Saturday, June 30, 2012

My Workout Saturday June 30th, 2012

A.  Three sets, not for time, of:
V-Outs on Rings x 15 reps
Alternating Pistols x 10 reps
Strict Handstand Push-Ups x Max Reps

B. Every minute, on the minute, for 10 minutes:
135 lbs Power Clean x 3 reps (touch and go)
Pull-Ups x 6 reps

C. Run 1 mile @ 75%

Friday, June 29, 2012

My Workout Friday June 29th, 2012

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.

Thursday, June 28, 2012

My Workout Thursday June 28th, 2012

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.

Wednesday, June 27, 2012

My Workout Wednesday June 27th, 2012

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?   

Tuesday, June 26, 2012

My Workout June 26th, 2012

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)

Monday, June 25, 2012

My Workout Monday June 25th, 2012

A.  Build to a 1RM Front Squat in 6-8 attempts

B. Rest 10 minutes after completing Part A, and then:
Build to a 1RM Back Squat in 6-8 attempts

C. For time:
Row 1000 Meters
50 Russian Kettlebell Swings (32 kg)
Run 800 Meters

If today was the last day of your life, would you do what you're about to do today? If the answer is no, change your life.

Sunday, June 24, 2012

Saturday, June 23, 2012

My Workout Saturday June 23rd, 2012

A. In 15-20 minutes, build to a heavy Jerk - with 5 of the attempts within 75-90% of your 1-RM.

B. Weighted Pull-Ups
Every two minutes, for a total of 5 sets, complete 3 heavy weighted pull-ups. 

C. Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (35 lbs.)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32 kg)

Friday, June 22, 2012

My Workout Friday June 22nd, 2012

A.  Three sets of:
Run 400 Meters @ 70, 75, 85%
Rest 3-4 minutes

B. For Time
Run 2 Miles

This video always gets me fired up!

Thursday, June 21, 2012

My Workout Thursday June 21st, 2012

A.  Four sets of Front Squat:
Set 1 - 5 Reps
Set 2 - 5 Reps
Set 3 - 5 Reps
Set 4 - 5 Reps
Rest 2-3 minutes between sets

B. Five sets of:
Snatch Pulls x 1.1.1 @ 105-110% of 1-RM Snatch
(Rest 10 seconds between singles)
Rest 2 minutes between sets

These should feel light and FAST. If you start to feel slow through a lift, do not increase weight.

C. Four sets of Back Squat:
Set 1 - 10 Reps
Set 2 - 8 Reps
Set 3 - 6 Reps
Set 4 - 4 Reps
Rest 2-3 minutes between sets

Tuesday, June 19, 2012

Tony Robbins

I like what he has to say.  Check it out.

Boom!  The kb swings hurt in this one.

A.  Three sets, not for time, of:
Handstand Hold x 45-60 seconds
Turkish Get-Up x 2 each arm
Hollow Rock x 30 reps

B. Four rounds for time of:
10 GHD Sit-Ups
10 Strict Pull-ups
20 Walking Lunges w/20 kg plate overhead
25 Russian Kettlebell Swings (32 kg)
30 Double-Unders

Sunday, June 17, 2012

Life Coach

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

Wednesday, June 13, 2012

My Shoes & Socks

A 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.

Growing 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 kids are.

At 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.

Once 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 penny.    

Growing 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. 

Before 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 passing out.       

I’m 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.   

Well 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!

Tuesday, June 12, 2012

Three Questions

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?  

Get some!

Wednesday, June 6, 2012


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.