Carpe Diem My Friends

DAILY MOTIVATION

“There is no such thing in anyone’s life as an unimportant day.” – Alexander Woollcott

“For every minute you are angry you lose sixty seconds of happiness.” – Ralph Waldo Emerson

*These quotes go together well to create a synergistic point that every day is a new opportunity; a gift that should never be taken for granted!

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Make the most you can out of every day; there’s no time to waste. Find out what you need the most in your overall being and go get it. If you need to train then train, if you need to rest, then rest, if you need a good meal, eat big! Go out and learn something, meet a new friend, smash through your comfort zone, explore a different place, it doesn’t really matter what you choose to do. Find a way to make yourself better! Constant progress, constant forward motion, constant D-S-P! Carpe Diem!

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Not that I encourage this particular activity, but it illustrates my point!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: 25 jumping jacks x 3, leg swings left leg/right leg, ankle rotations, standing-to-bentover hamstring stretch.

CF Endurance 6-Week Running Drill Program Week 1 Day 3

  • Drills – Ball of foot hops with forward lean 3 x 3, wall drill 3 x 20 each leg, forward lunge 3 x 10 each leg.
  • 2x through of: 4 x :30s @96 cadence, drill of choice, 2:00 @ 91 cadence.

Rowing: 3K row at 85% of 2K TT pace.

  • Time: 13:43.

Recovery Workout:

  • GHD sit-ups: 3 x 15
  • Back extensions: 3 x 9
  • Bench press: DND, chest is still sore and I want to rest it before 14.4 tomorrow.
  • KB swing: 3 x 15 @20lbs up to 25lbs on second and third set.
  • Pull-ups: DND, rest the back from the rowing and for 14.4.
AFTERNOON SESSION

REST, RECOVERY, MASSAGE, MOBILITY, AND MENTAL STRATEGIZING AND PREP FOR 14.4 TOMORROW MORNING!

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