As we close out the year, it's a traditional time to renew your focus on the key things in your life that are meaningful to you. Time to check your resolve and initiate a new cycle of focused, consistent, performance. We're not just talking about physical fitness here, but high performance in all the roles we play. In that sense a workout is a symbolic act that sets the tone for the rest of your day, your week, your life. I have always really liked this definition that follows.
A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
A workout is a personal triumph over laziness and procrastination. It is the badge of a winner-- the mark of an organized, goal-oriented person who has taken charge of his, or her, destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.
A workout is form of rebirth. When you finish a good workout, you don't simply feel better, YOU FEEL BETTER ABOUT YOURSELF.
Workout for Monday
Deadlift 5 x 5
When you see this it means 5 sets of 5 at the heaviest weight you can do for 5 reps. Novices are not expected to go ultra heavy on this, but should be using a medium load and focusing on technique. Use the first couple sets to get your bearings and then add a bit of weight and see how it feels. Experienced lifters go heavier.
Met-con: (compare to 12/13/10)
Four rounds for time:
Wall ball - 7, 9, 11, 15
Pullups - 7, 9, 11, 15
Situps - 10, 15, 20, 30
Plank - 20, 40, 60, 80 seconds