar or knee raises
31 push ups
31 box jumps or step ups
31 DB squats
31 double unders or 62 single unders
31 dumbbell thrusters
31 DB lunges
31 burpees
+
Not for time:
365 meter row
365 meter ski
Monday, December 24 – Bootcamp
Warm up: 2 rounds - 5 hand release push ups, 5 inch worms, 10 squats with a :03 pause at bottom; Mobility (coach led)
+
For 10:00, continuously moving at moderate pace:
250 meter row
10 push ups
20 dumbbell snatches
+
“Fat Amy” for time (20 minute time cap):
50 air squats
10 burpees
40 sit ups
10 burpees
30 reverse lunges
10 burpees
20 kettlebell swings
10 burpees
10 meter bear crawl
10 burpees
20 kettlebell swings
10 burpees
30 reverse lunges
10 burpees
40 sit ups
10 burpees
50 air squats
+
Not for time:
Accumulate a total of 3:00 plank
Tuesday, December 25:
Gym Closed - Merry Christmas!
Wednesday, December 26 – Bootcamp
Warm up: 2 rounds - 20 meter Frankenstein kicks, 20 meter high knees, 20 meter Samson stretch; Mobility (coach led)
+
15 minute EMOM:
1: 8-10 dumbbell squat cleans
2: 12 pistol squats to box (6/side)
3: :40 row, bike, or ski
+
12 minute EMOM:
1: :30 alternating bicep curls
2: :30 tricep extensions
3: :30 kettlebell deadlifts
+
9 minute EMOM:
1: :30 hollow hold
2: :30 arrested superman hold
3: :30 spider plank
Thursday, December 27 – Bootcamp
Warm up: 2 rounds - 10 ring rows, 15 calorie row, bike, or ski, 20 banded pull aparts; Mobility (coach led)
+
10:00 EMOM:
8-10 dumbbell clean and jerks
+
Every 2:00 for 10 rounds:
200 meter sprint
+
Every :90 for 10 rounds:
:20 plank
:20 jumping squats
:20 mountain climbers
Friday, December 28 – Bootcamp
Warm up: 2 rounds - :15 side plank/side, :30 hollow hold, 20 meter walking lunges; Mobility (coach led)
+
Almost the New Year!! Complete the following for time:
31 dumbbell push press
31 ring rows
31 dumbbell snatches
31 sit ups
31 knees to elbows or leg raises
31 push ups
31 box jumps or step ups
31 squats with dumbbells
31 plate hops
31 dumbbell thrusters
31 weighted lunges
31 burpees
+
Not for time:
365 meter row
365 meter ski
FLEX and S&C The Week Before Christmas...
CF
Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)
+
For 10:00:
1st: 20m DB walking lunges
2nd: :30 double under practice
+
2 rounds for time:
30 thrusters, 35/45
30 deadlifts, 95/135
30 box jumps
30 push ups
30 sit ups
+
2-3 rounds, not for time:
200 m ski
:40 plank
Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)
+
Every :90 for 12:00
1st: 3 power clean and split jerk singles, :10 rest between reps
2nd: :30 V-ups
+
3:00 rest
+
12 minute EMOM:
1st: :30 alternating dumbbell snatches
2nd: :30 bike sprint
3rd: :30 hang power cleans
+
Accumulate a total of 50 toe touches and 50 lemon squeezers
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)
+
For 10:00:
1st: 3 front squats from the floor
2nd: 7/side plank rotations
+
Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.
+
12 minute AMRAP:
15 wall balls
15 kettlebell swings
200 m row
+
3 rounds not for time:
:30 flutter kicks
:30 spider plank
Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)
+
For 12:00:
1st: 6 R leg 1-leg romanian deadlifts
2nd: 6 L leg 1-leg romanian deadlifts
3rd: 20 band pull aparts
+
For time:
18-15-12-9-6-3
Dumbbell push press
Toes to bar
Calorie row, bike, or ski
+
3 rounds not for time:
40 m sandbag carry
:30 hollow hold
Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)
+
For 10:00
1st: :30 strict pull ups, use band if necessary
2nd: 4 back squats @30x0 tempo
+
Death by burpees:
Minute 1: 1 burpee
Minute 2: 2 burpees
Minute 3: 3 burpees
And so on, and so forth….winner gets a prize!
