HotShots

Hi all

Saturday is the day I share with you something that I've come across during the week that has sparked my interest....

I've been thinking about ways to keep you motivated to train. I don't know if it's my place to keep you motivated. Firstly I don't think I can do it very well or do it for a very long time. Secondly, I think motivation and desire has to come from within us. Yes many people and events in life can keep us motivated. Some can be serious - such as a health scare. Others can be just plain and simple fun - like trying to beat Simon and Brent and Mike in the Open Games. Whatever the case - I think a great way to keep you motivated is to help you have some physical activity goals outside the Box planned for the year ahead.

Over recent years lots of peeps have been getting into obstacle course racing. This is a great test of physical capacity. I came across this  CALENDAR of events coming up in the year -

http://www.obstacleracers.com.au/race-calendar/race-calendar-nsw/

If you are keen on participating in any of these events please let me know. You never know - there could be a few other people who WANT to do it but will only do it along side some friends.

If there are OTHER activities you plan on doing this year (triathlons, treks, athletics, CrossFit games etc) please let me know because I think there are a few people out there who would also be keen.


In relation to obstacle racing - here's a great way to learn how to rope climb

http://www.obstacleracers.com.au/news/269/64/Obstacle-Course-Racing-Rope-Climb-101-by-Troy-Lum/


TIGERPHOENIX

"Hotshots"

6 rounds for time:

30 Air Squats
19 Power Cleans (60/40kgs)
7 Strict Pull-ups
400m run

* This workout counts towards your BeyondTheWhiteboard score
"Volcano"

6 rounds for time:

30 Air Squats
19 Power Cleans (60/40kgs)
3 sets of  (1 Rope + 10 Burpees)
400m run with a wall ball
5 Wall Climbs

* This workout is for those training for a long obstacle race
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