I’ve been teaching fitness since 1996 and the evolution of fitness has been rapid and rampant over the years. Back in the 1990s squats didn’t go below 90, some people still wore g string leotards and cross fit was just another way to say cross training (which hardly anyone did at that time). One thing has always stuck with me, through my days as a cardio kick teacher and well into my current career. “Do the hard work first”. This not only applies to the movement of the body, but the psychology of exercise as well.
The way we start a movement will directly link to the finish. Starting a movement with active plank will give a better outcome than starting with poor posture. Doing this “hard work” first will create better long and short term outcomes. Movement patterns will be cleaner and injury will be minimized.
On a mental level, the hard work is going to be more challenging. Its the self talk that will make or break the athlete reentering a program. Reinforce the positive to quiet the negative. Be consistent with your effort. Go to class when you don’t feel like it. This type of hard work is more subtle, and more difficult.
So the point is that your mind is your greatest obstacle. Even from a perspective of movement, if the mind is lazy so will be the body. Take a moment before your workout to explore your inner scape. Ask yourself if you are focused on moving better, or just moving. Then, do the hard work first!
A super active plank will result in a super awesome renegade row!
WOD: AMRAP ATTACK…AS MANY ROUNDS AS YOU CAN IN THE GIVEN TIME!
warm up properly!!!
10 Side Lunges
10 L sit ups
10 Plank Up downs
10 Glute Bridge Flys
10 Knees to elbows
10 Split Raises
10 Box Jumps
10 Bent rows
10 Sumo Hi Pulls
10 Glute Bridge Pullover
10 Cross Toe Touch sit ups
10 Double Unders (or 50 skips on rope)
10 Prisoner Squats
10 Bicep Curls
10 Sprinters 5R/5L
5 Push Ups
10 Reverse Crunch
Stretch full body for 10 minutes. Hold each stretch for 30 seconds.
Gumsaba Fitness Class schedule Thursday 7/10/14
5:30AM Sunrise Danville Womens only class – Coach Briana – HIIT Metabolic
5:30AM Sunrise Danville Mens only class – Coach Allen – HIIT Circuit
6AM Sunup Walnut Creek Co-Ed class – Coach Jentry – Grab your weights!
7:10AM Sunshine Walnut Creek Womens only class – Coach Briana – HIIT Metabolic
9AM Sunshine Walnut Creek Womens only class – Coach Briana – HIIT Metabolic
10:30 Sunshine Walnut Creek Co-Ed Yoga – Coach Michelle – Happy Healthy Hamstrings!
4PM Cytosport Yoga Benicia – Coach Michelle D. (private class)