03.26.2018
Hey Everyone!
It’s time again to celebrate a birthday in our standard fashion; a birthday WOD!
This one is for none other than Megan Gorges, who had her 31st (better known as her 30th+1) birthday yesterday!
Megan Joined us here at Temenos last July (less than a year ago), but has made some incredible gains and progress since then. She showed up ready to work hard from day one, and has kept that momentum going ever since.
We all have our own reasons to train; some of us have performance goals and love to compete, others want to get stronger or leaner, and other still just want to stay healthy and live an active lifestyle. In my opinion, whatever gets you towing the line each day is a good reason to train, but for all these reasons, giving each training session your best effort will always get you closer to achieving your goals, no matter what they may be.
So I’m always impressed when I see someone who I know is giving their best effort, and is focused and dedicated to their training. Megan shows up and does this every day, and you can literally see her skills, strength, and capacity improve as the days go by. Its not magic, but it does take discipline, focus, and a strong character to do this, and Megan brings all of these attributes with her every day that she walks through the door. Whether its a movement thats strong for her, or a skill that shes working to improve, she applies the same focus and positive attitude to everything she does, and that to me is the key to making progress.
I’ve said this many times by now I’m sure, but I really do believe that how you do one thing is how you do everything. Being able to apply Focus and discipline in the gym, and for that one hour put in your best effort, will not only help you achieve your gym goals, but that mindset will inevitably spill into the rest of your life as well.
I admire Megan’s hustle, and I find it inspiring on a day that perhaps I feel like taking it easy because I might be tired or lazy or just not that into training that day, but decide not to after watching her put in the work.
Great work Megan, and Happy Birthday!
Warm up:
800m dolphins run, then
3x 30sec /ea :
dead hang from bar or rings (two-handed or alternate single arm)
medball cleans
ring rows
hip bridge
Strength:
[15:00]
Overhead press (strict); build, then 4x 5 (across, AHAP)
Conditioning:
“Dirty 30 (+1) A.K.A Happy Birthday Megan”
30 Calorie row
1 Burpee pull up
30 deadlifts (135/95)
1 Burpee pull up
30 box jumps (24/20)
1 Burpee pull up
30 Shoulder to overhead (135/95)
1 Burpee pull up
30 kettlebell swings (AHAP)
1 Burpee pull up
30 power cleans (135/95)
1 Burpee pull up
Recovery:
1- Banded bully 2:00/
2- Hamstring smash 2:00/