WEDNESDAY’S WORKOUT (CAP)
A) EMOM 7
3 Power Clean @ 72.5% 1RM (same wt across)
B) 3x Max reps no kip dips :30:90 (30 sec work: 30 sec rest)
C) 5 rds for reps and distance:
:30 strict pullups
AND COMING THURSDAY (NO CAP)
A) Back Squat 3×5 @ 85-87.5% (same wt. across)
B) Core Stability:
6 rounds of:
:30 Hollow rock
:30 Arch rock
C) 10 min double under skill/mobility work
D) 5 rounds for reps (:90:90) of:
:30 Russian kbell swings (as heavy as possible)
:30 Pushup (advanced as possible)
:30 Double undersI recently made a commitment to myself to be out of my pajamas by 10am every day. Yeah, rough life, I know. So, here’s the deal – I used to have to go to an office in downtown Portland every day for work. Then I only had to go in three days per week, and worked at home for two. Then it was two at the office and three at home. And recently that evolved even further into me working full-time from home. It’s pretty sweet.
But here’s the thing. There was something “official” about putting on real clothes, packing my lunch, and going to the office. It felt like, “This is when and where we do work.” So I’m creating some guidelines for my work environment at home, too. I have a separate space in the house and I have hours set for myself. And I realized recently that what I wear also plays into how I feel. I feel more productive if I’m not in my PJs all day. It changes my mental perspective. So now I have a commitment to be in “real” clothes by 10am. I usually start work between 7-8am, so on my first break I get dressed. If it’s a day I’m going to the gym, I put on my gym clothes. If it’s a rest day then I put on regular street clothes. But I get myself cleaned up as if I were going to walk out the door into the world at any moment.
I think our gym clothes are the same way. I know when I was at CFLA I had certain shoes, socks, and even headbands for different types of workouts. When I had that gear on, I felt official, like I could DO this. And if something was off with my clothes, well, it got me mentally off, too.
What about you? Do you have a “uniform” that puts you in the mindset of your workout?
Becca Borawski served as Program Director at CFLA for seven years and is now part of the extended coaching family. She is the managing editor for Breaking Muscle, a website designed for real athletes and real coaches. She lives in Portland, Oregon and is most likely preparing a paleo meal at this very moment.