Wednesday, October 2
Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.
Gym Update:
Classes cancelled until at least Saturday. We may have an opportunity to get some limited work started on Saturday at the space. I’m thinking around 10am. Tentative. I’ll confirm on Friday!
Programming:
I’m going to start adding some optional accessory work that you may be able to do at home. Some of it may require equipment (such as the farmer carries or turkish get-ups below), so you may have to be creative. Options such as the handstand holds and carries may be something you can work on against a wall at home or nearby. Obviously, be super careful with all of this. These are just options to keep us working and developing and moving forward.
My mom always drilled into me that “life is 10% what happens to us, and 90% how we respond to it.” There may be time over these next weeks to slow down and focus on our well-being, whether that be mindfulness, mobility and stretching, or something as simple as getting better at pushups. Whatever it is, I’m challenging all of us to identify opportunities to turn negatives into positives, and keep pushing our minds and bodies to be better than yesterday.
“No Equipment” WOD
Warm-Up:
AMRAP 8’
40 seconds of jogging or rowing
10 m high knees
10 m butt kicks
5 broad jumps
WOD:
For distance: Run: 1x 45 mins
Athlete Instructions
Recommend low intensity.
Optional Accessory Work 1
For quality: 30 Turkish Get-ups, pick load
Athlete Instructions
Accumulate a total of 20-30 reps (10/15 per arm), switch arm every 5 reps.
Movement Demos
Optional Accessory Work 2
For quality: Handstand Practice, 4 mins
Athlete Instructions
Handstand Holds and/or Walking
Accumulate 2-4 minutes open floor or against a wall, or practice handstand walking.
Movement Demos
Optional Accessory Work 3
3 rounds for quality of: Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load. Increase distance as needed if the load is too light.
Movement Demos
Cool Down & Stretching
Cool down for 5-15 minutes by casually walking or jogging, then stretch.
Frog Stretch Hold
1-2 minutes.
Calves & Foam Rolling