Consider the following mindset piece.  Does it resonate?

“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?

Hall of Fame home run hitter.  What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every less than stellar workout. Every resolution started and stopped.  Each embarrassing stumble.  It’s what brings you closer. This is where we get better.

Hang-in there. Learn. Re-set.  Start again the wiser.

6pm 1.13.2021

Warm Up: 

7 minute amrap:

10 PVC shoulder pass throughs

10 PVC back squats

10 PVC kneeling rotations

10 walkouts with leg lift

10 scapular retractions

10 hops over pvc

WOD:

10 strict pull-ups

20 weighted step-ups

40 shoulder press

5 min loaded carry

80 Russian Kettlebell Swings

40 shoulder press

5 min loaded carry

20 weighted step-ups

10 strict pull-ups

AB Out:  50 gait bugs/50 windshield wipers/50 flutter kicks/50 seconds belly breathing

Stretch: 30 second bar or ring hang or down dog hold, hands and knees rocks x 20, shoulder pull-overs x 20, child’s pose :60 seconds

WOD Notes:  Select weights that allow you to complete the step-ups in 1-2 sets, shoulder press in 3-4 sets and swings in 3-4 sets.  Use DB or KB for step-ups, barbell for shoulder press. Options for Load Carry are dumbbells or kettlebells carried at sides, a plate held overhead or bear hugged or use a medicine ball or sandbag. Carry can be completed walking or hold implement in place.  Keep midline tight and posture solid! Find challenging weight that let’s you carry for at least 60 second before taking a minuscule break and starting again.

Pull-up modifications in gym = bands that allow sets of 2-3 or 20 hard ring rows (mark a challenging foot position with a plate and stick with it).

Want more cardio? Sub box jumps, jump squat of broad jumps for weighted step ups and 600 m run/750 row/bike/ski erg for carry.

Home Gym options:  20 plank up downs for pull-ups, pike push-ups from floor or couch for shoulder press or odd object press overhead, odd object Russian Kettlebell Swings, walk up flight of stairs for 90 seconds with a heavy odd object for weighted box step ups or complete 20 burpees with a tuck jump.

Your attitude determines your altitude.

 Great start to the year all. Way to get at it. High 5!