Due to High Demand Program Design Just Added
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OPT Big Dawg Blog 5 Week FREE Regional training guide is now available!
EC Client Patti Carson Masters Workout #2
Training the Core Beyond Sit-Ups Part 2
|A. Back Squat @30x1; 4-6x5 sets; Rest 3-5 minutes|
|B. WTD Pull ups @2111; 3,3,3,3; Rest 3 minutes – build per set|
|C. WTD Dips @3011; 2,2,2,2; Rest 3 minutes – build per set|
|D. Deadbugs @1511; 8-10/side x3 sets; Rest 60 seconds/side|
|500 meter row 80% aerobic effort|
|20x3 sets of glute bridges @11x5|
|30 toe touch progressions with toes elevated 3 inches – control tempo, not for speed|
|20x2 sets of deadbugs @1511 tempo|
The 18 mile mark at the London marathon
The London marathon was held this past Sunday and the buzz in the city was around Mo Farah. As I walked around the city on Saturday, I saw a number of headlines about him winning the race on the heels on his 2012 home town Olympic win of the 5,000 m and 10,000 m track events.
Ultimately Mo finished the race in 8th place, but set an English record in the process. After the race he had this to say about his performance:
“Asked if he would do another marathon, Farah, who finished almost four minutes behind the winner, said: "Yeh, definitely, 100%. I'm not going to finish it like this. I will be back.
"I would have been disappointed to do my first marathon somewhere else. I gave it my all but I just wish I gave a little bit more to the crowd and all the supporters.
"It was pretty tough. I'm quite disappointed but you try things and if they don't work, at least you gave it a go. It was really just the pace - I should have gone with the front group. The pacemakers I had were slightly ahead of me but you learn - life goes on.””
What I like about his response to his results is that they are balanced. He hasn’t bought into negative self talk that is going to get him stuck in the past. He had some disappointment, his critique is a moment of reflection, and he is learning from it. He also hasn’t bought into hyper positive self talk that is propelling him into the future (e.g. “Next year I’ve got this!). Again, he is simply learning from the experience and moving forward with awareness and presence.
Now that the dust has settled from The Opens 2014, it’s a good time to reflect upon both your performance and the year of training leading up to that. Were you pleased with your performance overall and where are you currently sitting with your self talk around the results? In your reflection, check your words to ensure you have a balance of past awareness with future game plans so you can can move, as some guy I know likes to say, onward!
Attend an upcoming Life Coach Module:
- 1st TIME EVER IN AUSTRALIA! OPT CCP level 1 Life Coaching module coming to Chipping Norton Oct 25-26 following Program Design Oct 21-23
- NEW!! 1st TIME EVER IN BOSTON, MA! OPT CCP level 1 Life Coaching module coming to Crossfit Craic following Program Design Oct 7-9
B. PS – build to a heavy single
C. for time: 25 pHSPU
3 rounds for time:
15 box jump (24”)
B. 5 sets - PC x 1+ PJ x 5; rest 2 min (build from 95#)
rest 2 min
5 rounds for time:
5 Thruster (125#)