All in your head.

Tuesday, December 4, 2012

Reminder! We will be closed this weekend as we re-do the floors!  Don’t forget to sign up for the Santa Monica/Venice Christmas Run HERE!


Super rack
Posterior flossing w/band
5 Lat activations, 5 strict pull-ups
Foam roll glutes
T-spine smash

Group Warmup:

10 minutes to find your muscle-up ring row progression and load up your front squat


5 x 2 – 1 1/4 Front Squat, heaviest possible- Rest 60 seconds – DEMO VIDEO

Notes: Sub regular front squats or High Bar Back Squats if you are still working on good position.

Classic Conditioning

Run 200 meters
9 Muscle-up Ring rows
9 Power snatches (75/55)
Run 200 meters
7 Muscle-up Ring rows
7 Power snatches

Run 200 meters
5 Muscle-up Ring rows
5 Power snatches
Run 200 meters
-20 minute cap-

Notes: This workout is for time technically, but take your time on those MU Ring Rows!  These should be controlled and focused on developing proper movement.  Choose a hard variation and get one step closer to that muscle up!

Advanced Conditioning

Run 200 meters
9 Muscle-ups
9 Power snatches (135/95)
Run 200 meters
7 Muscle-ups
7 Power snatches
Run 200 meters
5 Muscle-ups
5 Power snatches
Run 200 meters
-20 minute cap-

Cool down:

Couch stretch
Calf stretch
10 Wall extensions
Internal rotation stretch on bar


Last week I had one of those days.  It was during a workout and I was suffering, a lot.  A back injury has stunted any training progress for me most of this year, so to say I’m not at my physical peak, is putting it mildly. Generally, I am content to be able to do what is required for that day.  I scale down (a lot!) and take my time with most things and the enjoyment comes from just being able to breathe, sweat and move. I am nowhere near the shape I was a year ago, and I’m ok with that most of the time.  This particular day stands out for a couple of reasons.  I remember the mantra in my head went something like this, “I’m so out of shape.  This sucks.  I suck.  I should quit.  I’m so out of shape.“  As long as this went on, I was miserable.  The other memorable thing about that day was how instantly I was able to make the suffering end.  “I suck” became “one more” and suddenly the task at hand went from overwhelming to completely manageable.  As long as I could do “one more”, the enjoyment and satisfaction of “doing” replaced the “being” stuck in the suck.

  Injuries aside, there are always going to be those days when the voice in our head gets the best of us.

  The lesson for me was that the slightest tweak in my thinking drastically altered my experience.  I went from getting pummeled mentally and physically by my limitations, expectations, judgments, and attachment to outcomes, to working out again.  Just working out.  And that’s enough for me.

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