Wednesday, November 27, 2013


Feasting, Football Games, And Of Course, Black Friday
Sales Often Bury The True Meaning Of Thanksgiving.
Thanksgiving Causes You To Regain An Enthusiasm
For Life. If You're Anything Like Me It's Easy To
Get Grumpy, And Complain About The Way Things
Are, Or How Some People Treat You. Here's The
Problem: When You Constantly You Live With Less
Than Others, And That Nothing Ever Works Right For
You, You Blind Your Eyes To All The Blessings You
Really Do Have. Here Is A Suggestion That Will Bring
You Out Of Your Gloom And Return Some Enthusiasm
In Your Life: Give Thanks For The Small Things.
Be Thankful You Have A Pillow To Sleep On. I
Wonder How Many People In The World Go To Bed
Every Night And Don't Have A Pillow To Sleep On,
But You Do! Find Someone To Thank This
Thanksgiving, And Most Important, Take Time To
Thank God For All The Blessings He Has
Graciously Bestowed Up On You.
Happy Thanksgiving 2013
"Filthy Fifty"
50x Box Jump
50x Jumping Pull Ups
50x KB Swings
50x Walking Lunges
50x K2E
50x Push Press
50x Supermans
50x Wall Balls
50x Burpee

Tuesday, November 26, 2013


Every Once In A While You Meet Someone Who Is
Harboring An Incredible Amount Of Bitter Energy. Their
Face Usually Wrinkles Pre Maturely, And Kind Words
Are Few & Far Between. The Bruises That Bitterness
Leaves Behind Can Become So Nasty That It May Seem
Next To Impossible To Heal Them. You See, Bitterness
Sucks The Life Right Out Of You - Not The Person You
Are Actually Bitter With. People Become Bitter For Many
Reasons - Usually Because They Feel Someone Has Wronged
Them. What Can A Bruised Ego Or Ill Feelings Do To You?
It Can Discourage You From Appropriate Behavior, It Can
Lead To Unnecessary Conflicts, And It Can Deplete You
Of Energy & Emotion. Worse Case Scenario, It Can Rob
You Of Relationships And Moving Forward In Your Life.
There Is A Vicious Cycle When It Comes To This Topic.
If Asked The Question: "Have You Ever Been Bitter?"
I Would Be Guilty Of Raising My Hands, Answering Yes.
Bitterness, Resentment, And Anger Do Not Equal A Good
Time, Let Alone A Good Life. Forgiveness Is What We Need.
Not To Say What Happened Was Acceptable, But That
You Forgive The Other Person, Allowing Yourself To
Release The Hold That Your Painful Feelings Have
On You. Bruises Eventually Heal, But It Takes Action
And Time To Heal From Bitterness Which Has Settled
In Your Heart. Just As We Are Thankful When Times
Seem Next To Perfect, We Also Need To Be Thankful
When Times Seem Cruel & Bitter.
Establish 3rm Bench Press
12 Minute AMRAP
10x Single Arm DB Snatch *Each Arm
20x Ball Slams
250m Row

Monday, November 25, 2013


It's Interesting How Time Works. One Minute You're Up,
Next Minute You're Down. One Minute You're Sad, Next
Minute You're Mad, And A Few Minutes Later You're Ok
Again. What Happens With The Passing Of Time? Do We
Process Specific Things For Our Own Good, And Forget The
Rest, Or Do We Simply Just Accept What Is, And Move On?
I Recently Read In A Book "A Million Miles In A Thousand Years"
Written By Donald Miller, That A Person Forgets More Than
50% Of Their Life. How Can Someone Forget More Than
Half Of Their Life? I Believe Forgetting Is Not Only Natural,
But Very Important During Our Growth Of Becoming
Better Individuals. Someone Once Told Me I Was Weak
For Saying I Was Willing To Do Anything In Order To
Prevent Something. I Believe Weakness Is Shown In Many
Forms, But Caring Definitely Isn't One Of Them. All I
Could Think About Was How Could Someone Say That,
But Before I Was Able To Put Too Much Thought Into It,
Time Stepped In, And Took Control. Time Doesn't Slow Down,
Speed Up, Or Stop For Anyone. Time Is Simply Time. We
Have To Remember That All We Can Do Is Surrender To
The Now, Forget What Was, And Have Faith Of What's To Come.
Front Squat
50x Hang Clean & Press
*Each Time Bar Is Dropped 5x Burpees*

Tuesday, November 19, 2013


We Are About To Celebrate A Holiday That's All About Giving
 Thanks For What We Have (Including Turkey & Football).
But If We Think About Gratitude Only Once A Year, We
Overlook The Immense Power Of Practicing It Daily. If You
Aren't Already A Believer In The Thank You Community, Just
Think About What It Can Mean In Your Day To Day Lives
If You Embrace The Power Of Gratitude. Knowing That
Gratitude Comes With So Many Benefits, Why Do We
Struggle To Express It? I Think We Often Assume We Do
More Than We Do, Or We Tell Ourselves That It's Not
Worth The Effort. I Will Tell You From Personal
Experiences That It Is ALWAYS Worth The Effort To
Express Gratitude To Those In Whom You Are
Thankful For. We Cannot Predict What Tomorrow
Brings, But We Can Show Our Gratitude For What
We Have Today. Take A Few Minutes After Reading
This Whether It Be A Phone Call, Text Message, Email,
Or Maybe Within Yourself, And Show Gratitude To
What Or Who Is In Your Life Today That You Are
Thankful For.
Hang Power Snatch
Establish A 1rm
12 Minute Running Clock:
Every Minute On The Minute
10x KB Swings
10x Box Jumps

Monday, November 18, 2013


Change Is Perpetual. We Often Have To Make Big Changes In Order
To Cope With Unwanted Circumstances That Continually Present
Themselves. This Is An Ongoing Lifelong Condition. There Is No
Way Out Or Around It. When Major Losses (Even Minor Ones)
Occur The Key To Dealing With Them Is Eventually To Accept
What Cannot Be Reversed And Begin The Task Of Adapting.
Not To Say What Was Can't Be What Is Again, But We 
Constantly Have To Adapt In Our Daily Lives. 
Since Grief Comes To Us In So Many Ways Throughout Life,
Loss Of A Home, Friend, Job, Cherished Possession, A Loved One,
And On And On, Let's Not Waste The Opportunity To Look For
Something In Loss To Help Us Grow. We Can't Sidestep Grief, 
But We Can Learn From It. All It Takes Is 100% 
Determination To Examine Ways To Adapt And Cope With
Unwanted Circumstances As Well As Normalize What 
Appears At First To Hold Little Meaning. This Takes 
Commitment But Is Well Worth The Effort As We Face The
Changes Yet To Come. 

Back Squat 
9x3 (10-8-5-3)

15 Minute AMRAP
15x KB Squat Cleans
100m Run
5x Hand Release Burpee