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The latest news to keep your mind and body fit

Monday 7/6/20

Monday 7/6/20

“Stub Hub” (Home Version)
AbMat Sit-ups
Single Dumbbell Power Snatches (50/35)

Directly Into…

Jumping Lunges
Dumbbell Goblet Squats (50/35)

“Even if the world was going to fall to pieces tomorrow… I’m still going to plant my apple tree.” – Martin Luther King Jr

Values define us… not conditions. Every alarm in the world may be sounding off, but when it comes down to it, only we decide the actions we will take.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story… that we are the writers of our script. That we have ownership over what happens next.

Circumstances change, but values are forever.


Sunday 7/5/20

Sunday 7/5/20

3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″/20″)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″/20″)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″/20″)
9 Calorie Bike

Add [3] Reps Per Round

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Saturday 7/4/20

Saturday 7/4/20

“Home Glen”
For Time:
30 DBL DBClean and Jerks
1 Mile Run
50 Pullups
1 Mile Run
100 Burpees

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Friday 7/3/20

Friday 7/3/20

Pausing Front Squat
On the Minute x 8:
2 Pausing Double DB Front Squats (2 Seconds)

5 Rounds For Time:
10 Double Dumbbell Thrusters
20 Dumbbell Plank Rows (10 Each Side)
30 Jumping Lunges

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Thursday 7/2/20

Thursday 7/2/20

“Strict Press Lynne”
5 Rounds:
Max Unbroken Double DB Strict Presses
Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Wednesday 7/1/20

Wednesday 7/1/20

“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

Tuesday 6/30/20

Tuesday 6/30/20

For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
200m run

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents:


Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Monday 6/29/20

Monday 6/29/20

“Laces Out”
6 Strict Pullups
9 Push Presses
15 Deadlifts
21 Jumping Air Squats

“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Sunday 6/28/20

Sunday 6/28/20

16 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

Saturday 6/27/20

Saturday 6/27/20

“Mind Eraser”
7 Double Dumbbell Power Cleans (50’s/35’s)
7 Burpees
200 Meter Run

“Live life on purpose” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Friday 6/26/20

Friday 6/26/20

“Red Zone”
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

Thursday 6/25/20

Thursday 6/25/20

“Onside Kick”
3 Sit-ups, 50′ Walking Lunge, 50′ Bear Crawl
6 Sit-ups, 50′ Walking Lunge, 50′ Bear Crawl
9 Sit-ups, 50′ Walking Lunge, 50′ Bear Crawl

[Add 3 Sit-ups Each Round]

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do.

Wednesday 6/24/20

Wednesday 6/24/20

“Hook and Ladder”
[On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Tuesday 6/23/20

Tuesday 6/23/20

“Hot Route”
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “committed” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

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