A. Three sets, not for time, of: Hollow Rocks x 30 seconds Strict Toes to Bar x 10 reps Double-Unders x 40-50 reps
B. Two rounds for time of: 500 Meter Row Burpees x 30 reps 400 Meter Run 24kg Kettlebell Swings x 30 reps Things to think about... Row and Run are ACTIVE recovery, you still have to push. It's not a sprint, but it's not a shuffle either. Burpees are all mental. There's no reason to stop moving. Swings are similar, but your grip should be fine after the that much time off the erg. Only reasons to stop swings are: compromising form (lower back going) or bell flies out of your hand.
A. Two sets, not for time, of: Handstand Wall Runs x 20-30 seconds Strict Chest to Bar Pull-Ups x 5-7 reps Kettlebell Swings x 20 reps For the wall runs, don't worry about touch your shoulders right off the bat. Work on comfortable shifting weight from arm to arm and maintaining global stability (keep your butt and gut tight).
B. Four sets of Front Squat Rest 2-3 minutes between sets
C. Five sets of: Ground to Overhead x 3 reps in under 12 seconds Rest 2 minutes between sets Goal is to go as heavy as possible while still completing the 3 reps in under 12 seconds.
D. Five sets of Back Squat:
Rest 2-3 minutes between sets
Years back, I wanted to become a firefighter. I went to school and received a degree in Fire Service Management. The hiring process took about a year. We had 4 steps to navigate. First was the written test. If you passed you moved to the physical fitness test (that was the easiest and the funnest part). The last two portions were interviews.
To become better at interviewing, I started to learn more and more about body language. It's crazy how much info you can get by simply watching people. Most people see, they don't bother to observe. Check out this video about spotting liars. It's cool stuff.
Today is active recovery. I plan on going for a nice early morning easy run of 3-4 miles. Freestone Park in Gilbert is one of my favorite places to run.
Do you have high expectations for yourself? Do you think you should lower expectations in order to feel successful right now? Or do you think you should keep high expectations, deal with failure in the short term and delay gratification?
A. Complete 3 Rounds, Not For Time: Muscle-Ups x Max Reps L-Sit x Max Hold (note time held for each set) Pistols x 3-4 each leg
B. For Max Reps:
3 Minutes of Double-Unders
C. “Ten Minute Capacity Test”
For Max Reps (or Calories): 4 minutes of Rowing (for Calories) Rest 60 seconds 3 Minutes of Pull-Ups Rest 60 seconds 2 Minutes of Bodyweight Back Squat Rest 60 seconds 1 Minute of 135 lb. Shoulder to Overhead (the barbell must originate from the ground to begin your set - you may not use a rack at any point during this 60 seconds)
I've had a lot of coaches growing up. I had some really good coaches who helped me grow and become a good coach myself. I also had a few bad coaches. They also helped me become a good coach. They taught me what not to do.
The good coaches always made me feel as if I mattered. They taught me that hard work pays off. They taught me that you have to be prepared. They taught me that the most important weapon you take into competition is a positive self image. Isn't that the most important weapon you should have with you in your daily life? They also taught me to be accountable. When I did a good job they let me know, when I was doing a bad job they let me know.
With bad coaches, I rarely felt that I did anything right. They didn't inspire. They were simply going through the motions of coaching. I never felt as if they really cared about us. How do you work hard for someone like that?
Each day you have an opportunity to help people around you. Do you inspire them to become better? Do you offer to help them reach their goals? Everyone wants to be appreciated and acknowledged. Remember that and apply that when you can in your daily life.
Here's a video of a life coach that rules!
