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  • 6-5-20... Talking to Yourself...

    Listening to Jon Gordon speak on this subject was an amazing experience. He is the author of several books including the Energy Bus. Today I want to talk about something he said that really struck me. While talking about being a positive or a negative person, (he worded it as being an optimist, or pessimist). He said that most of the time we let our emotions drive our feelings, and our emotions are not us. He said one of the things that has helped him so much in becoming an optimist person is that he learned how to talk to himself rather then listen to himself. If you think about it, this is very profound. If we listen to our own head and emotions, we will constantly be disappointed, ....

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  • 6-4-20... Erosion...

    The grand canyon was not created by an earth quake. It was created by thousands of years of water flowing over the rocks. We get so caught up on the quick fix. Give me my results now! I have news for you. Anything that focuses on a quick fix is a farce. It's a lie, or it's a house built on sand. It won't last, and you'll gain it back usually plus some. The key to success is consistency over time. That's consistency in training, consistency in nutrition, consistency in healthy habits. Sometimes it's hard to see the immediate return, but over the long haul you start to see a return on your investment. Are you doing reassessments? Are you checking out those pictures? Are you redoing your ....

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  • 6-3-20... Sometimes You Have to Go Backwards to Go Forwards..

    I spoke about this with the 6pm class I coached the other day, and I wanted to share it with you.... In her book On the Edge, by Alison Levine, she talks about what it takes to get to the summit of Mt. Everest, and it's very applicable to our life currently. You see, we all just hit reset. I mean literally the ENTIRE WORLD basically came to a halt and everyone had to slow down, evaluate, make hard decisions, and reset alot of things. For some of us, that's our health and wellness. We may have been in one place, but after the pandemic we are in another place. I want to tell you that's ok. In her book, she discusses how the summit attempt begins in basecamp. You have to stay there for ....

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  • 6-2-20...You Are Wonderfully Made....

    We are all fearfully and wonderfully made. It's my hope that we all start acting like it. Love your neighbor, love your enemy, love will get you much further than hate. Find someone to express love to today, we all deserve it. 6-2-20 Competitive
    Lift:
    3 Pos Snatch @60% x 1 E2MOM 12’ Move:
    Burpees x 5 KB DL x 10 (70/53) KB Swing x 15 (70/53) AMRAP 15 mins Performance
    Lift:
    3 Pos Snatch @60% x 1 E2MOM 12’
    Move:
    Burpees x 5 KB DL x 10 (scaled) KB Swing x 15 (scaled) AMRAP 15 mins Fitness
    Lift:
    OHS 2 x 5, 1 x 5+
    Move:
    Burpees x 3 KB DL x 10 KB Swing x ....

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  • 6-1-20... Great Habits...

    Success is built on habits. Do you have great habits? 6-1-20 Competitive
    Lift:
    OHP Move:
    Thrusters x 21 (95lbs/ 65lbs) Pull Ups x 12 500m row Thrusters x 15 Pull ups x 12 1000m row Thrusters x 9 Pull ups x 12 500m row Performance
    Lift:
    OHP
    Move:
    Thrusters x 21 (scaled) Pull Ups x 12 (scaled) 500m row Thrusters x 15 Pull ups x 12 1000m row Thrusters x 9 Pull ups x 12 500m row Fitness
    Lift:
    OHP
    Move:
    Thrusters x 21 Ring Rows x 12 500m row Thrusters x 15 Ring Rows x 12 1000m row Thrusters x 9 Ring Rows x 12 500m row ....

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  • 5-30-20...Workout

    5-30-20 Competitive
    Lift:
    None Move:
    “Abbate” Run 1 mile Clean and Jerk x 21 (155/105) 800m run Clean and Jerk x 21 Run 1 mile For time Performance
    Lift:
    None
    Move:
    “Abbate” Run 1 mile Clean and Jerk x 21 (scaled) 800m run Clean and Jerk x 21 Run 1 mile For time Fitness
    Lift:
    None
    Move:
    “Abbate” Run 1 mile Clean and Jerk x 21 (scaled) 800m run Clean and Jerk x 21 800m run For time U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine ....

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  • 5-29-20... How Does Negative Thinking Affect You?

    I have to admit that when I listened to this podcast, the numbers he threw around about how much more impact negative thoughts have on us especially when we say them, literally blew me away. And wait until you hear the story of Bill Buckner. I was floored. This interview is awesome! 5-29-20 Competitive
    Lift:
    OHP Move:
    Deadlift x 5 (75% of 1RM) Ring Dips x 10 Strict Chin ups x 5 (weighted) 5 rounds for time Performance
    Lift:
    OHP
    Move:
    Deadlift x 5 (heavy) Ring Dips x 10 / Bar Dips Strict Chin ups x 5 (no weight or banded) 5 rounds for time Fitness
    Lift:
    OHP
    Move:
    Deadlift x ....

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  • 5-28-20... Consistency Over Time...

    Today's going to be short and sweet.... The keys to success lie with one simple math equation.... Correct Action x Consistency/ Time The more correction action you do multiplied by consistency over a long enough time line will yield the results you desire. That being said, it's much easier to say then do. Figure out what you need to do in order to set yourself up to take the correct action consistently and that will create the opportunity for success. What is holding you back currently from applying the correct action? What is stopping you from being conistent? Let me know, I bet we can help. 5-28-20 Competitive
    Lift:
    Back Squat Move:
    Box Jumps x 1 ....

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  • 5-27-20... How Long Will It Take...

    With most things difficult in life, it's never a matter of whether you CAN do it. It's usually more of a matter of how long will it take and are you wiling to put in the effort for that amount of time? Let's take a workout like Murph for example: 1 mile traverse 100 pull ups 200 push ups 300 squats 1 mile run you can partition the reps however you want but you have to book end with the 1 mile runs/ traverse. For some, this workout seems extremely daunting, and for everyone it is very daunting. No matter how fit you are, this workout is difficult. It's a grind for sure. But ANYONE can do it. Given a long enough time line of effort, anyone can complete this workout. Don't believe ....

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  • 5-26-20... 5 Lessons I Learned from Murph (reposted)...

    Since we did the workout Murph on Monday, I thought it'd be fun to revisit this blog that I thought of while doing Murph one time. After doing the workout I hope that it makes sense to you, and it's an enjoyable read. The other day was Memorial Day and we did a workout called Murph, you can see the story of the workout here ! Essentially the workout consists of: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run for time Yes this workout is a beast. Yes it takes a long time. etc etc. While doing this workout I had a lot of time to think.... yes it takes that long, and I came up with the idea for this blog post. You can learn a lot of lessons in life from this workout, so I thought ....

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