GROUP WARMUP
2 sets –
5 external oblique opener variation: leg raise
5 T-Spine Opener
5 Overhead plate stretch 
5 Kang plate squats youtu.be/YhoyHP6hqX4
:20 frog stretch 
+ trainer led barbell warmup

BARBELL WORK
Every 2 minutes for 14 minutes 
2 Squat clean + 1 split jerk @ 55 – 75%

GENERAL STRENGTH/GYMNASTIC WORK
Circuit 1: 
3 sets – 
4 D-ball/sandbag over the shoulder 
50 meter sled push heavy 

Circuit 2:
3 sets – 
2 High amplitude toes to bar
5 Ab wheel rollout 
:30 hollow hold

Our Myotatic work is complete – great job everyone! We will start our Murph prep this week and test our back squat and pull-ups on Friday. Next weeks brings some fun with familiar CrossFit benchmark workouts. Then, onto the next training phase.

Mindset Monday – Set Your Intentions

You may have heard the phrase, “set your intention,” which is planning and forethought regarding what you want to achieve. I never knew how powerful setting intentions was until recently, when I starting taking part in weekly mindset challenges by Jim Kwik.

A few weeks back, the challenge was to remember your dreams. To me, that sounded near impossible, as I don’t typically remember my dreams. The first of Jim’s tactics for remembering dreams is to set the intention before falling asleep. So, that’s what I did. I told myself I was going to dream vividly and remember. Guess what? IT WORKED!

This demonstrates the awesome power of the mind.

So…let’s do it! Take five minutes to set a few intentions for the upcoming week. What do you want to achieve at work? What actions will you take to live a healthier life? To be the best version of yourself?

Here are mine: I am experimenting with a fasting mimicking diet this week. I will listen to my body, stay focused and enjoy the process. I will enjoy taking a break from workouts. And I will also find time each day to meditate, as it always does wonders for me, personally.

Make it a great one!