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)

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.

 

 

 

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

 

I am using today’s blog post to address and facilitate further ideation on the topic of injury/pain management. 

Personally, I have had a long history with chronic pain/illness that manifests both physically and psychologically. In my experience, that which is chronic can become so debilitating primarily because what is causing the symptoms is multi-factorial/elusive and, consequently, a foreseeable end to the suffering does not exist. Lately, my left shoulder has been particularly problematic. 

It is because of these factors that it is all too easy to start identifying with the injury/pain. In spite of wanting to be free from it, we get further and further away from conceptualizing ourselves and our experiences in lieu of it. The unfortunate truth: what we resist, persists. Exercising becomes less of being a release or joyous experience and more of an obstacle and/or reminder of the pain/injury.

SO…. WHAT DO WE DO? How do we rise above? 

1. Lean on our coaches and our community to help us to be creative about how we can still move and “get after it” in pain free ways. 

2. Remind ourselves about what we still can do and practice being grateful of that reality. 

3. Educate/re-educate ourselves on pain science. Science has proven that pain can actually be reduced when we have a better understanding of what role pain plays and how the brain process and modulates painful sensations. 

4. Reframe how we think about the role that exercise is playing in our lives. For the time being, exercise may not be able to serve us the way it has previously but that does not mean it cannot take on a new purpose–one that is more fitting with what your mind/body can tolerate. 

5. Practice feeling without judging, without labeling, and without attaching a story. It is the stories of what is and what will always be that keeps us in a state of suffering. Go from “I am ____” to “I feel _____” to “I am aware of feeling _____” 


Tuesday
Competition
A) Movement Capacity: Lunge + HSPU
B) Movement + Work Capacity
      For Time: (25 Minute Cap)
       2K Row
       40 DB Lunges (50/35)
       20 HSPU
       1K Row
       20 DB Lunges
       10 HSPU
       500m Row
      10 DB Lunges
      5 HSPU

Wednesday
Practice
A) Movement Capacity
   6 Rounds for Quality(as a superset):
       6-10 Ring Push-ups, 6-8 Cossack Squats (per leg)
B) Work/Movement Capacity
      FQT: 30-20-10 reps of:
         Curtsey Box Step-ups (12/8)
         Russian Trombone Russian
         KB Swings (12-minute cap)

Saturday Night – Oak Park Holiday Party 7PM-???

 

Monday’s Workout
Practice

A) Breath Capacity
800m Run (Progressive Gears: 1-5)

B) Work/Movement Capasity
MB TABATA This :20:10

Station#1
Lateral MB Throws

Station #2
MB Up and Overs

Station #3
MB Burpess

Station #4
MB Air Squat Holds

 

Tuesday’s Workout
Competition

A) Movement Capacity: 
     Lunge + HSPU

B) Movement + Work Capacity: 
     For Time: (25 Minute Cap)
     2K Row
     40 DB Lunges (50/35)
     20 HSPU

     1K Row
     20 DB Lunges
     10 HSPU

     500m Row
     10 DB Lunges
     5 HSPU

I want to share a quote with you from General James Mattis, USMC:

 

“A physically vigorous life is not incompatible with a contemplative life. The loss of nervous energy into a physical act creates a clarity of thinking.”

 

I find this to be true, especially in those times when the difficulty of the task requires total focus on the work at hand – say, for example, when I am rock climbing or carrying dumbbells around the block during a mental toughness workout. Physical practice can become an almost meditative act, and thoughts or ideas have a curious way of organizing and clarifying themselves during this kind of work. More often, though, it is in the moments after the workout, having physically exhausted myself, that my thinking is most clear. I have heard runners describe something like this, too, though I haven’t personally experienced it while running.

 

Do you find that workouts provide clarity of thinking? Do you intentionally use workouts as a time of contemplation? Or do you just focus on the work and let your mind do what it wants?

____________________

THURSDAY’S WORKOUT

COMPETITION

“The Broomstick Mile” *** Do not underestimate this one! ***

For Time:

With a PVC Pipe (except the mile)

25 Back Squats

25 Front Squats

25 Overhead Squats

400 meter Run

25 Shoulder Presses

25 Push Presses

25 Push Jerks

400 meter Run

50 Hang Squat Cleans

400 meter Run

50 Power Snatches

400 meter Run

 

FRIDAY’S WORKOUT

PRACTICE

Find a 20-rep Back Squat

*** Tanya Bentley will be leading a FREE Breath Class @ 12:00-12:30pm on Friday ***