Tuesday

305, A1A – 305 & A1A WOD

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Skill

Bar Muscle-ups (5x 1-5 reps)

Every two minutes practice bar muscle ups. Work on technique and progressions

on the opposing minute perform 10-20 hollow rocks

Conditioning

Pull yourself together maaaan (Time)

100/80 calorie row

100 Russian kb swings 70/53

50 box jump

50 toes to bar
The Reeeeeemix

so many folks were eager to break this up last week that we couldn’t help but give the people what they want……….

Break this up however you’d like, beat your time from last week!

Why Your Quest For The “Perfect” Body May Be Slowing Your Results Down BIG TIME!

When I first moved from Milwaukee to Miami I rarely looked at myself in the mirror, at least for anything other than a functional check, to make sure I didn’t have a chunk of food between my teeth or something.
I left Milwaukee with a ponytail, wearing socks and Teva sandals.

Flip flops were an unknown and I was used to layering my clothes. Fast forward 20 years and I refuse to wear anything other than Birddog shorts (that’s not a paid plug, I just love the product) and a tank top. If it drops below 60 I’ll put a t-shirt on.


In between those outfits there were a lot of changes, a lot of music scene shirts and eventually tight fighting bro-shirts and some very small tank tops.


I retired the cargo shorts and ponytail, bought a lot of different shorts and t-shirts.
I also lost a bunch of fat and gained a bunch of muscle.
I started looking in the mirror more often, picking myself apart. I also started weighing myself everyday, sometimes many times a day.


I got lean, then very lean. I had abs. I looked at them a lot for a while.


“Wow, abs!” I thought.


Then I wondered when the overwhelming happiness would sweep over me. It never did, at least not associated with those abs I had worked so hard to get.

I had abs when I was a teen, I see the photographic proof when I go back to my parent’s home, I just don’t recall having abs, or even thinking about it.


Jumping forward to yesterday, I was speaking to a Dan Planner who was having trouble.
The holidays had kicked his ass, he was fluffy and unhappy and a little unmotivated.

“Everytime I get to this point, it’s almost like I self sabotage myself, you know what I mean?”

Boy do I ever – I am the king of self-sabotage, or at least I was.


Here’s where the years of experience came into play – yes, I had been there, and I had self-sabotaged…and one great way to slow your results and not see the change you want is to focus on that change too much, obsess over it.

I’m talking about habits like daily weigh ins, constantly looking at social media accounts with ‘perfect’ bodies with unrealistic filtered and cropped images – and critiquing yourself in the mirror based on those images.
When you see those perfect IG pics, those are posed and professionally photographed, and many times the person in that pic is starving and unhappy – even if the spray tan and photoshop-white-teeth say different.
Now, allow me to blow your mind…


When you weigh yourself daily, you’re not getting valid data points.


It’s too much information, and (as you probably know) if you allow emotion into your weigh ins, it can become an emotional disaster.


So – what to do? Forget about the abs, focus on the day in front of you. The results will come if you focus on the tasks you have to do instead of the end goal.


Be kind to yourself and practice self-forgiveness.


Focus on how you feel, what your headspace is like, how your clothes fit. Focus on what’s immediately in front of you. Yes, you need a long game, yes you need a goal – BUT – spending too much time and energy focusing on what you don’t have YET will cause stress and in turn keep you from your goal.

#TruthBomb or whatever they say. Have a great day, reach out when you’re ready. I am here and I ain’t going away.

Steady state

Announcements

PLEASE!
Sign in for classes – if there is no space in class, please sign in for another class. We are doing our best to meet your needs and keep everyone safe so we can all continue to enjoy training. Thank you!

Please do not spray barbells or rower computers with bleach, spray the paper towel then wipe the bar/computer. We are trying to prevent excess rust and wear and tear. Thanks!

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat – 9am
https://zoom.us/j/679368832

Dec 24th – morning classes, no evening
Dec 25th – CLOSED
Dec 26th – Normal Schedule resumes
Dec 31st – morning classes, no evening
Jan 1st – CLOSED
Jan 2nd – Normal Schedule resumes

Kids classes every Monday at 4pm with Coach Keenan!
Please fill out this waiver for each child:
bit.ly/305waiver
Cost is $89 per child for 4 classes

305, A1A – Endurance Programming

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5k Run (Time)

Max Effort 5k Run

tempo run 4

Announcements

Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS
Zoom 9:30 Thursday & Friday
No Zoom Saturday & Sunday

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

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Metcon (Distance)

25 minute run

use your original tempo – 10 seconds.

steady state 2

Announcements

Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

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Metcon (No Measure)

60 minutes steady state- goal within 10% of the watts from last weeks 4 minute sprint intervals.

tempo run 3

Announcements

5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

30 minute run

use your original tempo pace

bike sprint 2

Announcements

5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (No Measure)

on Concept 2 or other bike:

10 min warm up

6 efforts

4 min sprint

2 min easy recovery

10 min cool down

tempo run 2

Announcements

5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

20 min tempo run- take 10 seconds off of last weeks pace

steady state 1

Announcements

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (No Measure)

50 min steady bike on concept 2 or other bike

goal: stay within 10% of your watts from last weeks sprints. (if you did the 8 min interal at 220 watts, your goal would be to stay above 198 watts for the full 50 minutes).

tempo run 1

Announcements

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

1 mile warm up run

rest 5 min

20 min at tempo

(pick a goal mile pace that is about 80% of your max effort mile, for example: if you run an 8 minute mile, 20% of that time is 96 seconds, so 8 minutes + 1:36= 9:36 mile pace for the 20 min)