When sacrificing our time to work on a passion project, it's very easy to get discouraged and worry that since we have no results to show (yet), the work we've done is useless. Maybe we should take a lesson from the Chinese bamboo tree and realize that concentrating on building a foundation first before thriving is crucial to the process.
🚣♀️ and 🏀!
Here are some of our thoughts and ideas heading into Friday Night Lights 19.1
-This is an ENGINE workout (Marathon. Not a sprint.) That means you'll need a nice sweaty warm-up. You'll want to have been breathing hard before you start the workout. We posted a suggested warm-up below.
-Consistent pacing is extremely important. Don’t "take the bait" and come out WAY TOO HOT on this workout. Take a calculated approach. Set REALISTIC goals and timestamps. Row will take anywhere between 50-1:40 depending on ability. Wall balls take between 1.9-2.2 seconds per rep, depending on height and efficiency, so REALISTICALLY, you won't finish wall balls any faster than 35s.
-Throttle back the row BIG TIME. 19 cals is deceiving because its a rep range that you can push hard on...but its rounds 3, 4 and 5 that you have to play to. Coach Cameron said he let the excitement and nerves get to him and came out with a pace of 1800+ cals per hour and immediately regretted it. Try and start at 300-400 less than that the next time. So if you typically row a 1,400 cal per hour pace, maybe think about trying to hold a 1,000-1,100 cal per hour pace..
Heres a guide to aid with projected times:
Row 1202 cals/hour: 57s per 19cals
997 Cals/hour: 1:09 per 19 cals
848 cals/hour: 1:21 per 19 cals
677 cals/hour: 1:41 per 19 cals
-Focus on a lower stroke per minute rate. Somewhere in the 22-26 range. This allows for more focused and powerful strokes. Exhale as you pull, inhale as you return. Find your rhythm.
-Play with squat stance in the warmup. A wider stance allows depth to be achieved easier and it somewhat shortens the range of motion. BREATHE! Play with hand positions as well.
:30s Down Dog to Cobra
:30s Side plank (15s each side, focus on deep belly breaths!)
10 Banded good mornings
10 Air Squats (Change foot position each rep. Wide, narrow, staggered)
Row 1:00 Easy
10 Pause Wall Balls at light weight (Pause 1s in the bottom)
Row 9/7 Cals at workout pace
9 Wall Balls
We really hope this helps! If you have any que
The importance of patience should be realized by every individual. Patience in life can make them reach out for the stars. With patience you can avoid making hasty decisions. Life is not about living in the future or in the past. Life is about accepting the present moment.
Whenever you are in any sort of trouble, people often advise you to have patience. Why, instead of advising you about the solution, do they ask you to stay calm and composed and be patient?