A. Two sets, not for time, of: Single Arm Kettlebell Press x 6-8 reps each arm Goblet Squats x 10 reps Kettlebell Swings x 20 reps
B. Four sets of Front Squat:
Set 1 - 5 reps Set 2 - 4 reps Set 3 - 4 reps Set 4 - 4 reps Rest 2-3 minutes between sets
C. Three sets of:
Pronated Wide-Grip Pull-Ups x 5 reps Rest 30-45 seconds Pronated Medium-Grip Pull-Ups x 5 reps Rest 30-45 seconds Pronated Close-Grip (thumbs touching) Pull-Ups x 5 reps Rest 30-45 seconds Supinated Grip Pull-Ups x 5 reps Rest 30-45 seconds Neutral Grip (on Rings) Pull-Ups x 5 reps Rest 2 minutes
D. Five sets of Back Squat:
Set 1 - 5 reps Set 2 - 5 reps Set 3 - 2 reps Set 4 - 3 reps Set 5 - 1 rep Rest 2-3 minutes between sets
lot of people ask me what's up with my socks and shoes. So I thought I
would share little bit about myself that'll explain.
up my family didn't have a lot of money. I'm sure many of you grew up
this same way. If you did, than we probably experienced a lot of the same
things. One of the experiences I remember vividly is feeling inferior because I didn't have the cool clothes. When you don't have
name brand clothes as a kid you tend to be made fun of. That's just how
the beginning of each school year I would get a package of socks to last the
year. As a kid, I always seemed to tear my socks up. Half ways
through the year most of my socks would have holes in them. I dreaded
going to PE when we had to do gymnastic type of activities. I had to take my
shoes off and my toes would be poking out of my socks. Arthur, a kid
in my 3rd grade class who always made it a point to announce to
everyone the condition of my socks. Sometimes
I would play sick so I wouldn't have to take my shoes off. HAHAH that
cracks me up thinking I did that.
I started working, I made it a point to buy comfy socks. Once any sock
becomes slightly worn out, it gets tossed. Lately I've been buying Nike
basketball socks. They're by far the most comfortable socks ever!
The only problem is they're $17 a pair. I think they're worth every
up I didn't have cool shoes either. I rocked knock off Vans called
Coasters and knock off Nikes called Pro Wings. I didn’t really know how
important Vans and Nikes were till bout 6th grade.
my 6th grade basketball season my mom took me Payless to get my
shoes for the season. I was so excited
and picked out a fresh pair of all white high tops. I couldn't wait to
lace them up and get on the court. As I got to practice I took them out
and slipped them on. One of my teammates was sitting next to me and
started laughing. I asked what he was laughing at and he pointed to my
shoes. I remember feeling self-conscious and also feeling he was in some
way better due to his shoes. Our
interaction made me upset which made me extremely motivated. From that day forward I always looked at my
opponent’s shoes. The more expensive the
shoe, the harder I played against them.
I always wanted to guard the guy wearing the Jordan’s. I remember playing those guys to the point of
a better person because of those 2 interactions. I learned how it feels to be the person who
doesn’t quite fit in. It’s not
fun. And I learned that the more
motivated you are the harder you’re going to work.
I've acquired a lot of shoes since the 6th grade. I'm
embarrassed to say I have close to 50 pairs of shoes. The majority of
them I've worn once or twice. Hahahaha what a waste of money! I plan on getting rid of most of them.
But I still plan on buying $17 socks!
Straight Mutha Fukin Gansta posting up on these plates!
What's your routine before you attempt a new 1 RM lift? What's your ritual before the start of your athletic event?
This is something I like to do, I ask myself three questions
1. Did I visualize and see myself successfully completing the lift or race or (fill in the blank?)
2. Was I totally committed, did I perform the lift or race or (fill in the blank) without any hesitation?
3. If I had thoughts of self doubt or negative mind chatter, did I step away and recompose myself before attempting the lift or race or (fill in the blank.)
If I've done this, I feel good no matter what the outcome of the event is. I've done everything I can to be successful. What else can you ask for?
What are your goals? Do you even have any? Did you make progress towards them or did you let another day slip past?
The biggest predictor of success is direction. It all starts with your goals. What are your goals? If you haven't written them down, take time to do it. Make sure it's something YOU want, not what you think you should do because of outside influences.
Write them down, it brings them to life once they're in writing. Goals will help you develop clarity, create motivation, hold you accountable and give you purpose each day.
Your actions should be in line with your goals. If they're not , create a different goal or change your behavior. If you don't, you'll fail.
Revisit and evaluate your goals every couple of weeks, sooner if you're losing motivation. If you need to change them, do it.
Once you know exactly what you want, the universe will conspire with you to make it happen. You have to take the first step though.