(every 5 rds, run 3 x30 hill)
(every 5 rds, run 3 x30 hill)
Assault Bike: 10 on/10 off/10 minutes
45 GH Raises
8 x 25m sled push (increase weight each rep)
Hip/Shoulder Mobility 15
Beautiful colors moving in.
“Did you exchange a walk on part in the war for a lead role in a cage?”
“It’s to encourage myself not to accept a lead role in a cage, but to go on demanding of myself that I keep auditioning for the walk-on part in the war, ‘cause that’s where I want to be.” -Roger Waters, Pink Floyd: The Story Of Wish You Were Here
“Well what the hell I’m gonna let it happen to me, yeah.” (Florence and the Machine, Shake it out)
Let’s let Flo explain this one:
“I wanted to just shake something out,
shake out these regrets,
shake out these things that haunt you….
“And I was thinking of regrets, like,
you know when you feel like you’re stuck in yourself,
you keep repeating certain patterns of behavior,
and you kind of want to cut out that part of you and restart yourself….
“So this song was kind of like,
‘Shake yourself out of it, things will be OK…
But then, the end refrain of ‘What the hell’ is really important as well,
because you’ll dance with the devil again at some point,
and maybe it will be fun…” (songfacts.com)
WORKOUT: Obstacle Course
5x through; Rest 2 mins between
6 KB Push Jerk
4 Burpee/Step Over
15m Sled Pull w/ rope
15m Sled Push
15m Bear Crawl/feet on frisbee
Great book. Thanks JMFD!
“In the meantime, cling tooth and nail
to the following rule:
not to give in to adversity,
not to trust prosperity,
and always take full note of fortune’s habit
of behaving just as she pleases. -Seneca
…In every situation, that which blocks our path
actually presents a new path with a new part of us.
Problems…are a chance for us to do our best.
Just our best, that’s it.
Not the impossible.
We must be willing to roll the dice and lose.”
(Holiday, R., 2014)
Wanna wake up like you’re shot out of a cannon…get that Reticular Formation in full throttle?!
Glimpse pics at Dirtbag Runners’ Instagram.
Just get out and go…any place, any pace.
Warm up: Run
1min Assault Bike
1min Box Jump
1min Wtd Situp
WORKOUT: Power Endurance
2 x 12 minute rds
Start w/ Tabata Assault Bike, 4 mins
Remaining 8 mins
1 MB Suicide
5 Slam Ball
After Rd 2, end with: 1 x 10/20 Assault Bike Tabata
Gotta tap into the dark, the struggle…drive to the depths of our potential.
On a Power-Endurance workout,
…you could push the envelope
…YOUR COULD SHOVE IT THE HELL THROUGH!
“…speak to the beauty of our dark sides and how much creativity, growth and light actually comes out of those difficult struggles that we have on the inside of our heads that no one else can see.”
Some classic old “New Radicals” to get ready for today.
The first 5 seconds of this song tell you what it’s gonna be like.
6x 10m Bear Crawl/3 Pushups
14 Push Press
60m Heavy Quick Step
Run 45s, 75s, 60s (partial recovery)
30 cal Row
12 Tire Flip
30 cal Assault Bike
5 Sled Push
Truth is…this workout (and others of its ilk) are like truth-serum, Veritaserum!
Bellying up to it requires that the participant face the truth.
And that truth is…
…will you “Embrace the Suck”?
See, these types of high-power workouts test the absolute limits of physical and mental steel.
…And that’s the only way they achieve their intended outcome.
…When participants are willing to red-line those limits.
Bootcamps, metcons, P90Xs, or homegrown nasties…it’s all the same purpose.
A test of truth, will you
…”embrace the suck”?
…it’s the only path to results.
(in many areas of life)
The majority of people participating in those types of workout AND subsequently not making gains (lactate threshold, power output, lean muscle, fat loss, etc) … have nipped the Veritaserum and perceived the truth…
…NOT embrace the suck
…going half speed, steppin’ off the pedal, letting negative thoughts dictate how hard the body will go!
It’s the simple mantra of life. There’s no other option…
“the best way out is always through” Frost
“sometimes you just do things” Jurek
Truth be told, unwillingness to hammer these (and like) workouts…reveals the answer. Consider the workouts a type of mirror…reflecting what is projected.
(also truth be told, if it’s not tickling up your throat, you ain’t working hard enough)
Approach exercise with a new mind…a truthful gaze…
EMBRACE THE SUCK!
(Dumbledore’s Army did!)
The anniversary reaction (or anniversary effect) suggests that feelings like those during the initial event can surface during anniversaries.
Those feelings can be used to acknowledge life and become fully present, continually focused on “loss and restorative-oriented processes” to refine a way of living that respects those who have passed.
Grab some pals and light this one up!
WORKOUT: Twin Towers (in each work from 20 to 50)
50 Wall Ball 50 Box Jump
40 Endless Rope 40 KB Floor Press
30 KTE 30 OH Lunge Steps
20 KB Taters 20 Pull Ups
End: 9 x 11 sec sprints (recover 40)