Yancy Camp Workout 516

Funny story here. I say funny, because I was laughing at myself yesterday evening after getting frustrated over something that I had absolutely no reason to get frustrated about. We finally decided to “cut the cord” from DirecTV and after a little bit of research, we decided on Chromecast for “casting” tv. It’s a very inexpensive way to have access to a lot and I love having our phones/handhelds as our remote controls. We don’t watch much tv and being able to only pay for what you want is super cool. Here I was setting up this new system yesterday and was quickly learning all kinds of cool things the system could do. The kids and I were having a blast during the set up. When I thought I was done, I kept finding little issues and basically not understanding how to do everything seamlessly. The system is crazy robust and just like anything else in life that’s robust, there’s a learning curve. Well, I found myself getting impatient and frustrated that I didn’t know the system like a pro within an hour after starting set-up. I quickly realized there are numerous different ways to cast things from my phone and in doing so, the navigation experience is a little different and there are other examples I could give that would help you understand how much freedom you have with this system. Long story short, we weren’t on lock down anymore with some bundle of channels while paying $100+. We were having a blast realizing we basically had full entertainment use of our phone through a 65″ tv and I was sitting there frustrated. What a super bonehead I was being! I wasn’t practicing what I preach. I have a roof over my head, I have reliable transportation, I have clothes to wear, I have water to drink, I have food to eat, I live in a safe city, I’m healthy, I am loved, I have jobs that provide, and I was letting chromecast frustrate me. After I smacked myself around a bit, I decided this was going to be what I use as my pre workout mental conditioning reach out for workout 516. Growth comes when we have the ability to realize when we’re being a bonehead and work on making change. It doesn’t matter if we lost all our material things, our daily interaction with people, our health, our relationships, being able to race an OCR every now and then (had to throw that in there:) are what is important in life. Cherish the important stuff and don’t let the small stuff get in the way of all the moments that provide us with true peace. When frustration starts to creep in, ask yourself, “is this really something I should be getting frustrated about?” Most of the time, the answer is no. Much love – Yancy

Workout 516
Warm up w/ Versa Loop exercises x 2 rounds.
30yd for all exercises that aren’t stationary (if in a gym, you can go with 5yd down & back x 3)
*Videos for all movements are listed in the library in the tab titled “Versa loop exercises”
*I know some of you don’t have access to Versa Loops. This is a very inexpensive training tool and if you don’t have access, I strongly recommend you put pressure on your gym to get them added to their functional space. You can also get some for your home gym with a small spend. The red and blue resistance will work for 90% of people out there in the OCR world. If I could only get two, I would get 3-4 each of these two colors. The 3rd color to go with would be green. With these 3 colors, I can guarantee you’ll have everything you need. If you access PowerSystems.com through the YancyCamp.com homepage (see affiiliate slider) it helps track traffic through the YC site and it helps grow the relationship I have with one of our biggest sponsors. Here’s a fist bump in advance for your support.

Phase 1:
Run x 3min at aerobic effort
Weighted step-ups x 30 (15 each leg)
Run x 3min at aerobic effort
Rope of towel assisted pull-ups x 20 (see video in library)
Run x 3min at aerobic effort
Sandbell/sandbag/sand disc burpees x 20 (see video in library – a slam/dead ball or other implement can be used as well)
This completes 1 round.
Continue repeating for a total of 4 rounds.
*If inside, go with 15% incline on the treadmill for the 3min run sections for rounds 2 & 4.
*If outside, run 90sec down & back for the 3min run sections so you always end up at your strength training station.

Phase 2:
Run x 24min at aerobic effort (trail, road, or treadmill)
*Start phase 2 immediately after finishing phase 1
*If inside, go with no incline x 3min, 15% incline x 3min, and continue repeating until you reach 24min.

*Step-ups – one foot stays on top of the box/bench during transition. See bucket step-up video in library for demo (other weight implements can be used).
I promise to add a full line of step-up variation videos to the library soon.