Tuesday – 200204

Tuesday – 200204

Continuing our discussion on WMCF’s Core Values, let’s talk about the T in S.T.A.C.K.

TIME

What does it mean to hold Time as a core value? It encompasses a lot of parts. First, respecting time, both your own and others, is a priority of WMCF. As coaches, we want to honor the time that our athletes devote to their wellness, in particular the hour they spend in class. Arriving early and being ready to start, staying focused and on task, and being aware of any needed adjustments throughout the class to make sure everything ends on time is crucial for consistency and reliability. We ask this of our athletes as well.

We then continue this value outside of the gym. Are you respecting the limited time each day holds? Are you able to plan ahead, be timely and reliable, or are you always rushing or late? Being consistently late is distracting to others, disrespectful in business and personal interactions, and will make it harder to transition from one task to the next. Careful consideration of our own timeliness in life is valuable to bringing our best selves to the world.

We also want to emphasize the importance of not stretching ourselves too thin. Just because we have time in our schedule for something, we need to ask if we have available capacity for it as well, physically, mentally, and emotionally. Part of respecting time is being aware of the cost of each commitment we make and honoring whether we can truly give our energy to that task. Whether it is in regards to our job, our personal life, or our leisure activities, we will get the most benefit and offer our best energy when we are aware of the cost and time required.

As a business, and as a community, Time is a high priority to WMCF. How does this line up for you? Do you struggle with time or are you honoring its importance in your life?

SWOD

10 minutes to work up to a heavy singe Overhead Squat for the day

– rest 3 minutes –

then, Every minute on the minute for 5 minutes, complete:
Snatch Balance + 2 Overhead Squats @ 75% of today’s heavy single

WOD

5 rounds for time of (9 min cap):
3 Hang Power Snatch (95/65)
6 Overhead Squats (95/65)
12 Lateral Stick Jumps (24″/20″)

……….

 

BURN

Complete as many calories as possible in 5 minutes of:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

– rest 5 minutes –

Complete as many calories as possible in 5 minutes of:
100’ Single Dumbbell Walking Lunge
50 AbMat Sit-ups
Max Calorie Row

– rest 5 minutes –

Complete as many calories as possible in 5 minutes of:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

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