November 5th WOD

On Top of the World...

Today I woke up in my own bed in my own home. My oh my that felt good. It really is the simple things in life that make us the happiest and most fulfilled.

Feeling on top of the world, today was a great day. I felt amazing in the gym. Completely relaxed, with every rep, set, and exercise, my worries all seem to melt away.

What is left behind is me...feeling the muscles contract in my body with each concentric and eccentric movement, my heart beating faster, harder, like a tiny drum inside of me, my breath quick. I am completely in touch with myself, my body, my thoughts and my feelings. This is my happy place.

When I started working out over 10 years ago, I can honestly say that I did not feel like that. In fact, I was miserable in the gym and would rather do anything rather than workout. Today, I feel completely the opposite. My time in the gym is my reward and something that I look forward to.

If you dread the gym, keep after it, don't quit. It is only a matter of time before you call the gym your happy place too.


After completing the primary exercise (-) complete the active recovery exercise identified by the (*). There is no standing/sitting rest period between exercises or reps. Three sets of 12,10,8 for each exercise.

-Incline Bench


-Cable Flys

     *Walking Lunges

-Bench Press

     *Leg Extensions

-DB Military Press

     *Hamstring Curls

-Shoulder Raises

     *Calf Raises- 16/16/12


Abs #4- 30 second exercise followed by a 15 second rest. If you feel this is too easy sick with the 2:1 work to rest ratio and increase your times.


-Oblique Crunches

-Double Leg Raises

-Toe Touches


-Hanging Leg Raises

-Bicycle Crunches

-Raised Leg Circles

-Raised Leg Hold

-Mountain Climbers


-Hanging Knee Raises

-Prone Sit Ups


45 Minutes THR Stair Climber