Focus

As a kid, I know focusing isn't something that comes naturally.  Especially when you are excited to come to the gym and "play" during our workouts.  But focus and fun can go together and I think that by focusing the level of fun will actually increase.  So we want everyone to make it a point to try it out.


Distractions are everywhere, pulling us off point, away from the things that mean the most to us in our lives. Wouldn't it be nice if we could just slap on a set of blinders, you know, like the ones that go on horses, to keep us looking forward, exactly where we need to go? 

Maybe we can... through practice. Each time you walk into the gym, as you walk into the doors, go ahead and put on your blinders. Take all the things going on in the other parts of your life, especially the ones that are most pressing and stressful... and tuck them away - in a place that you can get back to when you're walking out the door. During that 60 minutes, practice being fully present, thinking only about what you need to do to get the most out of your training.

Go ahead. Use the gym to develop your set of blinders. Having this as a refined tool in your belt is something that will pay off in all walks of your life.



Warm Up
5 Minute AMRAP
3 Broad Jumps
2 Forward Rolls
50m High Knee Skip
10 Air Squats
50m Karaoke


Skill
5x3 Back Squat
*Air Squats if new or bad form, can have them hold a pvc on back


WOD
EMOM for 8 Mins
3 Pull Ups(MOD Jumping)
5 Push Ups
10 Air Squats

Sweet Potato Volcano

Overview
Healthy food is always more fun when it looks like something
kids can identify with. These sweet potato volcanoes are fun
to build, bake and watch grow. Plus, they taste good, too! This
explosive mountain is packed full of carbohydrates and protein,
making it great for breakfast or as a post-workout snack.

Ingredients
2 medium-sized sweet potatoes
2 eggs
½ onion (sliced)
1 tbsp. olive oil
½ tsp. cinnamon
Notes
Onions can be subbed out for roasted red peppers, sun-dried
tomatoes or another topping of your choice.
Directions
1. Preheat oven to 375 F.
2. Slice the onion and cook in olive oil on low heat until brown
and tender (approximately 30 minutes or until onions are
caramelized).
3. While the onions are cooking, slice the sweet potatoes into
pieces about 2 inches wide. Microwave the sweet potatoes
until they are tender enough that you can scoop out the
insides (approximately 2 minutes).

4. Remove the potatoes from the microwave and cool. Once
they cool, use a melon baller or a small spoon to hollow
out each potato piece, using the larger end as the base. You
want to leave some potato (approximately ¼ inch thick) for
the base and around the edges. Save the potato insides
and put them in a separate bowl.
5. Beat the eggs in a clean bowl.
6. Line a cookie sheet with tin foil and place the potatoes with
the volcano side up. Fill them with the egg mixture and add
a small amount of the chopped onions into each volcano.
7. Bake for 12 to 16 minutes, until the egg is solid.
8. Mash the sweet potato insides with oil and cinnamon
and put a dollop on each of the volcanoes. Put them back in the
oven for 2 to 3 minutes or until the top is crisp.
9. Serve for breakfast or as an easy handheld snack.




Warm Up-2x
100m Run
1 Min Pigeon Pose
10 Tuck Jumps
1 Min Calf Stretch
10 Burpees


Skill
5x3 Back Squat


WOD
2 Rounds
400m Run
21 Sit Ups
21 Bicycles (L+R=1)
21 Back Squats (Empty Bar)