Friday 130222

Complete a max set of:
Sit-up (max reps in one minute)
Squat (max reps in one minute, 135#/95#)
Deadlift (max reps in one minute, 135#/95#)
1000 meter Row

For this workout, you are to perform a max-rep set of each exercise, resting as needed between each. There is no correct order. Dips can be performed on the parallel bars or on rings. Athletes will be paired together to count each other’s reps, and judge form.

Post results to comments and BTWB.

Are you a “Debbie Downer?”

Countering Negative Self-Talk

Sometimes it can be hard to turn off negative self-talk; often times it is happening before we realize it. Ultimately, it is negative self talk and mental visions of failure that discourage us. If we’re not careful, we may find ourselves in a cycle of putting ourselves down over and over and over. This self-talk turns into a self-fulfilling prophecy. Here are some methods to help counter negative self-talk.

  • Countering: When you find yourself saying or thinking something negative, you need to counter it with a rational and logical thought. For instance, instead of saying, “I’ll never get a muscle up,” you could say, “What makes me think I’ll never get a muscle-up? Where’s the evidence of this never happening, and would it hold up in court?” This can help make the negative thought less powerful.
  • Reframing: This is a method of looking at a situation from a more positive perspective. For instance, let’s say you are trying to get better  at improving your deadlift, and you say”I’ll never get this. I’ve tried and tried and tried. It’s just not going to happen.” You could say, “I haven’t made the progress I’ve wanted yet, but I can still get better.”
  • Affirming: Affirming allows you to practice positive self-talk on a habitual basis. You basically write out, or say, positive, affirming thoughts to yourself. Thoughts that make you feel better, more focused, ect. An example: “I am the hardest working athlete in the competition. Few can match my desire. I am successful because I work hard, I am virtuous, and am prepared when it is time to go.” 
Remember to keep your thoughts in the present tense, keep them specific, and positive. Every day, reaffirm them. You may be surprised at the changes you see. 


  1. Rachel Parker :

    Hello. My name is Rachel, and I’m a Debbie Downer!
    Thank you for the reminder that we need to expect more of ourselves and to not give in to those negitive thoughts that always have a tendency of creeping in.

  2. Keith :

    hey ya’ll, could someone update btwb. i want all my glorious work this morning saved forever.

    p.s. thanks, Jeff for keeping me going.

  3. Jeff :

    And now its not updated……

  4. Having read this I thought it was very informative. I appreciate you spending some time and effort to put this information together.
    I once again find myself spending way too much time both reading and leaving comments.
    But so what, it was still worth it!

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