With the New Year around the bend, I have decided to start the conversation around habits by providing some excerpts from the critically acclaimed book The Power of Habit by Charles Duhigg. 

What is a habit? A habit is a choice that we deliberately make at some point and then stop thinking about but continue doing often. 

What are the ingredients of a habit loop? 
  1. Trigger (cue)
  2. Routine (actual behavioral habit)
  3. Reward (satisfaction from the routine, which drives the behavior)

How to break a “bad” habit?
1. Identify routine (behavior you want to change) 

2. Experiment with rewards. Rewards are powerful because they satisfy cravings. Therefore, you need to figure out what you are craving that the routine is helping to satisfy. For instance, imagine you want to break the habit of having a cookie everyday around 1:30pm. The first thing to do is to consider what craving is driving the eating cookie routine: Are you actually craving a cookie or are you just hungry? Are you hungry or do you just want a boost in energy? Are you not hungry nor in need of a sugar high but, instead, just want a break in your day whereby getting a cookie allows you to leave your office and socialize with others? 

3. Isolate the cue, i.e., figure out the cue that is triggering the routine. Questions to help isolate the cue: Where are you? What time is it? What’s your emotional state? Who else is around? What action preceded your urge to behave a certain way?

 

When you are aware of the cue, you can more easily plan for a contingency plan and avoid the temptation. Moreover, you can deliberately respond to the cue with a new behavior that helps to also satisfy the higher context of the reward you seek. 

 


Tuesday
Competition
“Who You Calling Dumb”
AMRAP 18
6 DB Thrusters (40/30)
8 DB Burpess
10 DB Step Ups (24/20)
*inspired by Jay Higgins (Keith’s Brother)

Wednesday
Mental Toughness
FQT :
400m Run
200m DB suitcase carry
—–
8 Rounds
5 Pull ups
10 Push ups
15 Squats
20 Russian twist (single count)
—–
200m DB Suitcase Carry
400m Run

Monday’s Workout
Practice

“12 Days of Xmas”

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Shoulder to Overhead
7 KB Swings
8 KB Rvs Lunges
9 KB Goblet Squat
10 Hang Power snatch
11 OH Squats
12 Double unders

 

Tuesday’s Workout
Competition

“Who You Calling Dumb”
AMRAP 18
6 DB Thrusters (40/30)
8 DB Burpess
10 DB Step Ups (24/20)
*inspired by Jay Higgins (Keith’s Brother)

Hi Friends,

Next week, starting Wednesday, we will be on holiday open-gym schedule. Get your friends together — or come alone! — and come as often as you like during Open Gym schedule. See the hours below.

And HERE is the link to all the Holiday Photo Booth photos.

 


Friday’s Workout
Practice

A) Movement Priority: Bench Press
5 – 5 – 5 – 5 – 5
Superset
DB Row 5×10

B) 3 Rounds on the 4:00
20/15 Cal AB
15 Strict Chin Ups
10 Push Press (135/95)

Monday’s Workout
Competition

12 Days of Xmas-

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Shoulder to Overhead
7 KB Swings
8 KB RVs Lunges
9 KB Goblet Squats
10 Hang Power snatch
11 OH Squats
12 Double Unders

A paper published this month in The Journal of Strength & Conditioning Research looked at the question of whether the music you listen to affects your performance while doing resistance training. The participants in this study either listened to music they preferred or music they did not prefer during an AMRAP of Bench Press at 75 percent of their 1-rep max. The participants were measured on total number of reps completed, as well as mean velocity, mean power, peak velocity, peak power, and motivation. Each of these metrics increased – with motivation showing the highest increase – when the participants listened to their preferred music. The study size was small, but the results are interesting to me. It is not too surprising that listening to your preferred music increases your motivation – I think we have all experienced that. But it is somewhat surprising to me that it actually resulted in difference in force production and power output – that lifting weights while listening to music you enjoy has a physiological effect, not just a psychological one.

