Friday, 1 March 2019

DAILY MINDSET
“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

WARMUP
30 Seconds
Single Unders
Push-up to Down Dog
Air Squats

30 Seconds
Single Unders
Active Samson
PVC Front Squats

30 Seconds
Single Unders
Inchworms
Barbell Front Squats

MOBILITY
Warrior Squats: 1 Minute
Front Rack Stretch: 1 Minute
Front Squat Hold: 1 Minute

WOD:  19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
  • 25 Toes to Bar
  • 50 Double Unders
  • 15 Squat Cleans (135/85)
  • 25 Toes to Bar
  • 50 Double Unders
  • 13 Squat Cleans (185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  • 25 Toes to Bar
  • 50 Double Unders
  • 11 Squat Cleans (225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  • 25 Toes to Bar
  • 50 Double Unders
  • 9 Squat Cleans (275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  • 25 Toes to Bar
  • 50 Double Unders
  • 7 Squat Cleans (315/205)
Stop at 20 Minutes.