Workouts for the Week of Feb 5 – 11

Douglas Esposito Coach's Corner, WOD

Alright you SAVAGES! Hope you can get through a short article – videos will be back next week!

Lots of people struggle with, talk about, and seek an effective work-life balance. I was reading a short article on the habits of people who have achieved a work-life balance recently that can be found HERE

Its a great article and it got me thinking about how we at the gym help each other with each and every one of the seven points Mr. Deutschendorf discusses.

Habit One: Making Deliberate Choices in Life

Your fitness is a result of your deliberate choices when you plan and prep your meals ahead of time. Your fitness is a result of your deliberate choice to go to the gym on a regularly scheduled and planned out manner. When you deliberately set a time to go to bed to give you the recovery time your body needs to be more effective physically and mentally. If you haven’t made a plane for your fitness that includes concrete decisions on nutrition, exercise, and recovery you need to do that. If its overwhelming and you don’t know where to start then talk to your coaches, we are here to help!

Habit Two: Regularly Communicate About Whats Working and What Isn’t

Daily, Weekly, Monthly, and Yearly check-ins with yourself, your coaches, and anybody else in your life you are trying to balance is critical to a successful work-life balance. Communicate your goals to your coaches and check in regularly to see your progress and decides what needs to be changed if you aren’t seeing the results you want in the gym.

Habit Three: Set Aside Time for Family and Important Interests

I would include your fitness as an “Important Interest” and I hope its high on the list as a high level of physical fitness does so many good things for your quality of life, I need to write a separate article (or book) on the subject. Bottom Line: Have a scheduled time set aside for the gym and nutrition!

Habit Four: Set Your Own Parameters Around Success

In the gym you set your goals which determines how you define and quantify success. If your goals are body composition, we have all the tools to help you measure and quantify what will constitute success for you. If your goals are performance based, again our coaches can help you find the most efficient way to get where you want to be.

Habit Five: Turn Off Distractions

If you are trying to balance your life, allowing work interruptions during your personal-time and personal interruptions during work-time is a surefire recipe for distraction, decreased productivity, and enjoyment in the moment. At the gym, tun off your outside distractions and be present and focused on the task at hand. You will get more out of it and be able to give more to other areas in your life when you approach them one at a time.

Habit Six: Have Goals That Align With Pursuing Your Passion

Members at the gym find that they are passionate about CrossFit, Brazilian Jiu-Jitsu, Thai Boxing, Olympic Weightlifting, and Physique Competition. Set goals in the areas you are passionate about and you will use your success in those areas of life fuel successes in other areas of your life.

Habit Seven: Develop a Strong Support Network

Your gym support network is unparalleled if you work out with us at Vanguard Gym/CrossFit Manassas. You have coaches who are here for you everyday to keep you safe, put a foot in your but, help celebrate your successes, laugh with, share with, and answer questions. Your teammates are here everyday to sweat, struggle, and triumph with. I’m here to help you in any way I can with your fitness and life balance problems and make sure you have the best place to train at the happiest place in Virginia.

Make sure you read Harvey Deutschendorf’s short article HERE and examine how you can adopt any if not all of the seven habits for balance in your life. Let me know your thoughts in the comments below, on our youtube channel, and in person at the gym. I’m so excited for 2017 and love coming to work everyday to help all of you with your goals!

Semper Fidelis
– Coach Doug

Sunday February 5

CNJK 7X1 @ 75, 80, 85, 90, 80, 85, 90

100 Burpees for time (Test)

4X8
Cable Curls
DB Triceps Extensions
DB Wrist Curls and Ext

Monday February 6

BN 7X1 @ 65, 70, 75, 80, 85, 90, 95%

7X on the 3:00 INT
W Pull Up to a 1RM
28 Air Squats

Cash Out: GHD Hip Extensions 3×12

4X8
Front Cable Pull Downs
Rev DB Flyes

Tuesday February 7

Plank and Side Planks  switch every 15 sec for 2:15

PR 7X1 @ 65, 70, 75, 80, 85, 90, 95% on the 3:30
10 Ring Rows in between each set

W Dip to a 1RM

Pendlay Row 5X5

4X8
Bi Lateral Leg Extensions
Iso Lateral Leg Press
DB Shrugs

Wednesday February 8

5k Row for time – test
30 min cutoff

Thursday February 9

DL 7X1 @ 65, 70, 75, 80, 85, 90, 95% on the 3:30 INT
10 4-Count Flutter Kicks in between each set

5X on the 3:30 INT
5 Thruster (to a 5RM)
5 Weighted Pull Ups (to a 5RM)

4X8
Cable Flyes
Side DB Raises

Friday February 10

SN 7X1 @ 75, 80, 85, 90, 80, 85, 90

300 DU for time – Test

4X8
Seated Bi Lateral Leg Curls
Reverse Hyper Extension

Saturday February 11

BKSQ 7X1 @ 65, 70, 75, 80, 85, 90, 95% on the 3:30 INT
7 Ring Push Ups in between sets

Tabata:
Pull Ups
Ab Mat Sit Ups
AirDyne

5X5 Partner GHR

4X8
OH Band Pull Aparts
Front Cable Raises