+
3 rounds not for time:
21 Russian twists
15 glute bridge dumbbell press
9 v-ups
Monday, December 17 – Bootcamp:
Warm up: 2 rounds - 20 mountain climbers, 10 squats, 6 inch worms; Mobility (coach led)
+
For 10:00:
250 meter row
Rest :30
+
Then, 2 rounds for time:
30 dumbbell thrusters
30 kettlebell deadlift
30 step ups (weighted if possible)
30 push ups
30 sit ups (weighted if possible)
+
2-3 rounds, not for time:
200 m ski
:40 plank
Tuesday, December 18 – Bootcamp:
Warm up: 2 rounds - 15 sit ups, 10 m walking lunges, 10 m Samson stretch (:03 pause at bottom); Mobility (coach led)
+
12 minute EMOM:
1st: :40 dumbbell squat cleans
2nd: :40 burpees over dumbbells
3rd: :40 jump rope
+
3:00 rest
+
12 minute EMOM:
1st: :30 mountain climbers
2nd: :30 bike sprint
3rd: :30 reverse lunges (with weight if possible)
+
Accumulate a total of 50 toe touches and 50 lemon squeezers
Wednesday, December 19 – Bootcamp:
Warm up: 2 rounds - 20 m high knees, 20 m butt kicks, 20 m Frankenstein kicks; Mobility (coach led)
+
For 10:00:
36 jumping jacks
24 dumbbell snatches
12 Renegade rows
+
Quick tutorial on kettlebell swings to assure a mastery of the lock out position without over extension.
+
12 minute AMRAP:
15 wall balls
15 kettlebell swings
200 m row
+
3 rounds not for time:
:30 flutter kicks
:30 spider plank
Thursday, December 20 – Bootcamp:
Warm up: 2 rounds - 5 push ups, 10 around the worlds, 10 squats with :03 pause at bottom; Mobility (coach led)
+
For 12:00:
1st: 12 pistol squats to box (6/leg)
2nd: 12 dips off box
3rd: 20 band pull aparts
+
For time:
18-15-12-9-6-3
Dumbbell overhead press
Knees to elbow
Calorie row, bike, or ski
+
3 rounds not for time:
40 m sandbag carry
:30 hollow hold
Friday, December 21 – Bootcamp:
Warm up: 2 rounds - 10 hand release push ups, :15 side plank/side, 10 ring rows; Mobility (coach led)
+
Every minute for 10:00:
15 plate hops
+
Death by burpees:
Minute 1: 1 burpee
Minute 2: 2 burpees
Minute 3: 3 burpees
And so on, and so forth….winner gets a prize!
