Focus On What You Control
Some things are in our control and others are not. Things in our control are opinion, pursuit, desire, aversion, and, in a word, whatever are our own actions. Things not in our control are body, property, reputation, command, and, in one word, whatever are not our own actions.
— Epictetus, Enchiridion 1
You step into the gym, eyes on the whiteboard. Maybe it's a brutal WOD, maybe you're feeling off, maybe someone else is lifting heavier. All these external factors can hijack your focus, making you doubt or dread.
But what can you truly control? Your effort, your technique, your attitude. Not the clock, not the weight on the bar (beyond what you choose), and certainly not what anyone else is doing. Direct your energy only to what is yours to command, and you'll find peace and power in every rep.
Today's challenge: Today, during your workout, identify one thing you cannot control and consciously let it go, redirecting your focus to your effort and form.
Workout of the Day
Warm Up
@5:00 GENERAL WARMUP 2 Rounds -Teams of 2: -30s Ski -Banded Good Mornings
2 Rounds: -20s/side Banded Bird Dog -20s/side Star Plank -30s/side Quadruped Hip CARs
@13:00. SPECIFIC WARMJP **2 Rounds: ** -5 Deadlifts + 50' Suitcase Carry/side -Empty Sled Push Sprints 50' (Teams of 3-4)
@22:00 EXTENDED WARMUP
@37:00 ROOF COLLAPSE
EXTENDED WARMUP
Alt EMOM x 4 sets: 1- 1:00 Ski, increasing speed each round 2- Build Sled to workout weight 3- 5/side KB Deadlift (build to workout weight)
ROOF COLLAPSE
Score: Calories
Alt E2MOM x 5 sets for lowest cals: 1- 40ft sled push + 80ft Farmers Carry + 40ft sled push 2- 1:00 Max Ski Cals + 1:00 Rest
L1= 4/2 plates, 2x53/35 L2= 5/3 plates, 2x70/53 L3= 6 plates + 25 / 4 plates, 2x70/53
L4= 8/5 plates, 2x70/53
Try to hold 80-90%+ of your all-out 1:00 max ski cals. If you go 100% on your first set, you will likely crash. Goal is as high as you can consistency hold within 1-2 cals. For example, if you can do 16 cals in a min (fresh, all-out), try to hold 13 cals across all sets.