Getting and Staying Motivated

In December or January, you got motivated and it brought you to some very important conclusions about how things were going to be different in the coming year. You wanted to eat well, exercise more, stretch every day. Maybe you wanted to go to church more often or take more time with your kids to show them how much you love them. You started that project in the basement or the garage or the den that you’d meant to do for years. You were finally motivated and things were going to change for the better!

Now, it’s February. You’re doing one or two healthy things, occasionally. You made it home early from work twice this month and were able to help your kids with their homework, even though you had no idea what they had been studying or when their next test was scheduled. That project you started is still well on its way to being completed, so long as nothing important comes up this weekend that will keep you from getting to it. Life is kind of back to the way it had been with a few small improvements!

Getting motivated and staying motivated are two remarkably different things. As such, they require two very different approaches and mentalities. Getting motivated is the easy part: you’re tired of the same old thing, sick of seeing yourself in the mirror, frustrated that life is passing by you. You give yourself a tough talk or a wake-up call, and you’re off and running! Staying motivated is the tough part: you’re tired of all the extra effort, you’re used to seeing yourself in the mirror and you’re not as frustrated because you’ve had some momentary relief. 

Staying motivated requires that you remind yourself how you felt when you got motivated. It requires planning for smaller landmarks in your accomplishment of a larger goal. It requires deadlines and accountability. It requires a tough talk with yourself every day that inspires excitement and action instead of frustration and resentment. 

Today is your quick check-in on your goals from early in the year. Are you pursuing or putting off your goals? Are you approaching them as aggressively as you did when you began or have you begun to back off of them? Have you asked for help or are you staring at your own brick wall? Are you doing what it takes to personally crush your Open or are you thinking about next year?

Bull. Horns. Grab it. That is all.

Main Class:
A. Warm-Up
10 min:
15 sec sit in Squat
8 Air Squat
16 Reverse Lunge
15 sec sit in Squat w/ plate pushed out in front of you
8 Plate Push Squats
16 Forward Lunge
15 sec sit OH Squat w/ PVC
8 Overhead Squats
16 Overhead Walking Lunge

B. Snatch Conditioning
EMOM x 10
2 Power Snatch
3 Overhead Squat
4 Overhead Reverse Lunge
 – good average weights are 115/75

C. Strength:
Snatch Grip Deadlift – 5 x 4 building AHAP
Overhead Squat – 4 x 3 building AHAP

9 min AMRAP
20 Alternating DB Snatch
100′ OH Walking Lunge w/ 45/35# Plate

Beginners Class
A. Mobility – Prep your hips, legs and back for some high-rep, light squatting

B. Warm-Up
5 Rounds
10 Walking Lunges
10 KB Swings
10 Goblet Squats w/ KB
10 AbMat Sit Ups

C. Back Squats
Back Squat – 3 x 5
Back Squat – 3 x 8-12

D. Skill Development: Snatch
Hang Power Snatch – 5 x 3, building
Snatch Lift Off + Snatch Pull + Power Snatch – 5 x 1+1+1, buiding

5 Rounds for Time
5 Power Snatch (95/65)
7 Front Squat
9 Deadlift
12 Burpees Over Bar