3 rounds for time of:
30 Wall Balls 20 lbs
30 Snatches 75 lbs

Zender and the incredible grip strength. Rock solid for 105.

Heavy Lifting State of Mind

Your state of mind plays a tremendous role in your success or failure of an attempted lift.  Negative thoughts can derail a set while positive imagery and thoughts can send you to new heights.  The attitude that you take into the lift is key.

A negative train of thought – questioning your recovery from yesterday, thinking the bar looks heavy, fidgeting through your set-up, thinking the bar feels heavy, fearing full range of motion, and visualizing failure all lead to a less than optimal outcome.  This state of mind can be summed up with: “Oh shit, this is heavy.”

On the flip side, a positive train of thought – thinking the bar looks heavy and that’s freakin’ cool, knowing exactly how you want to set-up on the bar because you do it that way EVERY time, picturing yourself doing the lift with perfect form, aggressively lifting the bar from the rack and thinking “this feels light.”  You pull the bar to the floor rather than letting it drive you to the ground.  You nail the depth and drive up while keeping your focus until the bar is racked.  This state of mind can be summed up with: “This is heavy and it doesn’t matter.”

Everyone needs their own method to enable positive thoughts to flow.  Try this or come up with your own!
1. Focus on the task at hand.  Block out all other thoughts
2. Visualize yourself doing a perfect lift
3. Perfect a consistent set-up for every lift
4. Think about your motivator
5. Tell yourself the bar is light
6. DO IT

Your motivator is a phrase, scenario, person, or event that inspires you to want to make the lift.

Do you have a motivator?  Post to comments.

Back squat 2-2-2-2-2-2-2-2-2-2
One set of 2 performed on the minute for a total of 9:00 minutes.  Team work is of the essence if you want to lift a different weight for the next set.

Weighted ring dips 3-3-3-3-3

Jason, Nick, Bones, Hank, Aran, D, and Asha work on their synchronized tuck jumps.

REMINDER: Get your Paleo Showdown exit picture taken today or tomorrow!  An elite panel of judges are waiting to decide the winner!;)

Workout Set-up

Check out the diagram, posted on the shop bulletin board, of the standard protocol for bar set-up before a workout.  Know your workout space options and make it happen!

30-25-20-15-10-5 rep rounds of:
Abmat sit-up
Knees to elbow
95 pound Stiff legged deadlift
Modified hero workout Stephen so we could do it at our shop.

Friday Happy Hour at Roots.

Paleo Wrap-up

The Paleo Showdown has come to a close.  Who will be our winner?  Let’s go to the digital camera.  Make sure to have your picture taken today or tomorrow at the shop.  An elite panel of judges will evaluate the pictures and decide the winner;)

“Griff”
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Thanks to everyone for coming out to last night’s Happy Hour!

21-18-15-12-9-7-5-3
jumping lunges
push-ups
sit-ups

Tonight is the Roots Happy Hour.

Join us from 4:30 to 6:30pm for the Roots meet and greet.  BYOPA (Bring Your Own Paleo Alcohol) or appetizer to share! Bring your kids/spouse/significant other!  No workout – just good clean (Paleo) fun!  That’s a lot of exclamation points!!

Deadlift 5-5-5-5-5-5-5 reps

ROOTS HAPPY HOUR – THIS FRIDAY, FEBRUARY 26TH
4:30 – 6:30PM
Bring your kids/spouse/significant other, but please, no pets!
BYOPA – bring your own paleo alcohol OR an appetizer to share

Paleo Kits Order

We’re going to place a Paleo Kits order this weekend.  To pre-order, POST TO COMMENTS the number AND size (medium or large) you would like.

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Paleo Showdown Verdict

The Paleo Showdown is headed for a huge finale.  We’ve heard reports of recently visible six packs, plummeting total cholesterol, rock hard sleeps, and scales that read 15-20 pounds less than 6 weeks ago.  The Paleo Showdown is set to end on Monday, March 1st; however, the Roots Happy Hour is scheduled for this Friday – just THREE days prior to the end.  We’ve received numerous requests for a 3 day shortening of the challenge.

The verdict: the showdown ends on Monday.  It’s your decision whether or not you want to stay Paleo for the 2 hour window.  There are no free passes in life and there are no free passes at CrossFit Roots.