Sunday Coffee Talk 8.0
Quotes, Tips, Motivation, Workouts, and More
What an incredible past week. With the Olympics going nonstop, it has been amazing to see the greatest athletes in the world compete against each other. It has been lots of fun to see the intensity, focus, and greatness of these athletes. For me personally, gymnastics (aside from ping pong of course) has been the sport to watch.
It is incredible what these athletes can do and just the sheer focus and determination they display. It inspires you to watch them compete and give it everything they’ve got! With that said, lets have that same kind of focus as we attack this week ahead. Get better each day and stay focused on what you want to accomplish!
Quotes for the Week:
- “I’m stronger than I think I am. Mentally, physically.” -Misty May Treanor (Olympic Beach Volleyball)
This quote by Misty holds true for us all. We all underestimate how strong we are physically and especially mentally. We can handle a lot more than we think we can, and there will come a point where you have to buckle down and get strong.
Stop thinking that you are weak in the weight room if you are trying to get strong and get better. Believe that anything is possible and go after it.
- “A man who views the world the same at fifty as he did at twenty has wasted thirty years of his life.” -Muhammad Ali
Always be growing and changing for the better. You should never be satisfied with where you are. Instead, be working to be a better person today than you were yesterday. Whether in fitness, business, learning, or life never stop growing…
- “Failure happens all the time. It happens every day in practice. What makes you better is how you react to it.” -Mia Hamm
Failure is inevitable. It will happen and if you set your sites high, it may happen often. It is not about the failure, it is about how you respond to it. You can let failure bring you down or you can let it build you up. Learn from your mistakes, getting better each time they happen.
If any of the athletes in these Olympics would have quit after failing, there would be no Olympic games. We all fail, but it is how we respond that matters.
Workout of the Week:
The workout this week is a Crossfit workout known as the Murph. I have done this workout about 10 times in my life and hate it (yet love it) more every time. It is incredibly challenging and very advanced. If you are just beginning I do not recommend doing this workout. If you would like to give it a try, you can cut the numbers in half or even cut them down by 75%. Take a look at the workout below:
- Run 1 mile
- 100 pull-ups
- 200 push-ups
- 300 bodyweight squats
- Run 1 mile
You are trying to complete all the exercises above in the shortest amount of time possible. After running the first mile, you can then complete the pull-ups, push-ups, and bodyweight squats in any fashion you choose. You can super set them or do them in order, it is up to you. In my experience, it is best to superset everything so your different body parts can get a little rest.
For beginners you may want to start by doing a half mile or even one lap, then do 25-50 pull-ups (or jumping pull-ups), 50-100 push-ups, and 100-150 bodyweight squats. After you start progressing in your fitness you can bump the numbers up.
Remember to time yourself doing this workout. Your goal is to finish everything as fast as possible (while having great form on all the exercises) then to beat your time the next time you do it.
Motivation for the Week:
- ”Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers
I love this quote for many reasons, but the main one being that it challenges you to always continue moving forward. You can have all the right information and be on the right track to attaining your goals, but if you don’t take action each day you will “get run over.” Look at each day this week as a chance to move closer to your goals, then go out and do it!
I hope you have been enjoying the YouTube videos as of late and are ready for more this week. I have got a few great articles for you that I know you will find to be very interesting and helpful, so keep an eye out for that!
Get out there are rock it this week. Keep focused and take action!
Questions or Comments?
I would love to hear your feedback below!
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