Fuel your health with the power of positivity

Our mind is a powerful thing. It can push to great heights or crumble under pressure depending on how we train it.

Everyone is capable of developing a strong mind, but it takes lots of practice and conscious thought before it will become a part of who we are. Everyday that we walk into the gym we should have a positive outlook on what we are about to do. Time to walk into the gym, get fit, have fun and walk away with our heads held high. When you can do this, you will truly be fueling your health.

Walking in with an attitude that, “This is gonna suck, I wish I was still sleeping, there’s no way I’ll be able to lift that today” is only going to defeat you and before you know it, everything seems to be worse and worse. You hear the quote, “Whether you think you can or you think you can’t, you’re right”. Well, this is 100% true. It’s all about the initial mindset that we create.

As we workout each day, our body is always repairing and growing stronger. Our mind must grow with our body in order for us to take our fitness continually to the next level. If we hold on to limiting beliefs and tell ourselves that “That weight is too heavy” or “There’s no way I can do that many reps” then it will be nearly impossible to grow. You must adapt an open mind that is willing to accept the strength you are gaining each day.

The most successful athletes will DO when circumstances seem impossible. You can’t limit yourself and at the same time advance to the person you want to be. So instead of focusing on how hard something is, how heavy it feels, or how much of a challenge you are facing; I want you to instead focus on what you are achieving. “This is so heavy,” can simply turn into “This challenge will make me so much stronger.” Such a simple change of self talk has powerful effects.

My message is simple. Grow internally by adapting a positive mindset. When you catch yourself in self defeating moments, stop yourself immediately, breathe and replace negative thoughts with one positive thought. With enough practice, you will revert back to a positive thought naturally vs. a negative one. This will expand your potential exponentially not to mention you will be much happier day in and day out!

Coach Graham

WOD 03.08.17

What strength comes from suffering?

Overhead Squat Warm Up

1 x 500m Row or 400m Run then
3 rounds
10 Squat – Elevated Toes
Chin Over Bar Hold To Slow Eccentric
10 Bent over plate press

1 min shoulder mob over roller with bar

10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)

Overhead Squat 

1) Overhead Squat:
@ 0:00 7 Reps
@ 3:00 7 Reps
@ 6:00 7 Reps
@ 9:00 3 Reps
@ 11:00 3 Reps
@ 13:00 3 Reps
@ 15:00 3 Reps

Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

Metcon (Time)

3 Rounds For time:
20 Burpees
400m Run
60 Double-Unders


Metcon (No Measure)

Extra Work (optional):
4) Single Arm Kettlebell Overhead Carry: 400m
Switch every 100m. Pick a load that allows you to go unbroken the first 100m in each arm.

Out of Town WOD

Complete exercises EMOM for 14 Mins

5 Sit Ups

6 Jumping Lunges (Alternating Legs)

15 metre Bear Crawl


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