For the last couple months I’ve been following MindSet RX’D as their posts have resonated with me.  So much so, that I just started one of their courses.  On exercise given to me was to complete an AMWAP a.k.a As Many Wins As Possible.   AMWAPs can be done in review of your life as a whole (what are you proud of, where do you feel you’ve “won”) or simply your day at hand.   My takeaway is to consider making an AMWAP a daily ritual completed at the end of each day, a reflection before bed.  Set a watch for 2 mins and ask yourself “What went well today, where were my wins?”  Whatever comes to mind in 2 minutes, record it.   If you have a goal you are working towards your AMWAP could be related to what you did to move the needle towards it.  No matter how big or small, what step did you take?  Note it, so you don’t lose sight of progress, especially important for far off goals, that can seem far out of reach.  I’ve only taken this step for three nights but ending the day on this positive note is looking like a sure-fire boost and I swear I’ve slept better. Try it for a week and let me know what you think!

My apologies to those booked for Friday’s 4pm class who thought the class was cancelled as it was inadvertently removed from the schedule due to technology challenges. The show went on and we missed you.  If ever in doubt, please text me: 604-809-5805.

Upcoming Athletics Workouts

9.20.2020 11:15 am

1 mile run * 800 m run * 600 m run * 400 m run * 200 m run *

*20 overhead plate lunges + 60 second center plank

Finish: 50 plate raises

WOD notes:  Run length goes down each round. Complete 20 overhead plate lunges and a 60 second center plank after each run – focus on these two movement is a strong midline.

9.21.2020 6pm

21 Push Press

5 rounds of Cindy

15 Push Press

3 Rounds of Cindy

9 Push Press

1 Round of Cindy

WOD Notes: A round of Cindy is 5 pull-ups, 10 push-ups and 15 air squats.  In this wod we want to find the right pull-up and push-up variation that allows us to build strength with each executed rep.  No rushing here! Push Press will be DB or Barbell, depending on best use of space, focus on full lockout at top, bicep at ear and we have our weight at hand.