Monday Mindset*

“You must expect great things of yourself before you can do them.”

– Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most ,not at the start, but in the middle. When we hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

Fresh week! Let’s get writing ….

Athletics: 6pm 3.15.21

Warm Up:

1 min each of:

Full body rocks

Air squats

Straight leg sit-ups

PVC Thrusters

PVC Clean and Jerk


Monday 7 Rounder

10 Weighted Sit-Ups
10 Supermans
10 Thrusters
10 Power Clean and Jerks  (c&J)

WOD Notes:  Use same weight for thruster and c & j.  Warm up by completing 3-5 reps of :  hang power clean, front squat, push jerk, thruster, clean and jerk.  Select wod weight that will allow about 3 unbroken sets of the 7.  Stimulus, grinder – aim to complete between 30-40 minutes. Mid-line movements will tax weight lifting, set up carefully, slower is stronger.  Use barbell, dumbbells or 1 dumbbell @ 5 reps per side for thrusters and c & j..  Sub: v-ups or hip raises/leg lifts for weighted sit-ups, barbell good mornings for supermans – increase reps to 15 if so.

Cool Down: 10 each – bird-dogs, speed skaters, head nods, rotations, hands and knees rocks, :30 e/s lying hamstring stretch, :60 belly breathing in child’s pose.

*CompTrain class musings.  What do you think?