“You must want (or need) to be where you are, doing what you are doing. If you can’t pay attention or if you don’t want to work hard, don’t bother showing up to go through the motions. Nothing is gained by doing one thing with your body and another with your mind.” – Mark Twight
4×4 Deadlift at 80% 1RM
Then, after 5 minutes rest…
AMRAP in 20 minutes of:
10 Cleans (95# M/65# W)
Then, cool down with max bridge hold (pictured above).
By the end of the morning today the time to beat on the bridge hold was hovering around 10 minutes. Fast forward to 5pm and the high water mark was well into the teens. 6pm, 20 minutes. By the close of the 7pm class, 24 minutes. Our athletes in the evening are no more capable than those in the morning. Hell, two of our best are part of the 6am crew (cough… Kareem… a’hem… Alison). The point is, the people in the morning didn’t have the luxury of knowing how long a bridge should be reasonably held, they just went for it.
Think of all of the things you could accomplish knowing this very fact: our capacities (be it in work or the gym) are largely limited by our brain’s expectations of a future outcome. Read that sentence again.
Next time you walk into our gym and look at the work that is ahead of you, picture yourself far exceeding your expectations and the next thing you know, that pipe dream becomes your reality.
Chris “Crampy” Worden