Set your standards…and hold them.

We go through our days responding and reacting to the things or events that happen to us, it all starts with an alarm that was set with the intention of getting us up out of bed in the morning so that we can start our day. This alarm is often the first decision that we make of our day- the choice to get up out of bed, or hit the snooze button for another 5 minutes is one of the thousands that we will make throughout our entire day. While it may not seem like it, that first decision will often govern the rest of our day.

As people we are conditioned to respond in a particular way to a particular stimulus. That particular stimulus can come in a variety of ways; the alarm going off in the morning, followed by the choice of whether to workout or not today, a car cutting you off in traffic, someone criticizing what you said at work, or even making plans for dinner, can all be seen as a particular stimulus that we have the choice to respond to.

The most important thing, however, is to remember that the choices we make often end up governing how the rest of our lives pans out. If you decide to punch the snooze button, I’d almost wager that there are other places in your life that you’re letting up on. Maybe you’re shaving reps in the gym, taking longer breaks at work then you’re meant to, not being fully committed to yourself or your partner, and the list goes on.

So how can we combat this? How can we set ourselves up to make better decisions?

By remembering what our man Viktor E. Frankl once said to us; “between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom”. Within this freedom, there are 4 endowments that make us uniquely human: self-awareness, imagination, conscience, and independent will (the ability to act based on our self-awareness, free of all other influences). But it’s rare thing for us to really stop and ask ourselves: Is this thing I’m about to choose to do consistent with what I believe? Or, better: Is this the kind of thing or choice the person I would like to be should or would do?

The freedom to choose also comes with a bit of a caveat, we have the freedom to choose to do the things that we believe in and to act on the standards and expectations that we set and hold for ourselves.

When you’re brushing your teeth, choosing your friends, losing your temper, falling in love, instructing your child or a large group, walking your dog, reminding yourself that you are going to go unbroken on your thruster’s today in the metcon, attempting a 1rm on a squat, or grinding through the Crossfit open – all of these are opportunities to practice upholding your standards.

Once you’ve set a standard; hold fast to it. That’s all there is to do. I wish that there was some fancy catch line or formula that I could impart on you but it’s that simple. Set your standards and hold them. There’s no need for excuses, there’s no need for deviation from that standard. All there is is the decision to hold fast to it and act on it again and again until it is something that is ingrained into the very existence of who you are as an individual.

Remember folks, the way we do small things is the way we do all things.

Have you been acting in accordance with your standards lately?

Have an awesome day team,

Coach Kels

Day 1:

A1) Filly Lunge (one dumbbell in front rack and one dumbbell overhead): 3 x 7 @ Rpe 8 @ 4,1,X,1

A2) Single Leg RDL (w’ dumbbells): 3×7 @ Rpe 8 @ 4,1,X,1

A3) Dynamic Side Plank: 3 x 7/side @ Rpe 8 @ 2,1,2,1

( * Rest 45s between each exercise)

B) Box Squat: Build to a heavy set of 9 in 12minutes @ 4,2,X,1

C) 10 Minute AMRAP:

I. 10 Dumbbell Deadlift: @ 22.5kg/15kg

II. 12 Dumbbell Power Clean & Jerk @ 22.5kg/15kg

III. 14 Dumbbell Box Step Overs @ 22.5kg/15kg

Day 2:

A) I. Turkish Get-Up: 3×3/side @ rpe 8

II. Ring Row Support Hold (Pull your chest to the rings and hold yourself there)- 3 x 45s

****Rest 30s between exercises****

B) 10 Min ALT EMOM

I. Split Jerk x 3 @ Rpe 8 @ 3,0,0,2

(As per tempo dip and drive, punch the bar over head, hold it overhead for 2 seconds and lower it back down to the shoulder over 3 seconds)

II. Strict Pull-Up x 5 @ Rpe 8 @ 3,1,X,2

C) 6 Rounds for time of:

9 Alternating Dumbbell Floor Press @ 22.5kg/15kg

11 Alternating Bent Over Dumbbell Rows/side @ 22.5kg/15kg

400/300m Row

Day 3:

A1) Front Foot Elevate Split Squat (Barbell)- 3 x 8/side @ 8 Rpe @ 3,2,1,1

A2) Split Stance Romanian Deadlift (Barbell): 3x 8/side @ 8 RPE @ 3,1,1,1

A3) Palof Press- 4 x 12/side

(* Rest 45s between each exercise)

B) Conventional Deadlift: 3 x 8 @ RPE 8 @ 1,1,1,3

***Reset Each Rep****

C) 8 Min Amrap:

8 Devils Press @ 22.5kg/15kg

8 Box Jumps @ 24’/20′

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