191118 - Motivation Monday

Below is a video of Mel Robbins! She’s a motivational speaker that focuses on being realistic about human behavior and how to fight back in order to be productive and successful! She’s done the research and reviewed studies showing that our number one barrier to moving forward with a goal is OURSELVES! That’s right, we are our own worst enemy! It’s our body and mind wanting to protect us from the risks that come from “the unknown”. When we try to take a leap of faith and change our lives, our natural internal reaction is to pull back and save ourselves from potential failure! So her rule to fight this is called “The 5 Second Rule”

This rule means that within 5 seconds of a new idea (one that might help you develop yourself or your career) act on it! After 5 seconds is over, you are SO MUCH less likely to make that idea or goal into reality because our brains will fight back!
SOOOOO once that idea pops in your head, you’ve got exactly 5 seconds to do one of the following….
- Speak (Say it out loud to make it more real. Solidify the idea with your words. If others hear it, they may even help in the process of growing the idea.)
- Walk (Literally move closer to the goal. If you need to speak with someone that could benefit this new goal, then physically start walking toward them.)
- Schedule (Put it on your calendar. Make a time to do the thing! Once it’s scheduled, it’s like a dentist appointment, it’s hard to cancel!)
- Send (Shoot out an email or a text to someone or some business to put the goal in their court! Put it on others to help you move it along!)

QOTD - Hot or Cold Shower?

WARM UP - 1 minute cardio
2 Rounds
(w/ 15/10 plate)
20 Shoulder Rolls
20 Plate flips
20 Plate around your Head
5 Squat Plate Presses (w/ second plate under heel)
5 Plyo Push Ups

COACH PREP - Review movements
Do practice round of
40m Row
4 Russian Swings
4 Burpees
4 Wallballs

WOD - 4 Rounds - 4 minutes EACH with 90 seconds REST b/w rounds
Row 240m
24 Russian KB Swings (A) 70/55 (B) 55/35 (C) 35/25 or 20
12 Burpees
Max Wallballs (A) 30/20 (B) 20/14 (C) 20/14 to lower target

(SCORE = Total number of Wallballs)
GOAL OF THE WOD - Give yourself a little over a minute to do each of the wallball attempts! This should end up being approximately 20 wallballs for a total of 80 wallballs! This is nothin’ compared to the 120 we did in that Open workout….right!? ;)