180926 - Quote of the Week Wednesday


I just got done reading Rachel Hollis’s book, Girl Wash Your Face. (Okay, I listened to it on Audible…so sue me!)

So anyway, my ears read this inspiring self-help book that is segmented into chapters titled by lies she believed in the past and had to disprove to build her best life. One of the chapters is titled, “The Lie: I’ll Start Tomorrow.”

Imagine you have a friend and you invite him or her to the gym. They say they are excited and will definitely be there, but then they don’t. And the next few times he/she may or may not come. This friend invited you out to eat at a restaurant and despite starting a new “diet” he/she indulges and says they are actually starting next week. This friend leaves work early and declares to the office that he/she is exhausted and promises to get to bed early so tomorrow they will be perked up and ready to crush it at work….but as you can already guess, they stayed up watching TV until midnight instead.

This friend is quickly losing your trust and soon, you won’t be able to believe what they say! Now imagine that this friend is actually YOU! Yup, YOU have broken one to many promises to yourself and now, without realizing it, you’ve lost faith in the commitments you speak. Stop breaking promises to yourself and start trusting that when you say you’ll do something, YOU DO IT! :)


Q of the DAY - Why FoCo? (how’d you get here?)

WARM UP - With a Partner
250m row while partner cossack squats (Switch)
10 calorie row while partner back lunges (Switch)
250m row while partner sumo press squat (Switch)

MOBILIZE - Cross Shins Stretch

STRENGTH - Back Squat
10 @ EB
5 @ 30% + 20#
3 @ 50% + 20#
2 @ 65% + 20#
3 sets of 1 @ 75% + 20#

WOD - w/ a partner
8 Rounds total for Time
(Switch after each movement)
21 Double Unders
15 Squat Thrusts (Half Burpees)
9 DB Thrusters 35/25

COOL DOWN - Single Leg Frog Stretch