News and Announcements

MINDSET MONDAY - 060820

Posted by Max Lucas at Jun 8, 2020 11:58AM PDT ( 0 Comments )
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THEME OF THE WEEK: IF YOU CAN’T SEE THE LIGHT AT THE END OF THE TUNNEL, FIND THE LIGHT WITHIN YOURSELF

Mindset Monday, June 8th 2020

First off I just want to say that I really enjoyed our zoom call/workout last Friday, it was great to see you guys and hear about the things you have been struggling with.

Some fo you have been struggling with staying motivated—you’re not alone! I’ve also been struggling to stay motivated on a daily basis. It’s been hard to find motivation to do everyday tasks like cleaning or working out, especially working out. It’s been a big shift from training with your friends in a pool or gym to having to workout at home by yourself with little or no equipment and no pool. Motivation can be pretty hard to come by, and you might find yourself in a dark place at times (meaning: sometimes you might feel pretty sad, angry, or depressed). You might have heard the phrase “the light at the end of the tunnel”—usually this means that you are in a dark place, but you can see the end and you know you will get there soon, so you hold on to that hope and it gets you out of the tunnel.

But what if you can’t see the light at the end of the tunnel, and it’s just darkness?

That’s when our flip the switch mindset comes into play. You can either quit, or keep going. If you choose to keep going, you can either walk in darkness, or you can start a fire and make your own light. When we find ourselves angry or depressed, it can be hard or even impossible to see the light at the end of our tunnel. It’s really hard to keep going without some sort of light, some sense of direction. What’s the point of moving when you don’t even know where you are going? This is when we need to find the light within ourselves and decide to hold on to something. When I have no motivation to train and I find myself in a dark place, I ask myself, “what’s the point? Why am I doing this?”

When I ask myself that question, I remember that I have always wanted to compete at a high level in sports. In ANY sport—I just want to be good at something and be able to prove that to myself and others through competition. When I remember that, I realize that if I want to compete, I have to train and be the best I can be, not for anyone else, but for myself. That gets me motivated to train, and I quickly remember that I love training anyways and even if I never end up being good enough to compete at a high level, I just love working out and that’s good enough for me.

So when you find yourself in a dark place and you can’t see the light at the end of the tunnel, find the light within yourself—find your purpose, remember your why. Hold on to that, and let it become the light that guides you out of the darkness. Become the best YOU can be, and don’t waste your energy comparing yourself to what other people can do. Be the best YOU!

STICKER SHEETS
New sheets are attached to this post!

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

RUNNING
If you have not been running:
10 rounds:
Run for 1:00 (light/moderate pace)
Rest for 0:30

If you have been running:
8 rounds:
Run for 0:20 (moderate/fast pace)
Rest for 0:10
Run for 0:10 (fast/sprint pace)
Rest for 0:20

CONDITIONING
10:00 AMRAP (as many reps as possible)
10 squats
10 plank shoulder taps (1, 2)
10 lunges (1,2)
10 push-ups
10 burpees

The goal is to stay moving and to make each movement a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better! If you have difficulty doing regular push-ups from the floor, do incline push-ups instead. Incline push-ups are where you have your hands on an elevated surface like a chair, bed, or bench. See video below.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Plank Shoulder Taps
https://www.youtube.com/watch?v=QOCn3_iOAro

Lunges
https://www.youtube.com/watch?v=hz8peHvkAdk
(doesn’t matter where your hands/arms are)

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

The document JUNE_8_-_JUNE_14.pdf was attached to this post.

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Monday June 8th

Posted by Max Lucas at Jun 8, 2020 10:10AM PDT ( 0 Comments )

COMING SOON

Workout of the Day - 051320

Posted by Max Lucas at May 13, 2020 12:11PM PDT ( 0 Comments )
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THEME OF THE WEEK: GET THAT DUCK

Wednesday, May 13th 2020

STICKER SHEETS
Week 4 sticker sheets are UP and attached to the bottom of Monday’s post. Focus on today and check off every box!

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

RUNNING
4 sets, rest for 2 minutes between each set
Run for 4 minutes

If you have been running, run at a challenging pace. Keep the effort high but consistent for each run.
If you have not been running, run at a moderate pace. You shouldn’t be totally gassed (out of breath) after each run, if you are then you are going too hard and need to slow your pace down.

CONDITIONING
For Time:
Run for 6 minutes OR 600m (1.5 laps around a track)
80 air squats
60 push-ups
40 burpees

Remember to make each squat/push-up/burpee a good one! Meaning, have good form for every rep! Proper form is more important than going fast. But if you can do both then that’s even better!

COOLDOWN
Stretch for 10 minutes, make sure you stretch calves/legs/hips

HELPFUL LINKS
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Push-Ups
https://www.youtube.com/watch?v=0pkjOk0EiAk

Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Mindset Monday - 051120

Posted by Max Lucas at May 11, 2020 11:16AM PDT ( 0 Comments )
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THEME OF THE WEEK: GET THAT DUCK

Mindset Monday, May 4th 2020
Have you gotten a perfect sticker sheet yet? If the answer is no, I have good news! This week is a new week, which means you have a new opportunity to get a perfect sheet. Make this week that week! Color your sheet, focus on one thing at a time, and get all your stickers for today. Repeat each day until you get all of your stickers and get a duck!

STICKER SHEETS
Week 4 sticker sheets are UP and attached to the bottom of this post. Make this week your week and make your sheet a perfect sheet!

WARMUP
Team dryland warm-up, about 10 each

  • Calf stretch
  • Knee hug
  • Quad stretch
  • Single leg RDL
  • Frankensteins
  • Open the gates
  • Close the gates
  • Lunge and reach
  • Heel/toe stretch
  • Arm circles
  • Dynamic squat stretch
  • Horizontal arm circles

RUNNING
4 sets, rest for 1-2 minutes between each set
Run for 2 minutes

If you have been running, run at a challenging pace. Keep the effort high but consistent for each run.
If you have not been running, run at a moderate pace. You shouldn’t be totally gassed (out of breath) after each run, if you are then you are going too hard and need to slow your pace down.

CONDITIONING
10:00 AMRAP (as many reps as possible with GREAT form):
10 push-ups
10 plank shoulder taps (1,1)
10 alternating v-ups (1,1)
10 sit-ups

Having good form is key for this workout! Make sure your body is in a straight line for the planks and try not to rotate when you tap each shoulder. See videos below for form demos for each movement.

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Running
https://www.youtube.com/watch?v=dQw4w9WgXcQ

Push-Ups
https://www.youtube.com/watch?v=0pkjOk0EiAk

Sit-Ups
https://www.youtube.com/watch?v=HghGGudXuGM

Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

The document GMAC_Sticker_Sheet_-_Week_4.pdf was attached to this post.

REST DAY - 050720

Posted by Max Lucas at May 7, 2020 11:43AM PDT ( 0 Comments )
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THEME OF THE WEEK: TODAY IS A NEW DAY

Thursday, May 7th 2020

Today is a REST day! If you have been working out every day this week (Monday, Tuesday, and Wednesday), then relax today. Eat healthy, stretch, and do fun things. If you missed a day, do that day’s workout (or a previous day if you want).

If you use today as a rest day, yes it counts as training for today so you can get that sticker.