Community Updates - April 29th, 2019

Drew's Weekly Words of Wisdom Tomorrow, and tomorrow, and tomorrow, Creeps in this petty pace from day to day, To the last syllable of recorded time; And all our yesterdays have lighted fools The way to dusty death. Out, out, brief candle! Life's but a walking shadow, a poor player, That struts and frets his hour upon the stage, And then is heard no more. It is a tale Told by an idiot, full of sound and fury, Signifying nothing.- From Shakespere's MacBeth This speech given by MacBeth after the death of his wife makes me sad. MacBeth has lost the will to live. He sees no purpose in his own life. He is essentially simply passing time until his death. We far too often fall victim to this tr

Saturday April 27th, 2019

WOD: Teams of 2 20 min AMRAP 50 Cal Row 50 Push-ups 50 Cal Bike/ Ski/ Shuttle run 50 KB Swing 4 Rope Climbs -taken from Ben Bergeron

Friday April 26th, 2019

Strength: 4/26 Tempo Front Squat 5 x 3 @ 31X1 85% 5RM and DB SeeSaw Bench 5 x 10 Light and fast Gymnastics: Volume Ladder Push-ups AND Pull-ups 1-2-3-4-5-4-3-2-1 WOD: Run 800m then, 2 Rounds 21 Thrusters 75/55 21 TTB

Thursday April 25th, 2019

Strength: 4/24 Tempo Deadlift 5 x 3 @ 31X1 85% RM and DB SeeSaw Row 5 x 10 Light and fast Gymnastics: Volume Ladder Pistols 1-2-3-4-5-4-3-2-1 WOD: "Diane" 21-15-9 Deadlifts HSPU

Wednesday April 24th, 2019

Bullet Proof Body 1 Arm Shoulder press 1 Arm high pull 4 x 6 Sumo good morning 4 x 6 BB OH hold 4 x 30 sec Banded step-overs 30 total reps Supinate DL Hold 4 x 30 sec Bird Dog 4 x 15 sec each side Dead Bug 4 x 30 sec home position After: Long Flow sesh

Tuesday April 23rd, 2019

Come to HPA, we will teach you how to break dance. Gymnastics: Volume Ladder TTB 1-2-3-4-5-4-3-2-1 WOD: 3 Rounds Run 400m 7 hang power Cleans (155/105) 14 Pull-ups 28 Double Unders

Monday April 22nd, 2019

Strength: Tempo Back Squat 5 x 3 @ 31X1 85% 5RM and DB SeeSaw Press 5 x 10 Light and Fast Gymnastic: HSPU Volume Ladder 1-2-3-4-5-4-3-2-1 WOD: Row 500m 50 Burpees Row 500m

Saturday April 20th, 2019

WOD: "Captain Planet" 20 min AMRAP with partner Earth-Hang Power Snatch x 20 Fire-Farmer's Carry x 200 m Wind-Row 20 cals Water-Double Under x 200 Heart-Running x 200m together

Friday April 19th, 2019

Strength: 4/19 Front Squat 5 x 5 and DB Strict Press 10-10-8-8-6 WOD: Friday Fransaros **courtesy of John Mesaros 21-15-9 Thrusters (75/55) Pull-ups 15-12-9 Thrusters lighter Pull-ups (harder scale) 12-9-6 Thrusters lighter Pull-ups (harder scale)

Thursday April 18th, 2019

Strength: Post WOD Body build accessories DB Biceps x 8>> Band Press Down x 8 4 total sets WOD: 12 Min AMRAP 3-6-9-12-15 etc Burpee Box Overs Russian KBSwings

Tuesday April 16th, 2019

Strength: Post WOD Body build accessories DB biceps curls x 8 >> Band Press down x 8 4 total sets WOD: 30 min EMOM :45 max alternate exercises 1) Row 10/8 cals 2) 5 Clean 3) 4-6 pistols

Community Updates - April 22nd, 2019

Drew's Weekly Words of Wisdom Wise people make a decision to ACT based on the evidence and information that they HAVE rather than being Paralyzed by that what they don't know. Wiser people analyze new information and evidence as it becomes available. The wisest people become more affirmed in their decision to act based off of the new evidence. Fear often holds us back from doing ANYTHING. Changing course is easy when you're already in motion. Setting sail is quite difficult because you never feel ready. You are ready. Act NOW. We have TWO new Hyperformance Podcasts this week! Bulletproof Musings - Listen Becoming An Oak Tree Takes Nuts - Listen Available in both iTunes and Stitcher! T

Monday April 15th, 2019

Strength: Back Squat 5 x 5 use 75% 5RM from last week Then, DB Bench Press 10-10-8-8-6 WOD: "Mister Clean" With a Partner 100 Sit-ups 60 KB Push Press 60 Kettlebell Cleans 6 trips Farmer's Carry, Front Rack, Overhead (3 each down and back ) 60 Kettlebell Cleans 60 KB Push Press 100 Sit Ups

Saturday April 13th, 2019

WOD: Run 1200m 2 Rounds Cindy Run 800m 4 Rounds Cindy Run 400 8 Rounds Cindy sub push ups if needed with MB Good mornings

Friday April 12th, 2019

Strength: Front Squat 5 RM Gymnastics: TTB 3 x max reps or 2 min max sit-ups WOD: 100 Burpee box jump over 1 min on 1 min off alternating with a parnter If you feel froggy do 150. Goal is under 10 min

Thursday April 11th, 2019

Strength: Mac Press 5 RM Gymnastics: 3 x max HSPU or 3 x 20 sec HS Hold WOD: 50 Wall Balls 40 Lunge Steps 30 DB/KB Dead 20 Cals On Row 10 Muscle-ups

Wednesday April 10th, 2019

Strength: Deadlift 5 RM Gymnastics: Max Pistols in 2 min or Max Air Squats in 2 min WOD: "Annie" 50-40-30-20-10 DU Sit-ups

Tuesday April 9th, 2019

Strength: Strict Press 5 RM Gymnastics: Strict Push-ups max set then 120 sec of 3s in 3 sec out breathing then Strict Push-ups max set WOD: Run 400m 10 Squat Cleans 10 Squat Cleans Heavier 10 Squat Cleans Heavier

Community Updates - April 8th, 2019

Drew's Weekly Words of Wisdom Jenni and I watched a pretty cool documentary last night. It was about the group of women who ROWED across the Pacific ocean. They rowed from San Francisco (Santa Barbara really) to Hawaii, then to Samoa, then to Australia. It took them over 200 days of rowing with so many challenges in each leg of the journey. Physically it was not "difficult". Mentally it took a toll on all the women (and families) that participated. They got out of the comfort zone big time. When was the last time you got out of your comfort zone? "One cannot discover new oceans unless they are willing to lose sight of the shore!" - French Nobel Laurate André Gide This Week's Hyperform

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