Monday, December 20

Skill session tonight! Muscle-Ups with Mark (6:30pm)

Holiday Schedule:

Fri, 12/24: 7:30am and 12pm classes + Open Gym all morning

Sat., 12/25: Closed

Sun., 12/26: XT Strength 9a

Fri., 12/31: 7:30a, 12pm classes + Open Gym all morning

Sat., 1/1: Rebuild 8:30a, Community WOD 9:30a

Sun., 1/2: XT Strength 9a

Today’s words on being kind to yourself from Brad Stulberg @ Outside Magazine.

“Self Compassion

Old habits die hard, and you may very well relapse into unhealthy patterns. That’s OK.

But your reaction when this happens is critical. If you completely let yourself off the hook, you can expect a bad outcome. An inner voice that is overly harsh and judgmental is similarly unhelpful.

A study published in the Personal and Social Psychology Bulletin found that people who react to failure with self-compassion get back on the bandwagon much more swiftly than those who judge themselves excessively. That’s because if you judge yourself for messing up, you’re liable to feel guilt or shame, emotions that often drive more of the undesired behavior.

Self-compassion doesn’t come easily.

It’s an ongoing practice of giving yourself the benefit of the doubt. It’s not that you want to forfeit self-discipline—it’s that you want to marry it with kindness. When I mess up and catch myself being judgmental, I try to say something along the lines of: Oh, I’ve failed. Damn it. But of course I did, because change is hard. And then I get back to it. The less time and energy you spend beating yourself up today, the more time and energy you have to get going again tomorrow.”

Group Fitness

Skill:

Snatch Balance (light weight!)

Sotts Press (light weight!)

WOD:

Every 3 mins for 30 mins do:

Row, 500 m

3 Snatches, pick load

The goal is max load. Note the sum total amount of weight successfully lifted over the 10 rounds. Adjust the row distance as needed to allow approx. 1 min for snatches each round.