Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny.

Lao-Tze

Today's Workout

Tabata Pairs

A. Box Jump (24/20) / Deadlift (90/60)
rest 2 min
B. Row / ring push up
rest 2 min
C. Double Under / Plate Press (20/15)

8 x 20 sec DU, 10 sec rest, 20 sec Deadlift, 10 sec rest
rest 2 min
8 x 20 sec row, 10 sec rest, 20 sec ring push up, 10 sec rest
rest 2 min
8 x 20 sec DU, 10 sec rest, 20 sec plate press (15/20), 10 sec rest
rest 2 min

Cash Out:
50 OHS for time (95/65lb)

Today's Workout

Clean
3-3-3-3-3

rest 5 min

Dumbbell Bear
@min on the min for 20 min

5 deadlifts
5 hang power cleans
5 thrusters

Rx weight is 45% bw
Scale down load as appropriate

Upscale 6 reps per movement

The hate face. We see it a lot in here. There is a lot to hate. There is a lot to love.
It is a love/hate relationship.

Gem and the push up.

Today's Workout

A. Turkish getups
3-3-3-3-3
Build to a tough set.

B.
200m run with med ball (20/14)
21 handstand push ups
21 double squat wall ball
21 SEAL situps
200m run with med ball
15 handstand push ups
15 double squat wall ball
15 SEAL situps
200m run with med ball
9 handstand push ups
9 double squat wall ball
9 SEAL situps
200m run with med ball

*SEAL situps (knees to elbows, feet on floor, no abmat)

Today's Workout

Snatch Grip Deadlift
5-5-5-5-5

rest 5 min

15 min Card Game
For max reps
Hearts = Front Squat (95/65lb)
Clubs = Push Press
Diamonds = Thrusters
Spades = OHS
Between each exercise = 5 push ups.

record all reps including push ups.

Tell it like it is.
The promise of another year is stretched out before you. The shape you are in now is a reflection on what you have been doing for the past year. The shape you will be in a year from now will be a reflection on where your head is at. If you need a little tough love, here are 5 things NOT to do this year -

1. Don't bore those around you with reasons why you can't fit health / fitness in to your life. Do it or don't do it - if you don't care neither will anyone else.
2. Don't let a love of food ("I am such a foodie!") be your excuse for gluttony. Who wouldn't like to eat as much delicious food as they wanted?
3. Don't use lack of time management as an excuse. Everyone has the same amount of time as you. If you really want it, you will find the time. If you don't you will find an excuse.
4. Don't harp on set backs, and there will be many. Be done with each day and plan for the next.
5. Don't underestimate the power of progress. To lose 10kg, you have to lose 10g first. To do 10 pull ups you have to do 1. Plan your work and work your plan, record your results. Project you.

Potential is in the palm of your hands. Gold.

Today's Workout

Helen
3 x
400m run
21 kettlebell swings (24/16)
12 pull ups

Cash out:
90 sec side plank R
90 sec side plank L
2 min front support

The gym is closed today. It will reopen tomorrow. Be prepared.

Today's Workout

Run 200m
21 push ups
21 sit up
21 squat
42 flutter kicks
10 pistols
run 200m
15 push ups
15 sit ups
15 squats
30 flutter kicks
8 pistols
run 200m
9 push ups
9 sit ups
9 squats
6 pistols
run 200m

Rest

Today's Workout

5 x
200m run
30 squats
20 bicycle crunches
10 push ups

rest 5 min

30 HSPU for time

Today's Workout

A.
For time
1km swim

B.
90 sec side bridge L
rest 90 sec
90 sec side bridge R
rest 90 sec
2 min front support (plank)

Build a solid foundation. Watch yourself air squat. Until you see yourself doing it, you may never get it. If you have an iPad, record yourself performing the fundamental movements - deadlift, clean, etc.

'The urge to quickly move away from the basics and toward advanced movements...make no mistake: it is a sucker’s move.' Greg Glassman
'Study carefully and do slowly the foundation work.' - Joseph Pilates
'Hard work has made it easy. That is my secret. That is why I win.' Nadia Comaneci



Nadia Comaneci

Today's Workout

AMRAP in 20 min
21 squats
15 situps (hands behind your head)
9 HSPU

rest 5 min

10 min of flag practice