Monday 2/5/18

Monday 2/5/18

That’s Baosome!  – Shout out to Bao for setting and hitting a goal already…a 5 kilo snatch upgrade…BAM! It’s a goal he’s been working towards for over a year. Major congratulations.

Appreciation & 2018 Goals – There’s still plenty of room on the chalkboard and this week’s WLC well-being practice couldn’t be more fitting. For those of you taking the Whole Life Challenge and for everyone else…..

This Week Is About Expressing Appreciations

  1. Each day this week identify a person you want to appreciate.
  2. Write down one thing you appreciate about this person.
  3. Immediately following, write down one thing you appreciate about you.

Easy enough, right? But now read the thinking behind this practice and think about all that empty space on the goals board….

It’s far easier to think negative thoughts about people than positive ones. Negative thoughts are safer. When these thoughts are about others, we get to place ourselves higher on the totem pole. And when these negative thoughts are about ourselves, then we don’t expose ourselves to disappointment.

**Read it again and think about what you’re trying to accomplish in the gym.**

Negative thoughts are safer.

When these thoughts are about others, we get to place ourselves higher on the totem pole.

And when these negative thoughts are about ourselves, then we don’t expose ourselves to disappointment.

Negative thoughts never disappoint because when we live up to them (or down to them), at least we get to be right.

Conversely, expressing our appreciations can feel like a tricky path. When we acknowledge what feels good about others, we risk feeling embarrassed, disappointed, rejected, or hurt. And when we acknowledge ourselves? Well, many people believe it’s egotistical to say anything good about themselves. And if complimented, they’ll bring up all the times they weren’t that or compare themselves to someone who is more that and convince themselves it’s just not true.

But true appreciation isn’t ever about true or false. It’s about acknowledging the things about you and others that you want to see more of in yourself, them, and the world. More than just positive thinking, our appreciations are grounded in the things you see, feel, experience, and know about yourself and others.

The more you tell your brain you see these positive things, the more your brain will get accustomed to noticing them. And the more you notice and appreciate, the more you begin to experience your thoughts as kinder, yourself as more accepting, and your life as being full of things to be grateful for.

Getting Called Out – So, could it be that skipping writing down something you want to achieve for the world to see is easier because you won’t let you or others down or even fail in front of the gym? Of course. But, we hope you’re not here to do something easy.

First Things First – I’m calling myself out. I’ve been asked multiple times by several people what my own goals are. I have some in mind. I have a few people that I compare myself to that I don’t want to “beat” me. How ridiculous is that? And I’m a coach. I don’t even know why I care if someone does better than me (Oh, Heeeey, ego). Moreover, I should want everyone to surpass me. That’s the sign of a great coach. (After the Strongman contest this weekend, my goals are going up.)

So, I get it. I know almost everyone thinks that way. And a little friendly, even if internal, competition is good. But it shouldn’t paralyze you from being willing to fail or accomplish in front of people. Especially in the gym. We’re all here to get fitter. So what if you only add 10 pounds to your clean instead of the 25 you hope for? Did you work your ass off to get better? Then you accomplished something.

Call To Action – There’s by far too many missing names from the wall….particularly long term, higher level members. It’s your time to step and lead from the front. So, like myself, you’re getting called out too.

Cope
Joseph
Courtney
Denise
Patti
Patrice
Andrew
Nicole
Lee
Graham
Juan
Yessi
Chris
Clark
Kelly
Boda
Shabo
Jennifer

(I assume you’re scrolling back up to see why your name is listed above. I’ll wait.)

Daily Appreciation – I’m taking the WLC. My daily appreciation goes out to those who have stepped up and put themselves out there on the board. It’s intimidating and staring back at you every time you walk in the gym. So Vania, Khadijah, Billy, Hilary, John, Keir, Rosie, Robert, Niki, Kristy, Bill, and everyone else who has put a goal out into the universe….you freaking rock.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Strength

Levels 2-4
18 Minutes

E3MOM
3 Bench Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes

E3MOM
5 Double Kettlebell Floor Press
30 second Side Plank R/L

Skill
15 Minutes E3MOM (5 rounds)

Levels 3/4

First Minute:
Box Pistol – Squat down to a box if needed (as low as possible)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 Seconds Strict Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 seconds Box Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Conditioning

5 Minutes AMRAP

Burpee Pull-ups

L3/4 – Kipping ok
L2 – Jumping pull-ups (or if you need a band do 5 burpees followed by 5 banded pull-ups)
L0/1 – Burpees only