With the first Open announcement three weeks from today, it’s important to consider how well you are recovering. If you don’t take any steps, but feel eh, okay after your workout, you don’t know what you’re missing. There’s a whole new world waiting for you. Read-Top Ten Post-Workout Nutrition Tips: Don’t Let Your Hard Work Go To Waste! by Poliquin Group.

Lyndzey will go into detail about pre & post-workout rituals during the Open Nutrition Talk on February 13th at 10:30 am. 

Over the last few months, I’ve become a little obsessive with morning routines. All of the great leaders, thinkers, entrepreneurs, athletes: they all have one. For the most part, they are pretty similar. They drink water, meditate (no joke. Every.Single.One.), journal, make their bed, exercise (or at least move around, yoga, etc.) and eat (well) and then they get their day started. I’ve experimented with all of these, put them in different orders, changed the amount of time devoted to each. No matter the routine, doing any of these either before I shower or before I leave for work, I feel better. Go to mymorningroutine.com to check out what some of the big players, think tech start ups, opera singers, CEO parents, in our country do first thing. 

From Febraury 25th through March 28th, part of my morning routine will be validating scores and leaderboarding (it’s a word, I promise). For the next 3 weeks (including today and yesterday and the day before and the day before that…) around 9:20 am, I check our Open team page to see who has joined the team. Well, it’s been a few days since anyone new has shown up. So, I’m going to go ahead and call out Juan Banda. Hope to see you on the Leaderboard soon, Juan! 

Warmup

Jump Rope 3 min

Skill

20-25 Minutes, break up reps into manageable sets

Levels 3/4

50 Kipping Pull-ups
60 Pushups
100 second L-sit
75 Wall Balls

Level 2

30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1

50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning

“D.T.”

5 rounds AFAP
12 Deadlifts
9 hang power cleans
6 push jerks

L4 – 155/115
L3 – 135/85

Levels 0-2

20 Minutes Kettlebell Complex

5 Swings
5 Clean and Press
5 Squats 
Rest 60 seconds 

L2 – Double Kettlebells 
L0/1 – Single Kettlebell, right side then left then rest