Wednesday 100908

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As many rounds as possible in 15:00 minutes of:

10 Dumbell snatches (5 each arm), 40#/25#

10 Knees to elbows

Compare to: 100328

Post rounds and additional reps to comments.

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Look who got married, Josh and his beautiful bride.

Are you motivated to workout today?

A tricky subject for sure.  Motivation is not always something you can tap into.  One method may work one day and fail to get you excited for a workout the next.  So how do elite athletes keep motivated and stay in the game, day after day?


This is for sure a very personal subject.  Some people like specific music, some like to workout at a specific time of day or with specific partners, some like to be wearing a specific pair of shorts.  What ever it is, there are things that help and there are those things that hurt our motivation to stay in the game. 


Six things that are sure to squash anyones motivation:

  • Negativity (my all time favorite is when an athlete makes a personal record at the gym and immediately follows it up with how it should have been faster or heavier). 
  • I can’t, won’t or am afraid to thoughts. 
  • Unrealistic expectations (I will do handstand push-ups in 6 months even though I’m doing regular push-ups on my knees now). 
  • Comparing your efforts/times to others (this can be highly motivating in the right context). 
  • Not logging progress, lifts etc. ( no way to track successes).  
  • Not having goals, long term and very short term (not knowing where you’ve been or where you are going is very uninspiring).

Six things that keep us motivated:

  • Visualizing success.
  • Making a routine workout schedule that is nonnegotiable.
  • Personal records (which means we have to log our progress to know when we’ve accomplished something new).
  • Surrounding yourself with healthy individuals with similar athletic goals.
  • Being accountable to someone for meeting your goals/schedule, hold yourself responsible.
  • Having goals and a realistic plan to reach them.

So what if you still aren’t motivated.  What I’ve learned is that, you won’t always be, but that doesn’t have to have to get in the way of getting into the gym and getting the work done.  Be consistent and the goals will be accomplished.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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