Wednesday 5/21

The Importance of Tracking Progress

Every day, track your progress with the weights you used, color band, or further modifications needed, and a little note on how it felt.  Get your logbook at the start of every class (and be sure to put it away at the end!).  It might even be worth taking some before and after shots to keep you motivated.  You will be SHOCKED how much you will transform if you keep up with your workouts and diet.  Some other benefits:

·         Can see improvements

·         Speeds up class since you will know what weights you have used

·         Gives you a sense of accomplishment

·         Allows you to set reasonable goals.

Take a minute to recognize your progress to this point.  It comes in many forms and can be easily missed, especially when we are not looking for it.  Broaden your views and learn to appreciate the little victories.  Have you finally mastered doubles?  Is your squat getting below parallel?  Did you run your first mile, 5K, 10K, or half marathon?  Are you getting on smaller bands for pull-ups?  Big accomplishments are built on the foundation of small ones.  Acknowledging the small goals keep you motivated.      

Warm Up

Group Dynamic

3 sets:

1 minute Dead Hang from Bar

Rest 30 seconds b/t rnds (if you need more rest, take it...try and make the full minute)

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon

AMRAP 12

2000 meter Row

Max Reps Deadlift (255/175)

Score = Row Time - 5 seconds for each deadlift rep