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  • 6-16-18... Men of Influence WOD

    6-15-18
    Men of Influence
    Partner WOD Thrusters x 2 mins Burpees x 2 mins Tire flips x 2 mins KTE/TTB x 2 mins Sandbag shuttle run x 2 mins 30 second transition between stations 2 rounds for time ....

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  • 6-15-18... Your Best....

    “Your potential, the absolute best you’re capable of—that’s the metric to measure yourself against. Your standards are. Winning is not enough. People can get lucky and win. People can be assholes and win. Anyone can win. But not everyone is the best possible version of themselves.” ― Ryan Holiday , The Ego Is the Enemy I've talked about this in many different fashions, but the reality is this.... Are you doing your best? If so, be proud. Always give perfect effort. You're amazing and can do amazing things. Get excited, execute. 6-15-18
    Strength:
    OHP while resting complete sets of auxiliary work MetCon:
    Pull ups x 5 Push ups x ....

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  • 6-14-18.... The Four Agreements...

    Recently, I read the book The Four Agreements by Don Miguel Ruiz, in that book he argues that much of human unhappiness comes from agreements we have made with ourselves and the self-created limitations resulting from these false stories we tell ourselves. He advocates for freedom from these limitations and the freedom to pursue your best, most fulfilled life by committing to live by the Four Agreements, which are: 1. Be impeccable with your word.
    “Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.” 2. Don’t make assumptions.
    ....

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  • 6-13-18... Men Of Influence...

    The most influential man in my life is my grandfather. My mother had me as a teenager and neither my father or mother could take good care of me at the time. My dad's parents, my grandmother, Omi, and my grandfather, Poppie, took my brother and I in and raised us as their own kids. My grandfather was retired from the Pensacola, FL fire department due to a spinal injury sustained while fighting a fire. Even on disability, he was able to rehabilitate himself and eventually started his own business selling and servicing fire extinguishers. He is the person who taught me how to work hard and grind. He busted his tail at a very physically demanding job for many many years to provide for his ....

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  • 6-12-18... The Happiness Advantage...

    After yesterday's writing of suicide, I thought I'd post this amazing talk about "The Happiness Advantage." His book is absolutely amazing. I've posted this talk before, but it's always worth watching again. Enjoy and apply 6-12-18
    Strength:
    Deadlift while resting complete sets of auxiliary work MetCon:
    HSPU 12-9-6-3 Deadlift 3-6-9-12 For time ....

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  • 6-11-18... A Permanent Solution...

    I've been down a little over the past few days with the tragic news of two very prominent figures committing suicide. Kate Spade's and Anthony Bourdain's deaths are tragic. If we go a little further back, there was also Chris Cornell, Robin Williams, the list goes on and on and it seems to be becoming more and more prominent. This is an issue that isn't going away and most people avoid talking about it. As someone who has struggled with depression my whole life this hits really close to home for me. You may not know this, but when I was in sixth grade, I came within seconds of ending my life. At that point in time, I was very overweight, I was picked on relentlessly, beat up and bullied, ....

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  • 6-9-18...WOD

    6-9-18 Strength: Snatch MetCon: Push Press x 21 Front Squat x 21 TTB/KTB x 21 400m run Push Press x 15 Front Squat x 15 TTB/KTB x 15 200m run Push Press x 15 Front Squat x 15 TTB/KTB x 15 100m run For time ....

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  • 6-8-18... Never Stop Grinding...

    Be Willing To Grind 6-8-18
    Strength:
    Back Squats while resting complete sets of auxiliary work MetCon:
    KB Swing x 30 DU x 50 or Singles x 150 800m run 3 rounds for time ....

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  • 6-7-18.... Staying On Track....

    The summer is one of the hardest times to stay on track. The kids are home from school. Most people try to travel some in the summer. Everyone's schedule is off. It's very easy to let life get in the way of your nutrition and training. What are you doing to make sure that doesn't happen? I thought of this blog because as of right now I'm planning to go see my family in Florida next week. Krystal and I have been training hard for the past 6 weeks, and one of my thoughts is, "Oh no, how do we stay on track?" In order to stay on track it'll take a serious effort. I know there is a gym down the road from my parents house. It's not a CF gym but it's a gym where we can get some good work ....

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  • 6-6-18...Giving Your Best Effort...

    Yesterday we did a workout that involved heavy farmers carries. That workout was hard. It was very very hard. It also had a 20 minute cut off. I put the cut off in the workout because I didn't really want you to get more then 20 minutes of work in on that workout. I wanted it to finish around the 20 minute mark. I also coached the morning classes and decided to challenge everyone to do more then they thought they could do. I wanted them to get the work in. As a result, I saw so much negativity with people that didn't finish 3 rounds of the workout within the cut off. Guess what guys..... I didn't finish the 3 rounds within the 20 minute time cap. Only a few of the best athletes in the ....

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