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9/29/2014

Monday's Workout


Hope Everyone had a lovely weekend and a good start to the week. After work, I squeezed in a much needed snack and a power nap before hitting the box. Here it is Ladies Monday Nite's Crossfit WOD. 

warm up/midline: 3x

2 laps
20 ab mat sit ups
strength: back squats

1) 10-8-6-4-2 working up each set

2) 3 x 10reps
kb dead lifts (70/53)
jumping air squats
plyo lunges
high knee skips
broad jumps
metcon: 12-9-6 (10 min time cap)

thrusters (95/65)rx (115/75)rx+
burpee box jump overs (24/20)rx (30/24)rx+

I'm usually dying after every workout, but this one had me stumped. Hitting the metcon after plyos is no joke so pace yourself ;) 

9/22/2014

Motivation Monday, Push Yourself


Hey everyone, I’ve been thinking a lot about fitness motivation especially in the critical moments when you’re digging deep to make it through. Here are my thoughts on it. How do you stay motivated and energized through the grind? Let me know your thoughts in the comments section.

Its the end of your run and your legs are burning, you’re out of breath, and you’re starting to wonder if you’ll ever make it through.  You’re in deep, and the only way to the finish line, up that hill, or through that last rep is through pure will. This is the moment that counts. When you feel like you just can’t take another step, somehow you manage to move forward, shaky, but still going. This is where the transformation happens. This is where the real change occurs. That bit of grit that comes from your inner driving force, some thought telling you, yes you can, that instant is when your inner athlete is born.

We’re all athletes regardless of physique—it’s all in the mindset. If you bring one thing with you to your training, bring some attitude. Anything is possible if you allow it. Accept that success is possible for you and focus on your goal in the present moment. Use your determination and swagger to knock down your mental blocks and doubt and keep going. Coaches and friends are crucial in encouraging and pushing us through those tough moments, but ultimately, your success is up to you. When we’re in deep, we ‘just do it’ because we know that doing anything less would be unfair to ourselves. We know doing less than our best cheats the progress we have already made. 

To push your limits and fire up your inner athlete, think positively, visualize your intended outcome, focus on the task at hand, remember why you started, think about your family and loved ones depending on and looking up to you, think about how far you’ve come, breathe deep, and just keep going.