+
3 rounds not for time:
21 Russian twists
15 glute bridge dumbbell press
9 v-ups
FLEX and S&C 12/3
George H. W. Bush - 41st President of the United States, 43rd VP, 11th Director of CIA, 2nd Chief of the U.S. Liaison Office to the People's Republic of China, 10th United States Ambassador to the United Nations, Member of the U.S. House of Representatives
from Texas's 7th district, Lieutenant United States Navy WWII
CF
Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)
+
12 minute EMOM:
1: 8 R leg reverse split squats from rack, bar on back
2: 8 L leg reverse split squats
3: 5-6/side 1-arm DB Z press
+
For time (20 minute time cap):
50 calorie row
5 burpees
50 goblet squats
5 burpees
50 weighted sit ups
5 burpees
+
2 rounds not for time:
:30 hollow hold
:30 superman hold
:30 glute bridge hold
CF
Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)
+
For 12:00 (try to match calories each time):
:60 bike cal
:60 row cal
:60 ski cal
:60 rest
+
For time:
10-1
Ground to overhead, 65/95
Burpees over the bar
Pull ups
+
Not for time:
75 toe touches
75 mountain climbers
CF
Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)
+
12:00 minute EMOM:
1st: 5 front squats from the floor (can squat clean first rep)
2nd: :30 weighted plank
+
15 minute AMRAP:
9 power cleans, 65/95
12 dumbbell front rack lunges
15 hand release push ups or handstand push ups, or 4 wall walks
+
3 rounds not for time:
10 bicep curls
10 overhead tricep extensions
10 v-ups
CF
Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)
+
Every :60 for 10:00
1st: 6 overhead squats, light, or use band
2nd: 6-8 bent over DB rows
+
For time:
27-21-15-9
Dumbbell thrusters
Kettlebell swings
Bike or ski calories
+
3 rounds not for time:
:30 sandbag hold
10 GHD hip extensions
:30 flutter kicks
CF
Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)
+
Every :60 for 12:00
1st: 8 touch and go deadlifts, moderate with perfect form
2nd: :15/side 1-leg glute bridge hold
3rd: :30 strict pull ups, use band if necessary
+
For time, with a partner (split up as desired, 1 person working at a time):
100 calorie bike
100 wall balls
100 knees to elbow or toes to bar
+
Not for time:
Accumulate a total 3:00 plank
Monday, December 3rd – Bootcamp
Warm up: 2 rounds - 200 m row, bike, or ski, 10 squats with :03 pause at bottom, 10 push ups; Mobility (coach led)
+
12 minute EMOM:
1: 12 Pistol squats to box or bench (6 per leg)
2: 12 dips off box or bench
3: 16 weighted step ups (8 per side)
+
For time (20 minute time cap):
50 calorie row
5 burpees
50 goblet squats
5 burpees
50 weighted sit ups
5 burpees
+
2 rounds not for time:
:30 hollow hold
:30 superman hold
:30 glute bridge hold
Tuesday, December 4th – Bootcamp
Warm up: 2 rounds – 10 m Samson stretch, 10 m walking lunges, :30 plank; Mobility (coach led)
+
For 12:00 (try to match calories each time):
:60 bike cal
:60 row cal
:60 ski cal
:60 rest
+
For time:
10-1
Dumbbell clean and press
Burpees to plate
Plank ups
+
Not for time:
75 toe touches
75 mountain climbers
Wednesday, December 5th – Bootcamp
Warm up: 2 rounds - 8 side plank rotations per side, 10 m death march, :30 jacks; Mobility (coach led)
+
12:00 minute EMOM:
:40 alternating dumbbell snatches
:40 plank march
+
15 minute AMRAP:
9 dumbbell cleans
12 dumbbell front rack lunges
15 hand release push ups
+
3 rounds not for time:
10 bicep curls
10 overhead tricep extensions
10 v-ups
Thursday, December 6th – Bootcamp
Warm up: 2 rounds - :20 bar hang, :20 squat hold, :20 bottom of push up hold; :30 overhead plate hold; Mobility (coach led)
+
10 m EMOM:
8 Overhead squats with pvc pipe or band (if mastered, move on to light dumbbells); squat to box if necessary
+
For time:
27-21-15-9
Dumbbell thrusters
Kettlebell swings
Bike or ski calories
+
3 rounds not for time:
:30 sandbag hold
10 GHD hip extensions
:30 flutter kicks
Friday, December 7th – Bootcamp
Warm up: 2 rounds – 20 banded pull aparts, 20 sit ups, 10 banded good mornings, 10 inch worms; Mobility (coach led)
+
For 12:00:
15 kb deadlifts
12 glute bridge dumbbell press
9 ring rows
+
For time, with a partner (split up as desired, 1 person working at a time):
100 calorie bike
100 wall balls
100 knees to elbow or toes to bar
+
Not for time:
Accumulate a total 3:00 plank