200514 - Throwback Thursday - "Be Your Own Superhero!"

Sign up for the (IN-GYM) “STRENGTH AND CONDITIONING CLASSES” 24 hours before they start on Zen Planner! Limit 4 people per class! They’re goin’ like hotcakes … so if you want it … get on it!
(@ 6:15am- 8:15am - 4:30pm - 5:30pm - 6:30pm)

ZOOM ONLINE INTERACTIVE CLASSES
(@ 7am - 12pm)
NO MORE 5:30PM CLASS!!!
PASSWORD = 80524

7AM CLASS:
https://us02web.zoom.us/j/85849946735?pwd=bXRMbUQ1NVNtN2ZHci9JSS8wN3JOdz09

NOON CLASS:
https://us02web.zoom.us/j/89885814047?pwd=UlNlZytwalBWckVEK0tZMk13N0lFQT09

This is something I wrote in 2017 but I feel like it is still relevant today… if not even more so than it was back then! ENJOY!


Two nights ago, I watched the new Wonder Woman movie and it made me reflect on the type of person I am and what I am willing to fight for. Our heroes in the film, both female and male, are headstrong and adamant about their fight for what is right. Diane (the main character) follows her heart and won't give in to the pressures/norms/expectations that others have put on her. I hope that I have the same relentlessness for those things that I'm willing to fight for.

So, ask yourself -----> How many times have you waited for someone to save you, to make a decision for you, to validate you, or to approve of you and your actions? Are you finding your value or your worth in the eyes and the company of others? Are you settled into the role of victim because it's easier? Do you know what you are fighting for in your life? 

This week, try to sweep yourself off of your own damn feet. Be your own hero and save yourself. Be aggressive in your decisions and selfish in your quest. You are worth fighting for so don't be your own enemy, there are plenty of them out there to take on. Whether it be holding on to your 4 days a week of CrossFit, getting that promotion at work, having a date night with the SO, smashing a current goal, getting enough sleep, or finding time to do your favorite activity...fight for you because no one else will do it for you and comic book characters are fictional! 

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HOME GYM PROGRAM (Zoom Classes)

QOTD - What is making you smile right now?

WARM UP - Jog x 3
Lunge to Drink Bird
Hammy Walk
Burpee Broad Jump
Then…
Bulgarian Split Squat 10 strict/5 plyo (each side 3 times)

Mobilize - Sumo Stretch with a Shoulder Reach

WOD -
(Bodyweight Version)
:40 on/:20 off x 20 Rounds (alternating movements)
Weighted Pulsing Sumo Squats
Burpees with a Tuck Jump

(Low Equipment Version)

:40 on/:20 off x 20 Rounds (alternating movements)
Weighted Pulsing Sumo Squats
Devil Press

(Home Gym Version)
:40 on/:20 off x 20 Rounds (alternating movements)
Weighted Pulsing Sumo Squats
Devil Press

STRENGTH & CONDITIONING CLASS
(BARBELL & CARDIO WOD)

QOTD - What is making you smile right now?

WARM UP -  Leg Swings
Airplane
Banded Leg Crossover
Side Plank with Leg Lift
Knee and Hip Circles
Banded Sumo Squat

COACH PREP - PVC and EB Practice

STRENGTH - Sumo Deadlift
10EB, 10, 10, 15, 20

WOD - “DEATH BY”
Sumo Deadlift High Pull 75/55
Lateral Burpees