500 is the magic number – Shout out to Hilary Woods attending her 500th class last night!! (Yep, she tracks it because…DATA!) She’s also on day 24 of #januarywhole30 along with her husband, Eric, yours truly (day 25) and my personal training client, Rich, the entire New You Challenge group, Greg & Amy with their massaged kale, Mario working the slow carb diet, and Courtney & his wife (6am) are on day 5 of the Whole Life Challenge. Kudos to everyone making the commitment to focus on fueling your body the right way, kicking sugar to the curb and, most importantly, going sober.
If you are planning to participate in the Open (which ALL of you should be planning on!!!), it’s not too late. In fact, you have exactly one month to get your nutrition in check before Opening Day. It’s the perfect day to start. Eat meat, seafood, eggs & veggies (and then more veggies), some fruit, nuts and seeds. Get 30 grams of protein within 30 minutes of waking up. Eat a small meal before you workout. Take a quality protein supplement after your workout. Stop drinking alcohol. Get blackout sleep. Actually take all those vitamins you bought last month. You will be successful. We want you on our team. It’s a strong, powerful, fast team. And there’s room for you.
Read – The Beginner’s Guide to Deliberate Practice by James Clear. Read it. And then read it again with deliberate attention.
Mindless activity is the enemy of deliberate practice. The danger of practicing the same thing again and again is that progress becomes assumed. Too often, we assume we are getting better simply because we are gaining experience. In reality, we are merely reinforcing our current habits—not improving them.
Deliberate practice is not a comfortable activity. It requires sustained effort and concentration. The people who master the art of deliberate practice are committed to being lifelong learners—always exploring and experimenting and refining.
Warmup
Run to Sessions
Hip Mobility
10 Downdog Push-ups
Skill
15 Minutes for quality
Levels 3/4
3-5 Bar Muscle-ups
60 sec Pike Stretch
5-10 Unbroken Kipping Handstand Push-ups
60 sec Straddle Stretch
Levels 0-2
3-5 Strict Pull-ups – negatives or bands if necessary
60 sec Pike Stretch
5-10 Strict Push-ups – work on holding a tight plank the entire duration of the set
60 sec Straddle Stretch
Conditioning
“Badlands”
Levels 3/4
With a running clock, every 4 minutes Run 400 and then perform the required number of Thrusters,
adding weight each round:
0-4:00
400 yd Run
21 Thrusters
4:00-8:00
400 yd Run
15 Thrusters
8:00-12:00
400 yd Run
9 Thrusters
12:00-16:00
400 yd Run
3 Thrusters
L4- M: 95/115/125/135, W: 65/85/95/105
L3: M: 75/95/105/115, W: 55/65/75/85
This 4 minute interval will be very hard to maintain. You’ll have to keep each run under 2:00 to have enough time to finish the thrusters and load the bar. Start running every 4 minutes, regardless of whether you’ve completed all the reps. If you haven’t finished all your reps by the 4 minute mark, just keep the bar at the same weight the next round. Post your score to the white board ONLY if you complete the workout as Rx and finish every rep at the required weight.
Level 2
16 Minutes E4MOM
400 yd Run
12 Thrusters
You may use a Barbell (at least 75/55 – but keep the weight the same all 4 rounds) with coach’s permission provided there are enough available after the 3/4 people get their equipment sorted. Otherwise use Double Kettlebells.
Levels 0/1
4 Rounds AFAP
400 yd Run
6/6 Single Arm Kb Thrusters