Warm up 

Dynamic DB warm up

3 x10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon 

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses 

9. OH carry

WOD

5 rounds of:

20 ALT DB snatches

2 minute run

The History of Labor Day

Labor Day's history is as colorful as it is long

By Ronni Sandroff

Updated August 21, 2024

Reviewed by Caitlin Clarke

Fact checked by

Yarilet Perez

Labor Day has been a national holiday in the United States since 1894. It may signify picnics, parades, a day off from work, or the end of summer and the beginning of fall for many Americans. The day actually celebrates a long history of U.S. workers, however, and their immense contributions at various periods under extremely difficult conditions.

Key Takeaways

• The first Labor Day parade took place in New York City in 1882.

• Labor Day was declared a national holiday in 1894 and is observed on the first Monday in September. 

• The roots of Labor Day grew out of violent clashes between labor and police during the Haymarket Riot in 1886 when thousands of workers in Chicago took to the streets to demand an eight-hour workday.

• Labor Day weekend marks the unofficial end of summer but worker-related Labor Day parades and festivities are still part of the federal holiday.

The First Labor Day

Having the first Monday in September off from work was remarkable for American workers in 1894 when Labor Day was declared a national holiday. Working conditions in the country’s factories, railroads, mills, and mines were grim. Employees, including children, were often required to work 12 or more hours a day, six days a week, in crowded, poorly ventilated spaces.1

Calls for shorter workdays and better conditions came from worker strikes and rallies in the decades after the Civil War. Union leaders in New York City organized what’s thought to be the first Labor Day parade on Sept. 5, 1882.2

Tens of thousands of labor union members including bricklayers, jewelers, typographers, dress and cloak makers, and many other tradespeople took unpaid leave and marched with their locals. The day culminated in picnics, speeches, fireworks, and dancing.

Labor Day had been an official holiday in 24 states by the time it became a national and federal holiday.2 Labor Day parades and other festivities demonstrate the strength and esprit de corps of trade and labor organizations.

Warm Up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

5 rounds of:

10 man makers

10 pull ups

10 box jumps

In the journey towards fitness and longevity, having a positive support system is often an overlooked yet crucial factor. Whether you're just starting out or have been committed to a fitness routine for years, the people you surround yourself with can significantly influence your success. In this blog, we'll explore the benefits of having a strong support system, share insights from leading scientists in the field, and highlight how Coach Ray Traitz has successfully integrated positive support systems into his training groups.

The Power of Positive Support Systems

A positive support system in your fitness journey can be a game-changer. It provides motivation, accountability, and encouragement, helping you stay consistent and committed to your goals. When you're surrounded by individuals who share similar goals and values, you're more likely to push through challenges, stay motivated, and ultimately achieve long-term success.

Coach Ray Traitz, with over 25 years of experience in the fitness industry, has consistently emphasized the importance of building a positive support network. He has witnessed firsthand how a strong support system can transform a client's mindset and lead to significant improvements in their physical and mental well-being.

Insights from Leading Scientists

1. Dr. James O. Prochaska
   Dr. Prochaska, a renowned psychologist known for his work on the Transtheoretical Model of Behavior Change, has highlighted the role of social support in adopting and maintaining healthy behaviors. According to his research, individuals with strong social support are more likely to make lasting changes in their exercise and dietary habits. He identifies three key ways in which support systems impact behavior:

   • Increased Motivation: Positive reinforcement from peers can boost motivation and help individuals overcome barriers.

   • Accountability: Having a support network creates a sense of responsibility, making it harder to skip workouts or make unhealthy choices.

   • Emotional Support: A supportive environment provides emotional backing during challenging times, reducing the likelihood of giving up.

2. Dr. Roy Baumeister
   Dr. Baumeister, a social psychologist specializing in self-regulation and willpower, has conducted extensive research on the impact of social influence on behavior. His studies suggest that individuals are more likely to stick to their exercise routines when they are part of a group. Key findings from his research include:

   • Group Cohesion: Being part of a group fosters a sense of belonging, which can enhance commitment to shared goals.

   • Shared Goals: When individuals work towards common objectives, they are more likely to stay motivated and achieve better results.

   • Peer Pressure: Positive peer pressure can encourage individuals to stay on track, especially when they see others in the group making progress.

3. Dr. Barbara L. Fredrickson
   Dr. Fredrickson, a leading researcher in the field of positive psychology, has explored the connection between positive emotions, social support, and health. Her work shows that positive relationships can enhance overall well-being and longevity. She identifies the following ways in which social support influences health:

   • Enhanced Resilience: Positive relationships help individuals cope with stress, reducing the negative impact on health.

   • Improved Mental Health: Social support is linked to lower levels of anxiety and depression, which are crucial for maintaining a healthy lifestyle.

   • Longevity: Individuals with strong social ties are more likely to live longer, healthier lives.

Case Studies

1. Case Study: The Power of Group Fitness
   In a study conducted by the University of Oxford, participants in group exercise classes reported higher levels of motivation and enjoyment compared to those who exercised alone. The sense of community and shared experience was found to be a key factor in maintaining long-term fitness habits.

2. Case Study: Social Support and Weight Loss
   A study published in the journal Obesity found that participants who engaged in weight loss programs with a partner or group lost more weight and maintained their weight loss more effectively than those who attempted it alone. The accountability and encouragement from others were crucial in their success.

3. Case Study: Longevity and Social Ties
   Research published in the American Journal of Epidemiology found that individuals with strong social connections had a 50% increased likelihood of survival over time compared to those with weaker social ties. This study underscores the importance of social support not just for fitness, but for overall longevity.

Coach Ray Traitz's Approach

Coach Ray Traitz has always recognized the importance of creating a positive environment for his clients. He understands that achieving fitness and longevity is not just about physical training but also about mental and emotional well-being. By fostering a sense of community and support within his training groups, Coach Ray has helped countless clients stay motivated and achieve their goals.

His approach involves:

• Building Community: Coach Ray emphasizes the importance of group training sessions, where clients can support and motivate each other.

• Personalized Support: Understanding that everyone is different, he tailors his approach to meet the individual needs of each client, providing the right balance of challenge and encouragement.

• Continuous Feedback: Coach Ray ensures that his clients receive regular feedback and support, helping them stay on track and make continuous progress.

Recommendations for Hiring Coach Ray Traitz

If you're looking to improve your fitness, nutrition, and overall well-being, consider joining one of Coach Ray Traitz's training groups. His expertise, combined with a supportive and positive environment, can help you achieve your goals and improve your longevity.

To get started, contact Coach Ray Traitz at amrapfitness@hotmail.com. Whether you're new to fitness or looking to take your routine to the next level, Coach Ray's personalized approach will ensure you have the support you need to succeed.

By embracing the power of a positive support system, you'll not only enhance your physical health but also your mental and emotional well-being. Invest in yourself today and experience the benefits of a supportive community under the guidance of Coach Ray Traitz.