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Mindset:
“When I’m old and dying, I plan to look back on my life and say, ‘Wow, that was an adventure,’ not ‘Wow, I sure felt safe.’
–Tom PrestonWerner, cofounder of Github
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Nutrition:
Four Tips to Help You Lose Weight
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Movement:
A. MWOD:
Glute & Hip activation
B. Weightlifting:
15min to find a Heavy 5 Back Rack Box Squat
*Example (the first 30 seconds): https://www.youtube.com/watch?v=mjm3W3tQejM
*The purpose of this is to teach athletes two things: keeping a tight midline, or pillar, while under tension as well as keeping the glutes activated while under tension. If that means staying lighter to keep better positions, so be it.
C. Metcon:
For Time:
50 Dumbbell Box Step Overs (50/35) to a (24”/20”)
*Every minute on the minute, including 0:00: 5 Kettlebell Swings (53/35)
*One dumbbell.
*10min Time Cap.
Glute & Hip activation
B. Weightlifting:
15min to find a Heavy 5 Back Rack Box Squat
*Example (the first 30 seconds): https://www.youtube.com/watch?v=mjm3W3tQejM
*The purpose of this is to teach athletes two things: keeping a tight midline, or pillar, while under tension as well as keeping the glutes activated while under tension. If that means staying lighter to keep better positions, so be it.
C. Metcon:
For Time:
50 Dumbbell Box Step Overs (50/35) to a (24”/20”)
*Every minute on the minute, including 0:00: 5 Kettlebell Swings (53/35)
*One dumbbell.
*10min Time Cap.
*******
Post WOD Recovery:
Pigeon Pose – 1min/side
Couch Stretch – 1min/side