 

 

 

It’s a great day, week or month when you can make it to class and have a nice organized and well thoughtout workout planned for you. But lets be real, that takes planning and organization for all that to happen. And sometimes, the stars just don’t align and you find yourself at the end of the day and no workout has been done. Now what? It all depends on what your goals are and why you wanted to show up.  Lets play with a few different scenarios:

Scenerio 1:

Your goal: Consistenly Workout out 3 x week for 3 months. 

So, you missed class.  And that doesn’t mean you can’t workout. There are a ton of easy at home workouts. Go for a 10min or 30min jog. Or do a mix of body weight movements amrap or emom style. Or find a hill and run or walk up and down it multiple times. 

Scenerio 2:

Your goal: Increase your level of fitness so you can run a mile under 10min by end of Dec.

So, you missed class. And that doesn’t mean you can’t workout and continue to increase your level of fitness. There are a ton of easy at home workouts. Go for a quick jog, run some intervals. Do a mix of bodyweight movements like an amrap 10 or emom 10 with burpees. All of this work will contribute to you running faster when done with intention.

Scenerio 3: 

Your goal: Weight loss (10 pounds)

So, you missed class. Well, exercise truly isn’t the best tool for weight loss. Eating balanced and healthy IS. So, go for a walk or run (you will feel better and make better choices). And more importably, be mindful of what you are eating. Are you eating lean protein? Adding in lots of colorful vegetables and watching your portion size? The nutrition choices play a large part in what happens on your weigh loss journey. Also make sure you are getting in plenty of water and adequate sleep. If your body is too stressed (lack of sleep or overly stressed by work or other stressors) is doesn’t like to release body fat. 

We miss you in class, but that doesn’t mean you can’t workout and make healthy choices. 

Remember that this holiday season.

 

12/13/18 THURSDAY
Special Breath Class @ 7:30pm
A Fundraiser for: Set Her Free

This Thursday we have a special fundraiser to supper the organization: Set Her Free which supports underpriveldged women in Uganda. Coach PJ Nestler will be coaching breath class at 7:30pm. This will be replacing our regular mobility class. Any donation is welcome and click this link for more info. or to donate if you cannot make the class and want to support.

 


Wednesday’s Workout
Competition

A) OH Shoulder mobility Test/retest 

B) Nancy’s Drunk Uncle

FT
400m Run
15 OH Squats (95/65)
200m Run
5 OH Squats
400m Run
15 OH Squats
200m Run
5 OH Squats
400m Run
15 OH Squats + 10 Burpees “OTB”

 

Thursday’s Workout
Practice

A) Hypoxic Breathwork on Erg
3-4 Rounds of
:25 :5 Intervals (Nasal / Breath hold)
:50 :10 Intervals

B) EMOM 10
3-5 Sumo Deadlift 

C) AMRAP 15
6 Get-ups
32′ Loaded Balance Beam Walks
8 Single-leg RDLs
:30 Bar Hang 

Hi All!

Thank you for coming to the party. It was a pleasure to see all of your beautiful faces outside of gym clothes. Hope you had fun, enjoyed the food, booze, Matt’s playlist and just chatting it up with your fellow community members.
As your coaches, it was pleasure hosting you for the evening. Congratulations again to all our award winners. Already looking forward to next year.
On another note, this Thursday’s 7:30pm class is going to be a breath class presented by PJ Nestler for his mother’s charity, Set Her Free. There is a link below that will take you to the website for more information as well as making a donation. 
If you have any questions, please feel free to reach out to your coach!  

https://xptbreathingshf.splashthat.com/


 

Tuesday – Practice 

A) Gymnastics Pulling/Pressing Movement Competency

B) Bar Muscle Up Drills

C) FQT (Movement+Work Capacity – 8 Minute Cap):
12-9-6-3
Bar Muscle Up
SLLS Combo (Squat + Lunge + Lunge + Squat)

Wednesday – Competition

Nancy’s Drunk Uncle
A) Mov-Cap: Overhead Shoulder Test – Mobilize – Re-Test

B) Work-Cap: FT
400m Run
15 OHS (95/65)
200m Run
5 OHS
400m Run
15 OHS
200m Run
5 OHS
400m Run
15 OHS
10 Burpees “Over The Bar”

