By: Sabrina Blajos

Open season has a tendency to bring out the competitive nature in us. This is great since we’re already two workouts in.  So many of us have hit PRs that we didn’t think were possible without being put into a competitive atmosphere. With this though we also tend to focus on where we think we should be, rather than being satisfied and accomplished with how far we’ve come.

This feeling of personal growth is the true nature of Welded, and that’s what makes it so great. We’ve found something that we are constantly striving to be better in, better than yesterday is a lot of our models. Just make sure that in the midst of striving to be better, we don’t stop enjoying ourselves or rushing the journey. A lot of times we do this by comparing ourselves to where others are and thinking that’s where we should be as well because we started at the same time. Everyone’s journey is different, and that’s what you want.

Whether you are doing the open as Rx’d for the first time or you are doing it Scaled to create a milestone marker for the next year be proud of the work you do and always remember its you vs you.

 

 

GROUP CLASS WORKOUT

 

Strength:

6×4 DL 65-75%
Every 1:15

Lean: No Strength

 

Warm Up:

3 lap run

3 Rds: 12 OH Plate Lunges, 10 V-Ups, 4 inch worms

Finish: 1 min goblet squat hold, 15 PVC PT, GM, 20 leg swings

 

Metcon:

Welded

 

14 Minute AMRAP
30 DU
1,2,3,4,5… CJ 135/95
4,8,12,16,20… Wall Balls 20/14

Welded Lean

800 Meter Run
75 Air Squats
400 Meter Run
30 Burpees to Rig
200 Meter Run
30 Burpees to Rig
400 Meter Run
75 Air Squats
800 Meter Run

 

Mobility of the day: Low back smash (pg. 290)

Improves: Lower Back Pain, Stiff Back, Global Rotation

 

 

YOGA SCHEDULE

Strengthen & Lengthen

6 to 7am

7 to 8am

4:30 to 5:30pm

Rest & Restore

5:30 to 6:30pm