THINGS THAT AREN’T “BAD”…
1) Scaling workouts!
When a week has been tough but you still want to come to the gym and move… just scale the workout! There’s nothing wrong with taking a step back for the day, week, or month to get things right with yourself and your own body. This can include injuries, nutrition, hormones, stress, or just wanting to take it easy! Your coach is always happy to help make the workout into what you need for the day, just ask!

2) Taking rest days!
5 days a week is great and all but recovery is crucial to performance and staying healthy! I’m bad at this but I tend to let Sundays be my rest day no matter what! And I always feel refreshed on Mondays because of it! You won’t lose #gains in a day or two, you’ll actually feel a lot better!

3) Eating delicious food!
Moderation people… it’s all about moderation! Of course it’s important to your health to eat “healthy” but sometimes what is “healthy” for our brain is eating whatever the hell you are craving at that moment! I know when I’m having a tough time cooking, reheating, eating the same dang thing all week, or cleaning dishes just doesn’t sound good SO I go get some tasty cheeseburger or pad thai and I’m instantly in a better mood and can go back to a normal routine! Don’t label food as bad or good, just understand what makes you body function well and try to eat more of that but not only that.

4) Getting emotional!
It’s okay to cry. Have you ever cried after a tough WOD? Or maybe when you got home? Suffering and working our ass off at the gym can spark feelings and potentially make you cry. THAT’S OKAY! Cry is out! It’s good for you! Times are tough and if we keep it bottled up then we will explode. No one wants that!

QOTD - What is your favorite muscle?
(For looks or function.)

WARM UP - Ball Toss (Sanitize Hands Before/After)
2 Rounds
20 Shoves
20 Tricep Throw
20 Twist Toss
20 Sit Ups

MOBILIZE - 4 Way Bands

COACH PREP - Review Each Movement and Select DB weights

WOD -
Tabata
8 Rounds of each movement
Alternating sides each round
:20 work/:10 rest
SA Seated Spider Curls
SA Seated Press
SA Standing Anchored Row
3 MINUTES REST B/W EACH MOVEMENT
Must complete
30 Russian Twists
30 Weighted Crunches

201117 - Soapbox Thursday