181128 - Quote of the Week Wednesday


This is a little hypocritical considering that I’m currently on the internet typing on this blog and found the image below, on the internet…but nonetheless, the fact of the matter is, that the internet is probably keeping you from leading a more productive and goal crushing life. The second you start sending emails, writing that resume, or log your food on my fitness pal….the sneaky internet creeps in and lures you down the path of NO productivity! Lately, I’ve had to literally shut my phone off and keep the goal of only one tab being open at a time on my laptop. This has made it easier but yo…. it’s tough not to just sit there and become a technology vegetable for an embarrassing amount of time!
Maybe make it goal today to only check social media or browse website less today! I bet you’ll find yourself more likely to creep closer to your goals! :)


WARM UP - Echo Bike Foam Roll Races
2 Rounds
8 EB Glute Bridges
8 EB Floor Press
8 EB Behind the Neck Good Morning

MOBILITY - External Rotation Side Hip
Split Stretch Adductor Mobilization (See Video below)
4 Stretch

STRENGTH - Sumo Deadlift
2, 2, 2, 2, 2
(Go for a heavy 2! Rest 2 minutes between each set, this should take 12 minutes or more!)

WOD - For Time
30 - 20 - 10
Sumo Deadlift High Pull
Hand Release Push Ups

1.) - Perfect Push ups! Try not to default to worming! Try breaking them up into smaller sets to make this possible!