Currently Browsing:motivation

September 26, 2018

Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m run 10 t2b 10 burpees 50ft “Core” Bear Crawl 5 sand bag cleans 50′ front rack sand bag carry

August 20, 2018

Be thankful for what you have and hungry for what you want.   Front Squat Every 2min x 5 sets: 3 front squats Build each set. Roughly 50% 55% 60% 65% 70% Clean and Jerk 3 reps every 3min x 3 sets) Drop Each rep from OH. Fast reset. 65% 70% 75% Metcon For Time

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August 6, 2018

“Start where you are. Use what you have. Do what you can” –¬†Arthur Ashe   Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups

August 3, 2018

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome Snatch Warmup Series – DROM Drills – PVC/Barbell Warmup Snatch (work to TOUGH single for the day) Snatch Balance (5×5) Begin at 50% of 1rm snatch. Build each set. (5-10lbs) Rest 1:30 b/t sets MetCon

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August 1, 2018

Kalamazoo Strength and Conditioning is a community. A group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings. This is important for a couple different reasons. Most importantly, the opportunity to meet new people with two notable traits: a common

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July 25, 2018

Decide what you want. Then decide to earn it. Stop waiting. Stop waiting for the right time, for the right place, for the easy road, for the convenient opportunity; make a plan and EXECUTE.   Metcon¬† 10x 1-minute rounds of: 10 squats 5 burpees Max reps of clean and jerks **Rest 2 minutes between rounds.

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July 29, 2018

Knowing your goal allows you to set and construct a path of achievement. Without clear goals, there is no clear path, and without a clear path, reaching a “end” is unlikely. There will always be distractions and desires that appear and want to pull you off of your path, but those who long for real

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June 5, 2018 – Be Virtuous

4 Rounds for Quality 10 glute bridges @ 20X0 4 push-ups 10 cossack squats 4 kipping shoulder swings MetCon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Be virtuous in the most seemingly simple executions. Don’t just do the little things “well”, do them RIGHT, do

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May 22, 2018 : Suicide Pace

Clean Complex (EMOM 6: PC + FS + Thruster) Metcon (Time) For Time 21 Thrusters 400m run 18 Thrusters 400m run 15 Thrusters 400m run (95/65) “The only good pace is suicide pace, and today’s a good day to die” – Steve Prefontaine

May 21, 2018 – Direction

4 rounds for Quality 20 UB DUs or 30 UB SU 25′ HSW or 1 wall walk Push Press (6×3 @ 75-85%) Be intentional. Set specific goals and direction for yourself. Don’t just “wander” through life, hoping for the best. Having motivation without direction is like flooring the gas pedal of a car with no

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