Today marks 1 year that we’ve been in the new location. We are forever thankful to those who put in COUNTLESS hours of sweat equity and to those that continue to do so. Your generosity and dedication to making our space and community better is inspiring. Over the weekend, dozens of gym owners, coaches and strength enthusiasts came to CFSQ for the powerlifting certification and nearly every person went out of their way to compliment our facility. Again, THANK YOU.

Reminder: The first half of this week will be light weight practice, as we will test some maxes in the latter part of the week. Work on refining the skills we’ve developed over the last 8 weeks. Take time between sets to foam roll and address nagging mobility problems in the hips or shoulders. You should leave the gym feeling energized and refreshed, not exhausted.

Dan John’s Lesson 25: Stop judging everything!

Train hard, but enjoy competition. Compete hard, but enjoy your training. One key point that must be kept in mind always is to never judge a workout or competition as “good” or “bad” solely on that single day. I often tell my new throwers, “Sorry, you just aren’t good enough to be disappointed.” Judging one’s worth as an athlete over the results of a single day is just idiocy and will lead to long-term failure. Epictetus, the Roman Stoic philosopher tells us, “We must ever bear in mind – that apart from the will there is nothing good or bad, and that we must not try to anticipate or to direct events, but merely to accept them with intelligence.” If that’s too complex, I have a favorite story.

A farmer had a horse and a son. One day, the horse died. All the neighbors said, “Oh, how bad.” The farmer said, “We’ll see.” The next day, the neighbors got together and bought the farmer a new horse. They all said, “That’s a good thing.” The farmer said, “We’ll see.” The following day, the horse threw the son while trying to break the horse. The son broke his arm. The neighbors all said, “Oh, how bad.” The farmer said, “We’ll see.” The next day, the army came into the town, drafted all the young men, save the son with a broken arm. They all died in the first battle. The neighbors said to the farmer, “Oh, how good it was for your son to have a broken arm.” The farmer said, “We’ll see.”

So, get in the gym and train. Finish your plan and shower off. Then, be sure to come back and do what Woody Allen says and “Show Up!”

Level tests are this weekend!

Warmup
Speed Ladder

3 Sets
5 Pull-ups
5 Down Dog Push-ups
Hip Mobility Series

Lift
5 x 2
Snatch @ 60%

5 x 3
Push Press @ 60%