Landan and Donette made “Murph” a family event!

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Happy Birthday Marty!

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WOD

“Minute Clinic”

5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest

STIMULUS

DESCRIPTION
*We’ll finish out the week with a workout focused on isometric holds
*You’ll work for 3 minutes and then rest for 1 in this 5 round workout
*These 1 minute stations will target the muscles of the core and lower body
*Since we are alternating muscle groups every minute, the goal is to hold for as much of the 3 minutes as you can
*After a long week of tough workouts, pieces like this can help you move and sweat in a way that supports your recovery for next week’s training
*There is no score for this piece – it is simply for completion
HOLLOW HOLD
*The big 3 things we’re looking for in the hollow hold are:
*Tight legs 6 inches off the floor
*Belly button pushed into the floor
*Shoulder blades 6 inches off the floor
*If this movement is very tough, consider the following variations:
*Most Difficult Variation: Hands By Your Side With Legs Straight
*Moderate Difficulty Variation: Knees Tucked To Chest With Arms Overhead
*Least Difficult Variation: Hands By Your Side With Knees Tucked to Chest
WALL SIT
*Using the wall as back support, sit in a position just below parallel
*The hips and shins should both be at 90 degrees
SIDE PLANK
*With your elbow placed directly under the shoulder, lift your hips up so you body is in a straight line from head to toe
*Switch from the right side to the left side at the 30 second mark

WARMUP

4 Rounds:
20 Seconds Sit-ups
10 Second Hollow Hold Video

2 Rounds:
30 Seconds Russian Baby Makers Video
30 Seconds Wall Sit

4 Rounds [Alternate Sides Each Round]:
40 Seconds Pigeon Pose Video
20 Seconds Side Plank Video
STRATEGY
GENERAL
*Isometric holds present a different challenge than our regular workouts, as they isolate and fatigue very specific muscle groups
*But since we are alternating muscle groups and because there is rest built in after each round, look to move for as much of each minute as you can
*Creating mental checkpoints can help you stay focused within each minute and hold for the max time possible
*Instead of thinking of these as 1 minute windows, you could view them as 4×15 second checkpoints
*A simple shift in perspective can make all the difference in getting the most out of this workout
MOVEMENT PREP
Warmup Set
20 Second Hollow Hold
20 Second Wall Sit
20 Second Side Plank (Each Side)

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DAILY MINDSET

 

“Life is change. Growth is optional. Choose wisely.”

We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.

Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.

Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.

When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.