“Exercise not only changes your body. It changes your mind, your attitude, and your mood.” – Unknown

Thought of the Day

Even though we know how good training and working out is for us, many of us treat it more like a chore—saying things like “we have to go” and dragging ourselves to the studio kicking and screaming, as if it were time for a painful dental procedure. Sometimes, the only thing that gets you through the door is the knowledge that, no matter how bad you feel now, you’ll feel better afterward—not just physically, but mentally and emotionally, too. Aren’t you glad you got started on the journey? Do you ever wish you had started earlier?

On Monday, for the Varsity class, we had a full house and the energy was electric. It was great to see the teens having fun with their friends and enjoying another fun workout at Empower. Coming back into coaching the youth programs, I was reminded of how awesome it is to watch these young people build connections, confidence, and habits that can last a lifetime. For those I’ve coached for many years now, it’s amazing to see their growth and continued enthusiasm. It really makes you feel young again—or in my case, like I never aged a day.

If you’re someone who finds fitness to be a chore or something you don’t enjoy, remember to find the right place for you—because your children are watching, and you probably want all the amazing benefits of fitness for them, too. A community that makes family and youth fitness fun can be a real game changer. Instead of seeing fitness as a chore, it becomes a fun part of their day and something they feel lucky to do.

There aren't many things you have to do. Thank yourself that fitness training, challenging yourself in the gym, and improving is something you get to do. Approach your training with a childlike spirit today and pass that on to the little ones who look up to you.

Thursday

Post workout comments from TimberWolf:

I substituted the 400-meter run with a 500-meter row.

The first round was just fine. I sprinted in this round but maybe too much- it took more time than I thought to recover and pick up the kettlebell.

In the next three rounds I paced myself better and made a sprint again in the last round.

My times for each rounds are:
3:50, 4:14, 4:21, 4:25 and 4:00.

Among all, the third and the fourth were the most difficult rounds.

Some other tips on finishing this workout with the 5 min timeline:

Make sure you have at least 40 seconds left before diving into the next round.

Otherwise I would suggest to use a lighter KB so that you can have a larger set of KB swings.

Class plan:

H: 03-10 Warm up (7 min)

Shoulder rotation, arm rotation

Scapula pull ups

Deadlift with a band, 8 reps

Hip hinge with a band, 8 reps

Dynamic leg warm ups (some optionals):

Hamstring scoop

Knee hugs to walking lunges

Knee cradles

Travelling lateral lunges

Open and close gate

H: 10-24 Tech (14 min)

Run/Row/other cardio equipment

Pacing and breathing

KB swings and progressions

Body position:

Eye level, shoulder, chest, ribcage, pelvic tilt, knee angle and stance

Breathing pattern

Russian kettlebell swings: the starting and ending position

Demo videos:

How to Use a Kettlebell  | Kettlebell Manual Part 1

(From 3:30 to 8:30)

The Russian Kettlebell Swing | Kettlebell Exercise

Build up kettlebell weight to your workout weight 

H: 25-50 WOD

Every 5 minutes for 5 sets:

400-meter run

25 Russian kettlebell swings

♀ 53 lb

♂ 70 lb

H: 50 Scoring and cooling down: 5 min