Monday’s Workout
Competition

A) Squat Mobility and Standards  

B) FT: (25min cap)
     Break up the reps/movements any way you like:
     1K row
     30 Power Cleans (135/95)
     30 Back Squats (135/95)
     1 mile run

Tuesday’s Workout
Practice

A) Gymnastics Pulling/Pressing Movement Competency

B) Bar Muscle Up Drills

C) FQT (Movement+Work Capacity): 12-9-6-3
     Bar Muscle Up
     SLLS Combo (Squat + Lunge + Lunge + Squat)

 

Friday’s Workout
Mental Toughness

A) Movement Priority:
Rope Climbs
Strict Pull + hanging knee raise

B) 5 RFT:
3 Rope Climbs
3 Wall walk-ups
25 Box Jumps
E2MOM: 8 burpees

Saturday’s Workout

For time:
Run 300m
30 Goblet Squats (24kg/16kg)
Run 300m
40 KB Swings
Run 300m
50 Single-arm KB Push Press
Run 300m
40 KB Swings
Run 300m
30 Goblet Squats
Run 300m
(20-minute cap)

Sunday’s Workout

20 Min AMRAP–Partner “DT”

12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Shoulder to OH (155/105)

Monday’s Workout
Practice

A) Squat Mobiliy + Standards for the squat

B) FT: (25min cap)
Break up the reps/movements any way you like:
1K row
30 Power Cleans (135/95)
30 Back Squats (135/95)
1 mile run

Reminder! The Holiday Party is Saturday. The festivities begin at 7 pm and end when Santa pukes in the parking lot. There will be tacos, alcohol, photo booths, and a magician. Cocktail attire is encouraged, as is bringing your favorite dessert to share with everyone.

_______________________

THURSDAY’S WORKOUT

PRACTICE

A) Movement Capacity:

     6 Rounds :30:30

     Candle Stick Levers
     Arch/Hollow Holds (alternating rounds)

B) AMRAP 15:

     6 Pull Ups

     7 Candle Stick 2 Stands (w/ Pistol Option)

     Row 150m

 

FRIDAY’S WORKOUT

MENTAL TOUGHNESS

5RFT:

3 Rope Climbs

3 Wall walk-ups

25 Box Jumps

E2MOM: 8 burpees

 

You may have recently noticed the coaches using different headers when defining the programing: “Movement and Working Capacity”.

Just in case there is any confusion, the best and most simple way to define the two terms are through the coach’s eye: 

Movement

Assessing movement starts with Posture & Stance.  Depending on the exercise, how well can the student position their body and initiate bracing or readiness.  Next is Joint Alignment & Sequencing,  can the various joints move with integrity/tracking through a an established archetype of movement and in the proper order.  Then, how far or to what functional Rang of Motion can the student perform the task, without compromising the first two principles.

On practice days, you have the opportunity to prioritize movement capacity.  Owning your movement is the very foundation of efficiency and optimal performance.

Working 

Humans have evolved and by many degrees, survived the day by getting work done.  Now, modern society has eliminated many of the tasks our ancestors did on daily basis.  Most of us use our leisure time to “workout”, to reclaim our working capacities.   

But we also know that while we are improving our strength and conditioning, there’s always a cost.  That’s why movement is key to supporting and sustaining work. 

I was once told by an exercise physiologist that… “if a human ate and drank enough, they could run until they died, if the goal was survival.” 

Well, that’s a head scratcher?! 

I’m glad that for a lot of us, life is not that desperate and I would too hope the goal of getting work done was so you can live for another day! 


WEDNESDAY – PRACTICE

A) Movement Capacity 6 Rounds for Quality(as a superset):

6-10 Ring Push-ups

6-8 Cossack Squats (on each side, alternate rounds)

(about 20 minutes)

B) FQT: 30-20-10 reps of: Curtsey Box Step-ups (12/8)

Russian Trombone Russian KB Swings

(12-minute cap)


THURSDAY – PRACTICE

A) Movement Capacity:

6 Rounds :30:30 Candle Stick Levers Arch/Hollow (alternating rounds)

B) AMRAP 15 6 Pull Ups 7 Candle Stick 2 Stands with Pistol Option 150m Row