Lessons from The Cat.

DAILY MINDSET.  Consider this Sunday …

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a child’s book, but words that reach far beyond.

It’s easy to get caught up in “life”.  To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.*

Sunday Morning Athletics 

11:15 am 1.10.20


Warm Up:

1 min each of”

Head nods and rotations

Thoracic Rotations

Bird Dogs

Squat to sky reach

Dumbbell Halos or shoulder rolls

plus a:

400 m jog/bike/row/ski or exaggerated walk (200 m route).


Buy-In: Max Ring Rows or Pull-ups x 7 mins

7 rounds:

400 meter run

15 single arm dumbbell thrusters (L)

15 single arm dumbbell thrusters (R)

10 no contact burpees

Ab Buy-Out:  60 windshield wipers, 60 plank shoulder taps, 60 elbow to knee crunches, 60 seconds belly breathing.

Stretch: Pec stretch on wall or floor, shoulder pull-overs, lying quad and hamstring stretch, drink 4 oz. water.

WOD Notes:

Subs to consider:  For run: 20 over and back hops over dumbbell, 15 box jumps or 30 step-ups, 500 m row/bike/ski, walk/run 200 m, 2 min cardio of choice in home.  For thruster:  Single arm squat to db hammer curl or shoulder raise or plate squat with raise. For no contact burpees: get up with or without weight, burpee to med ball, step back and in burpees.  Home Gym: for 7  min buy-in sub :30 on :30 off of either tricep dips or plank up downs. ABs: can mix up order to complete i.e. do 20 of each x 3.

*c/o CompTrain class