W.O.D.

--

5K

"Be an opener of doors for such as come after thee."

~ Ralph Waldo Emerson

LifeStyle Tip

Do as you say

It's easy to tell your kids, friends, and clients to do things.

Don't just talk the talk, walk the walk.

W.O.D.

--

5 Pushups

10 Situps

15 Squats

AMRAP 15:00

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength."

~ Unknown

LifeStyle Tip

Turn off the TV

Take the TV out of your bedroom,

turn off the tv during diner,

and multi-task when you are watching.

W.O.D.

--

400 Meter Run

21 Wall Balls

21 Swings

400 Meter Run

15 Wall Balls

15 Swings

400 Meter Run

9 Walls Balls

9 Swings

"Dream as if you'll live forever, live as if you'll die today."

~ James Dean

LifeStyle Tip

Be realistic about change

Make small changes and take one step at a

time until find what you were looking for

Strength and Power

--

Chinups

3 x Max Holds

W.O.D.

--

21-15-9

Swings

Squat Thrusters

Burpees

"Excellence is not a skill. It is an attitude."

~ Ralph Marston

LifeStyle Tip

Focus on Motivation

What’s your motivation for pursuing the goal or habit? How will you sustain the motivation when you struggle? Have very strong motivations for doing something, and write them down. Commit publicly. When things get tough, remind yourself of your motivation. Focus on it. It’ll pull you along — that’s more powerful than trying to focus on the push of discipline.

Stamina

Strength and Power

--

Press

Work to a max set of 3

W.O.D.

--

100 Sumo Deadlift High Pulls

"Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person."

~ Albert Einstein

LifeStyle Tip

Become a Master.

1. First, you must learn it by reading or listening to others

who know how to do it, but most especially by doing.

2. Then do some more. At this point, you’ll start to understand

it, but you’ll suck. This stage could take months.

3. Do some more. After a couple of years, you’ll get good at it.
4. Do some more. If you learn from mistakes, and aren’t afraid to make mistakes in the first place, you’ll go from good to great.

~ Courtesy of Zen Habits

POWER

W.O.D.

--

1 Mile Uphill Downhill Run

50 Push Presses

1 Mile Uphill Downhill Run

"If you do not conquer self, you will be conquered by self."

~ Napoleon Hill

LifeStyle Tip

New Role Models

If you are trying to change old habits and create new healthy ones it can sometimes be hard to do it all alone. Find people that are going through the same experiences and share your thoughts with them. Join a community group or participate in. Sound familiar?

Strength

Strength and Power

--

Deadlift

Work to Max Set of 3

W.O.D.

--

"Fran"

21-15-9

Squat Thrusters

Pullups

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people."

~ Nido Qubein

LifeStyle Tip

Accepting your limitations produces new hope

for our realistically appraised capacities.