Choice. It can be your best friend, or your worst enemy.  There are 3 mental components in any endeavor we undertake.  Our thoughts, our personal emotions reacting to the thoughts, and our outward reaction to the emotions. Think of these as crossroads. The more we practice paying attention to what we are thinking, how we feel about what we are thinking, and how we act on those feelings, the more control we gain over our outcomes. We choose our path.

Life can be really freaking hard. Sometimes things can seem impossible. Everyone thinks of giving up once in a while. The difference between those that succeed and accomplish their goals, and those that throw in the towel and give up is the response they practice to the thoughts that occur in their mind.

It’s all about what we practice. 

When we learn to counter our negative thoughts with positive ones, we increase our capability to handle pain and our perspective begins to shift. We begin to realize that no one else is in control of the way we feel but us. We condition ourselves to respond to our thoughts with an attitude that is far stronger than that one silly thought. Just like cracking out those reps in class, things get easier when we practice them correctly, often, and with a “can do” attitude. This is not only empowering, but incredibly awesome! We are the master of our outcomes. How cool is that!? No one can tell us what we can or can not do. It is ALL up to US.

We are all on this ride together. The more you think good, the better off I am, and that path runs in both directions. Let’s just promise to get better. That’s all that we can ask from LIFE.

Hi fives to another awesome week of learning and growing,

😊 Coach M

teamgumsaba

No where I’d rather be on a Sunday than running, jumping, crawling and sweating with two bad ass dudes! AROO!
Ladder Drill Endurance

Equipment: Jumprope, Bands, white Board 

Part 1: Dynamic – 10 each 1X
shin grabs – hip circles – calf raises – ankle grabs – sampson stretch – toy soldiers
200M Jog

Part 1B: Activation 1X
Band on thighs: 
10 Squat + Abduction 
10 Bear Squats
10 Clamshell R/10 L
Band on ankles:
10 Side Step R/10L
10 Monster Walk Forward/10 Backward
Band on thighs 
200M Jog

PART 2: Functional Patterns & R.O.M. – Perform 2X

12 Squats

6 Runners Lunge to Fwd bend R/6L

12 Windmills

12 Supermans

6 Scorpions

12 GBHE

12 GB HOLD + Fly

6 Sprinter Start R/6L

60 Skips on Jumprope

PART 3: Climb UP!

Round 1:
5 Push Ups

Round 2: 
5 Push Ups
10 Bent Rows

Round 3: 

5 Push Ups

10 Bent Rows

15 Thrusters

Round 4: 

5 Push Ups

10 Bent Rows

15 Thrusters

20 Walking Lunge & Hammer Curl

Round 5: 

5 Push Ups

10 Bent Rows

15 Thrusters

20 Walking Lunge & Hammer  Curl
	
25 Reverse Crunches

Round 6

5 Push Ups

10 Bent Rows

15 Thrusters

20 Walking Lunge & Hammer  Curl

25 Reverse Crunches

30 Mountain Climber PAIRS

Jog 400M 

PART 4: Climb DOWN!

Round 1:

5 Push Ups

10 Bent Rows

15 Thrusters

20 Walking Lunge & Hammer  Curl

25 Reverse Crunches

30 Mountain Climber PAIRS

Round 2: 

5 Push Ups

10 Bent Rows

15 Thrusters

20 Walking Lunge & Hammer  Curl
	
25 Reverse Crunches
Round 3: 

5 Push Ups

10 Bent Rows

15 Thrusters

20 Walking Lunge & Hammer Curl

Round 4: 

5 Push Ups

10 Bent Rows

15 Thrusters

Round 5: 
5 Push Ups
10 Bent Rows

Round 6:
5 Push Ups

Jog 400M when finished 

Part 5: LAX Ball chest release & piriformis release


Gumsaba Fitness Class schedule Monday 6/13/16

5:30AM Sunrise Danville Womens class – Coach Briana – Endurance Ladder

5:30AM Sunrise Danville Mens class – Coach Joel – Endurance Ladder

6AM Sunup Morga Womens only Class – Coach Jentry – Endurance Ladder

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Kristen- TRX Endurance

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Endurance Ladder

11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class)

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)