9.16.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Keep a KB moving for 8 minutes w/o putting it down…
10x Figure 8’s
10x (5 ea) 1-Arm KB Clean and Press +
10x Alt. Goblet Reverse Lunges
10x (ea) ATW
Males use 53#, Females use 35#
Then:
10x Double DB Snatch (50/30) +
15x Burpees +
20 Calories, any machine
5m-10m-15m-20m-25m Suicide (outside)
30′ AMRAP
Then:
2:00 Pigeon Stretch, each side
Then:
Cool Down

 

 

STRENGTH
Push Press
1x5x75%
1x3x85%
1xM.E.x95%
Then:
Back Squat
1x5x75%
1x3x85%
1xM.E.x95%
Then:
6-4-3-M.E. Pull-ups
Between sets do 30s/30s Archer Planks
Then:
Practice Full Bridges

 

 

CROSSFIT
Skill Work:
40s Work + 20s Rest
Toes-n-Nose Handstand Hold
Hollow Body Hold
Dead Hang
Then:
Snatch Complex warm-up
Then:
5×2 2s Pull squat Snatches, climbing (15′)
Then:
15′ AMRAP
400m Run +
7x Power Snatch + Hang Squat Snatch Combos (115/85) +
7x Strict HSPUs
Then:
Cool Down

Focus on the Big Things

I came across this passage a few years back in Tim Ferris’ book Tools of Titans and it hit me like a ton of bricks because I often fall victim to focusing way too much on the small stuff.

The analogy of the field mice and the antelope comes to mind.

A lion is fully capable of capturing, killing, and eating a field mouse. But it turns out that the energy required to do so exceeds the caloric content of the mouse itself.

So a lion that spends its day hunting and eating field mice would slowly starve to death. A lion can’t live on field mice. A lion needs antelope.

Antelope are big animals. They take more speed and strength to capture and kill, but once killed, they provide a feast for the lion and her pride.

A lion can live a long and happy life on a diet of antelope. This distinction is important.

Are you spending all your time and exhausting all your energy catching field mice?
In the short term it might give you a nice, rewarding feeling. But in the long run you’re going to DIE.

So ask yourself, “Did I spend today chasing mice or hunting antelope?

Think big, do big.