Let's talk about having ONE OF THOSE DAYS in the gym, the box, at work, whatever. You spill coffee on yourself out the door. You trip on your own foot leaving the elevator. You forgot the alarm code, etc. Shit, one of those days.
That was me this morning. I knew I had to get a WOD in, and I knew I'd programmed "Mary", so it was happening. I just felt like every pore of my being was resistant. My body felt weird and achy. I decided to just get to warming up, usually once the blood starts flowing, I feel better.
I'm playing with my jump rope, lalala, listening to my tunes, and for the life of me, could not string together double unders. WTF? Ok, single unders then. I'll do single unders and a boxer shuffle and just warm up, nice and easy ... Then my ankles were doing this weird popping/burning thing. I threw my rope down.
I needed to set my intentions. I needed to visualize what I wanted out of my warm up, out of my workout. This is the trick to working out alone. You simply can't try to go as fast as the person next to you; it's just YOU against YOU.
Intention: For my warm up, I was going to focus on my technique. Relax the shoulders, activate more wrists. Let's go for a new PR today. I visualized what the PR would feel like. What it would look like. I picked up my rope. Focused. Double unders. 50-100-150! In three sets, I'd just hit a big PR. I think I stopped at 150 because I was so surprised at myself. Relaxing the shoulders and using the wrists makes it CRAZY easier. Warm and a little sweaty, I stopped there and set the intention for my WOD.
5 hand stand push ups
10 pistols, alternating
I knew I wanted to complete at least 9 rounds. 10 would be even better. In my mind, I knew how I needed to partition the workout to make that happen. For a skill, I wanted to do all of the HSPU strict, for as long as I could muster. I wanted to break the pullups into no more than 3 sets when I started to fatigue. The first 5 rounds, all pullups were unbroken and butterflied (yeah, I just made that a verb).
All HSPU were strict and unbroken, and just the pullups got nasty in the last few rounds when I started ripping. I switched from butterflying to kipping (the grip on the bar is different, so I wasn't tearing up my palm rips even more).
Phew, with 4 seconds to spare, I'd completed 10 rounds.
I set my intentions and fought like hell to meet them. When you're WODing alone, or even with a group, I think this is incredibly important. Otherwise, it's too easy to slack off, throw in the towel, and just have a mediocre training day. Don't get me wrong, mediocre training days happen, but they don't need to become common place.
Because my quads were on fire after 100 alternating pistols, I did a short but sweet 20 minute interval session on the Stairwell to Nowhere. 100 flights later and some foam rolling should keep the soreness to a minimum.
And a walk with these lovely fur nuggets to round out my afternoon. :)
What are your workout plans this weekend?
How do you keep yourself motivated in the gym?
Do you consider walking your dog exercise?