Fitness Blog

The latest news to keep your mind and body fit

Sunday 8/14/22

Sunday 8/14/22

“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Saturday 8/13/22

Saturday 8/13/22

3 Rounds of “The Chief”
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”

[1 Round of “The Chief”]:
3 Power Cleans (135/95)
6 Push-ups*
9 Air Squats

Intermediate: 95/65
Beginner: 65/45

There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Friday 8/12/22

Friday 8/12/22

PART 1: Push Press
Build to a Heavy Set of 2 Push Press

PART 2: “Snap, Crackle, Pop”
On the 2:00 x 10 Rounds:
500/400 Meter Bike
30 Double Unders
10 Push Press (95/65)

Intermediate: 15 DU’s, PP 65/45
Beginner: 300/250m, 30 SU’s, PP 45/35

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Thursday 8/11/22

Thursday 8/11/22

“Bend Don’t Break”
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30″/24″)
10 Deadlifts (225/155)

Intermediate: 20 Lunges, TAHAP, BJ’s 24″/20″, DL’s 175/115
Beginner: 20 Lunges, Knee Raises, BJ’s 20″/14″, DL’s 95/65

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Wednesday 8/10/22

Wednesday 8/10/22

On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups

“Pain versus Discomfort”

There is a common misconception about pain.
Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and stepping on a nail.
Pain is when we lose a limb.
Real pain is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, we’ll get uncomfortable.

Tuesday 8/9/22

Tuesday 8/9/22

PART 1: Overhead Squats
Build to a Heavy Set of 2 Overhead Squats

PART 2: “Karandy”
For Time [18 Minute Cap]:
75 Power Snatches (75/55)
150 Wallballs (20/14)

*Partition However You’d Like

Intermediate: 55/35, WB’s 14/10
Beginner: 35/25, WB’s 10/8

“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

Monday 8/8/22

Monday 8/8/22

“Over The Top”
5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24″/20″)
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups (24″/20″)

(Dumbbells = 50’s/35’s)
Intermediate: 24/18 Calories, DB’s 35’s/25’s, Box 20″/14″, 25 Sit-ups
Beginner: 15/12 Calories, DB’s 35’s/25’s, Box 14″/10″, 15 Sit-ups

“Every strike brings you closer to your next home run.” Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Sunday 8/7/22

Sunday 8/7/22

“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Saturday 8/6/22

Saturday 8/6/22

8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)

*Switch After 400 Meter Sandbag Run (50/35)

Intermediate: Thruster 105/85, Box 24″/20″
Beginner: Thruster 85/55, Box 14″/10″

**Rope Climb Modification: reduce reps, 1/2 Climbs, 6x Pull-up+Knee raise, 12 RR then 12 Knee Raises

The 31 Heroes: Army Sergeant Alexander J Bennett, Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL, Chief Petty Officer, SEAL Brian R Bill, Air Force Para Rescue Tech Sergeant, John W Brown, Chief Petty Officer, SEAL Christopher G. Campbell, Army Chief Warrant Officer 4, David R Carter, Petty Officer 1st Class, Information Systems Technician, Jared W Day, Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara, Army Specialist Spencer C Duncan, Chief Petty Officer, SEAL John W Faas, Army Staff Sergeant Patrick D Hamburger, Staff Sergeant, Air Force Combat Control Team Andrew W Harvell, Chief Petty Officer, SEAL Kevin A Houston, Lieutenant Commander, SEAL Jonas B Kelsall, Master Chief, SEAL, Louis “Lou” J Langlais, Chief Petty Officer, SEAL Matthew D Mason, Chief Petty Officer, SEAL Steven “Matt” M Mills, Army Chief Warrant Officer 2 Bryan J Nichols, Chief Petty Officer, EOD Nicholas H Null, Petty Officer 1st Class, SEAL Jesse D Pittman, Senior Chief, SEAL Thomas A Ratzlaff, Chief Petty Officer, SEAL Robert J Reeves, Chief Petty Officer, SEAL Heath M Robinson, Petty Officer 2nd Class, SEAL Nicholas P Spehar, Petty Officer 1st Class, Cryptologist Technician Michael J Strange, Petty Officer 1st Class, SEAL Jon “JT” Tumilson, Petty Officer 1st Class, SEAL Aaron C Vaughn, Senior Chief, EOD Kraig M K Vickers, Chief Petty Officer, SEAL Jason R Workman, Air Force ParaRescue Tech Sergeant, Daniel L Zerbe, Bart, K-9.

“Let character be your loudest statement.”

The chef puts on an apron.
The accountant brings a suitcase.
The football player wears shoulder pads and a helmet.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?
Are they materials, or is it something else?
Let character be what defines you.

Humble, Hungry, Unshakeable.


Friday 8/5/22

Friday 8/5/22

PART 1: No Touch Deadlift
5 Sets of 2 No Touch Deadlifts

PART 2: “AMRAPPER’s Delight”
8 Toes to Bar
8 Deadlifts (165/115)
8 Lateral Barbell Burpees

Intermediate: TAHAP, DL’s 115/85
Beginner: Knee Raises, DL’s 85/55

“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to the finish line… only to rush to find the next?

It is in our nature to crave progress. It is also in our nature to be wary of complacency. This is where a misconception can form, leading to dark times. We live for the “future”, a finish line that we’ll never reach.

The aim is absolutely not to ignore the future… but to instead embrace the present. Let’s move past the logic of the “pursuit of happiness”, and embrace the breath in our lungs at this moment. Wherever we go today, let’s go with everything we got.

Thursday 8/4/22

Thursday 8/4/22

“Tri Hard”
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50/35)

Rest 4 Minutes Between Rounds

Intermediate: 20 Runs, 20/15 Cal Row, DB 35/25
Beginner: 15 Runs, 15/12 Cal Row, DB 25/15

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it a promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both were students in school, teammates on a sports team, or co-workers in a job. Yet something sets them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Wednesday 8/3/22

Wednesday 8/3/22

PART 1: Bench Press
5 Sets of 2 Bench Presses

PART 2: “Put It In Reverse”
Hand Release Push-ups
Bike Calories
Dumbbell Front Rack Reverse Lunges (50’s/35’s)

Intermediate: DB’s 35/25
Beginner: DB’s 25/15

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Tuesday 8/2/22

Tuesday 8/2/22

5 Rounds For Time:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders

Rest 2 Minutes

Intermediate: Reduce Reps to 10Pull-Ups/20/25 DU’s
Beginner: 20 Ring Rows, 20 Sit-ups, 250m row, 50 Single Unders

“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Monday 8/1/22

Monday 8/1/22

PART 1: Run 1 Mile
Run 1 Mile

*Score = Time it takes to run 1 Mile/1600 Meters

Intermediate: Same
Beginner: 800m

5 Sets of 2 Front Squats

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill. It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.


But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

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