Friday 170915

 NO 6a Oly Class on Saturday. 

Saturday Schedule:

7a – WOD
8a — Striking WOD 
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

16 WAYS TO CREATE BALANCE IN YOUR LIFE by Dawn Fletcher for Box Life Magazine

1. Take a few minutes each day to write down your daily priorities.

2. Take time to write down your goals for the week (in the box and outside of it).

3. Schedule breaks (at least 15 minutes) whenever you can into your day.

4. Tell your friends and family about that you’re trying to improve your time-management and may have to decline invitations or requests for help.

5. Do the shitty and annoying stuff at the beginning of the day and the beginning of the week, so it’s off your list.

6. Before you start the next task or go to the next place (gym, home, work, etc.) remind yourself why that task or place is important and of its purpose in your life.

7. Prioritize at least 7.5 hours of sleep each night and create a steady sleep schedule.

8. Do something fun each day, and be sure to keep your sense of humor about things.

9. Take care of others and make it a point to give some of your time to tuning into someone else.

10. Have an accountability partner who helps keep you on track with your training goals and weekly priorities.

11. Surround yourself with awesome people who have similar goals and lifestyles to help you stay focused.

12. Plan a ‘free day’ each week with at least 5 hours available for you to relax or be spontaneous depending on your mood.

13. Each morning upon waking, be grateful and remind yourself that you are blessed for little things like your senses, breathing, living, etc.

14. Prepare your meals in advance and stock up for the week. Cook and prep in bulk so that nutrition is the least of your worries.

15. Do something relaxing and rejuvenating each day. Make a list of the things that calm you and prioritize doing at least one of those things each day.

16. Get outside and spend time in nature. Try to do it daily, but at the very minimum spend some time outside each week. It’s a beautiful world out there!

Dynamic Warm-Up – Mobility

Prepare  for..

A. Strength:
Build to a HEAVY 5 Rep Max Front Squat


50′ Hand over hand sled pull (length of rig) 225/160 sled if on turf, 135/100 if on rubber
200m Front Rack KB Carry, R/G (100m one arm, switch on the way back)
25 KB Swings