Forward, Always Forward

DAILY MOTIVATION

“Never look back unless you are planning to go that way.” – Henry David Thoreau

A little experiment for today. Let’s try matching up the meaning behind the motivational quote and the meaning behind the motivational song. Bust or brilliance, you decide! The song is “Don’t Look Back” by Kylesa.

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D>S>P

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DAILY FEATURE: Developing Positive Habits

How I Adopted Daily Exercise Habit and Rowed over 1 Million Meters

Here is a great article I came across on creating habits. This is not simply about nutritional or exercise habits you should try to follow. Rather this is the method and tips one particular person used to develop a habit. I have heard of and used the 21 day rule he mentions to help create/break habits and it has worked for me. I find that the first 3 days in habit formation tend to be the most difficult. If you can make it through that you’ll be good to go. After doing some more research into this I see a lot more sources criticizing the 21 day rule than supporting it. Most claiming it can take much less time than that to break or develop habits. I’ll let you be the judge…

Chose this picture not only because of it's calming effects, but the fact that daily meditation is the habit I'm trying to get into now.

Chose this picture not only because of it’s calming effects, but the fact that daily meditation is the habit I’m trying to get into now.

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, HS holds x 3, 5 KB swings at 30lbs x 3, 5 A/S with 3 sec hold x 3.

Conditioning WOD: 5 rounds of 5 power snatch @ 85lbs, 10 box jumps @ 24″, 15 push-ups.

  • Time: 9:37.

Core: Super set x 3 of 10 GHD sit-ups and 15 back extensions.

AFTERNOON SESSION
Warm-up: 25 jumping jacks x 3, 10 leg swings left/right, 10 bent over hamstring stretches left/right, 10 ankle rotations left/right.
Rowing: 250m intervals resting :60s until form/pace dissipates.

 

  • Completed 7 iterations.
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