Thursday 10/3/19
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Thursday 10/3/19

Are you unintentionally setting yourself up for failure? A lot of us set well-meaning goals for our personal wellness and fitness but find ourselves never quite seeing the fruits of our perceived labors. What is stopping you from getting to the next level? (Huge run-on sentence coming) Maybe you find yourself struggling to get to the gym on time or you are too tired to work out because you only got 4 hours of sleep last night or you feel like you don’t measure up to the other people at the gym or you get bored with working out or you’re light-headed because you didn’t eat at the right time or maybe you’re afraid of making other people feel inferior to your superior abilities (?!) … I’m taking a wild guess here, but I’m guessing some of those thoughts or experiences have rang true for a few of us.

Congratulations, you’re engaging in self-sabotaging behavior, where you’re unintentionally setting yourself up for failure.

Psychologists call this kind of avoidance self-sabotage: It’s when we put off or ignore a situation or task to our own detriment because doing it would force us to confront our fears or anxieties. This often manifests itself in extreme procrastination (not that I’ve ever had problems with that), and there are many reasons we fall into these patterns.

Self-sabotage is particularly dangerous to our goals because it’s self-reinforcing. By putting off tasks we don’t want to do, we experience temporary relief at the thought of not having to do them, so the cycle continues.

The problem is, there’s really no trick for breaking out of that cycle: One way or another, you’re going to have to confront the thing you’re avoiding. You can, however, ease into it by focusing on self-compassion and going easy on yourself. Don’t beat yourself up for putting it off for this long — that’s already happened and there’s nothing you can do about it. Just act now to set things right.

So today, just take care of it. For me that meant finally writing [this blog post]; the emotional burden it lifted was incredible. [End] your week on the right foot by closing [the browser] (after you finish reading it, of course) and getting started on that one thing. You’re going to feel so much better after you’ve dealt with it, I promise. via

And I dedicate this 🎶 song 🎶 to today’s post.

0:00 – 15:00
Instructor led Jump Rope (5 min)
Instructor Mobility

15:00 – 30:00

Handstand Progression

With a partner, only one person working at a time, the other will watch the clock for you.

L4 – 2x 30 seconds face the wall handstand holds
L3 – same as L4 or 2x 30 seconds hold facing away from the wall
L2 – 5 minutes practice: kick up to the wall from down dog and hold for up to 30 seconds
L1 – 5 minutes practice: box assisted inverted pike holds

L4 – 5x 12 face the wall handstand shoulder taps (6 taps per hand)
L3 – same as L4 if you can FTW OR 5x 10 handstand shoulder taps facing out
L2 – 5x 10 box assisted inverted pike shoulder taps
L1 – 5x 20 SLOW plank shoulder taps

C. (time permitting)
L3/4 – freestanding handstand practice on the turf (kick up and try to hold)
L1/2 – hollow body practice (hold for 15-20 seconds at a time)


30:00 – 40:00
Movement specific warmups
Kettlebell Snatch (dumbbells if necessary)
Rotational Snatch

40:00 – 60:00
5x E4MOM

“Dirty Bomb”


2:00 quality reps:
Perform the following kettlebell exercises as a ladder, alternating arms after you finish the squats on the first side. If you get up to 5 reps on each side, start over at 1 rep (L1-should start over after 3 on each side)
-Rotational Snatches (pause for 2 seconds at the top)
-Single Arm Squats (just lower the weight to your shoulder after your snatches are over)
-Repeat on other Arm

1:00 max reps:
-Jump Rope

1:00 recovery:
-Rest, breathe, get your heart rate down

If your setup isn’t good, your back will suffer, so lower levels may substitute a dead hang snatch (below the knee, but not from the floor) in order to maintain a good neutral spine throughout the workout.
Try to keep track of your Double Unders every round. Your goal is 100 per round(500 total)!

L4 – 24/18, double unders
L3 – 22/16, double unders
L2 – 20/14, double under practice (can try penguin hops or tuck jump double unders)
L1 – can do regular/non-rotational and use dumbbells for snatches if necessary, no rx weight, single unders