Today’s pick is compliments of Nicole P. We still have two days left. If you’re itching to do a particular benchmark workout, comment below, email, text, etc.

Wodapalozza Fitness Festival – Massive shoutout to Trent!! His team is currently sitting 3 spots away from qualifying for the trip to Miami. After video review, we’ll see if they move up. Either way, they put up some seriously impressive times and weights and we’re psyched to watch their run for Regionals.

Save The Date – December 10th. Time to let your hair down.

Level 1/2 Test – Monday, November 7th at 7 pm.

From 40 Years of Insight, by Dan John

I have a box in my storage room that contains all my training journals. Besides sets and reps, I toss in what’s going on in my life. Often, I find long essays about the future, lists about “what works,” and funny little tidbits about my life that I would’ve quickly forgotten had I not wrote them down.

It hit me when I picked up this box the other day that I’ve been recording workouts since 1971, five years after first picking up a weight. That’s forty years! I started to think about the lessons I’ve learned and, before I knew it, I had a list of forty lessons that I had to learn the hard way.

Lesson 1: Keep a journal of some kind.

It makes me smile to see my attempt at neat handwriting in my first journal entries. The bench press workout was 85 x 8/8/4. I noted, “I was supposed to do six on the second set but it was too easy.” In the summer before my freshman year, I benched 100 pounds; my sophomore year, I benched 200 pounds; and I got 300 during my junior year in track season. I would write what I benched as a senior weighing 162 pounds, but you wouldn’t believe it.

I have a few notes about my coach’s son who came to our weight room one afternoon to see if I was “really as strong as my dad said I was.” I told him I’d already lifted and he said something that questioned my lifts. So, I put a low 300-pound lift on the bar and it went up so fast that he told me to stop. “I believe you…wow, I believe you.”

The value of a journal is seeing the progress (and the regress) of your training and training philosophy. I believe a thorough review of your old journals is probably as good as a training session.

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It should be evident that no matter where you are along your health and fitness journey, that writing it all down is just as important as doing the work. I LOVE this about our gym (and don’t see or hear about it at other gyms). Try not to miss any days. No matter how tired or rushed you are…Write it down!

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Down Dog Push-ups

Skill Review (as a group)
Barbell Good Morning

Conditioning

“Filthy Fifty (Dirty Thirty)”

Box Jumps
Jumping Pull-ups
Kettlebell Swings
Walking Lunges
Knees to Elbows/Toes to Bar
Push Presses
Good Mornings
Wall Balls
Burpees
Double Unders

L4 – 50 reps each, 32/24 kb, can sub GHD Back Extensions for Good Mornings with coach’s permission
L3 – 50 reps, as rx
L0-2 – 30 reps if necessary, butterfly situps instead of K2E/T2B, 200 single unders