Tuesday 8/7/18

Tuesday 8/7/18

A lot of our schedules have been hectic over the summer. We think back to a time when we had healthy routines and ask ourselves, “What was I doing then that I’m not doing now?!” Sometimes it’s as simple as waking up at consistent times, making a pot of coffee in the morning, or re-establishing old routines that used to work for you. In Mary Oliver’s A Poetry Handbook, she uses a wonderful analogy for simply showing up.

“Part of the psyche that works in concert with consciousness and supplies a necessary part of the poem—the heat of a star as opposed to the shape of a star, let us say—exists in a mysterious, unmapped zone: not unconscious, not subconscious, but cautious. It learns quickly what sort of courtship it is going to be. Say you promise to be at your desk in the evenings, from seven to nine. It waits, it watches. If you are reliably there, it begins to show itself—soon it begins to arrive when you do. But if you are only there sometimes and are frequently late or inattentive, it will appear fleetingly, or it will appear not at all.”

Showing up leads you to opportunity. Whether it be work, finding the muse in your art, or – yes – even fitnessing at the gym. Show up, do good work, be consistent, and the results will come.

Super Dynamic Warmup
Instructor Mobility

Review/Practice/Warmup today’s Lifts with your Coach


12 minutes

Levels 2-4

12 Barbell Front Squat
12/12 Kettlebell OR Dumbbell Strict Press R/L
Rest 30-60 seconds between each movement

Levels 0/1

12 Double Kettlebell Front Squat
12/12 Kettlebell Strict Press R/L
Rest 30-60 seconds between each movement


4x (20 minutes)
40/20 interval
Ball Slams
Battle Ropes (hold deep split stance, switch halfway)
Alternating Dynamic Lateral Lunge (no weight)
Toes to Bar