November 1st WOD
November 2, 2013November 5th WOD
November 6, 2013FEARLESS. FOCUSED. MOTIVATED. INSPIRED.
Being fearless, having vision, believing in yourself, hustling, staying focused, getting out there, being motivated and inspired…wow that is a lot to take on, however, it can be done.
Today I found myself in the Hyatt Regency in downtown Denver, a little tired from my travels and not really wanting to get out of bed. The thought of pulling my covers over my head for a few extra hours was very enticing.
I have a vision for my health fitness that require me believe in myself in the possibility that my goals can be reached. It is up to me to make the time and hustle each and every day staying focused so that my goal will be actualized.
My motivation comes from many places. Today, I woke up and glanced at my phone where I found a text from my trainer Andrew. He sent me my next two workouts giving my the inspiration to head to the gym. Time to get after it!
Take some time and evaluate all of these factors for yourself. If there is someone or something that is dragging you down or keeping you from attaining your goals, time to make a change. Surround yourself with positivism and head in the direction of achieving your goals.
~~~WOD~~~
Back Day
All exercises 3 sets of 10, 8, 6 reps. Allow for a 45 second rest period between sets and a 90 minute rest period between exercises.
Close Grip Seated Row
Wide Lat Pull Down
Straight Bar Shrugs
Revearse Fly’s
Abs- All abdominal exercises are to be completed in a circuit with as minimal rest period as possible between exercises.
Decline Crunches- 30
Flutter Kicks- 30 Seconds
Bicycle Crunches- 30 Seconds
Circles- 30 Seconds
Decline Crunches- 30
Plank Prone, Left & Right 30 Seconds Each
Decline Crunches- 30
Cardio~
55 Minutes THR Elliptical
20 Mintues HIT Elliptical- Max heart rate 170 BPM