Tuesday, December 17, 2013


Do You Hold Yourself Responsible For Your Actions?
When You Start Taking Responsibility For Your
Own Actions You Start To See A Change In How You
Process Information. You Find Out What Works
Best For You And What Does Not Work At All. You
Have The Power To Succeed When You Start Focusing
On What You Can Do To Make Your Life Work For
You. It Is Your Responsibility To Take The Reigns
And Make It Work Out. In Order To Be Responsible
You Have To Keep A Positive Attitude In All That You
Do. Even In Those Situations Where You Feel Nothing
Has Come From It. Always Find The Good In What
You Do No Matter What. So What, It Didn't Work The
First Or Tenth Time Around. It's Okay. You Just
Found Ten Ways Not To Do Something. Continue On
The Path Of What Will Work And Be Positive About.
You Know What Is Best For You, And Nobody Else
Will. Don't Dwell On The Negatives That You Have
Encountered As You Will Only Be Wasting Time
Trying To Figure Out Why This Happened. You
Don't Have Time For That. You Have To Keep
Moving Forward. The Less Time You Spend Trying
To Play The Blame Game And Wondering What
Should Of, Could Of, Or Would Of Happened
The Next Big Thing Will Have Already Passed You
By. Don't Let That Happen. Always Keep A Positive
Mindset Ahead Of You At All Times. Do Not Chase
The Past, When All We Have Is Our Future To
Look Forward To.
Establish A 1RM Floor Press
18 Minute AMRAP:
5x Power Clean
10x T2B

Monday, December 16, 2013


Anger Is A Normal Emotional Response That We Use
To Protect Ourselves Against Perceived Threats. Most
People Feel Angry For One Reason Or Another On A
Regular Basis, And Often That Anger Is Justified.
If You Get Treated Poorly, You Have Every Right To
Be Mad. When You Are Able To Experience Anger
And Then Move On, You Have Nothing To Worry
About. When Your Anger Tends To Take Over Your
Emotions And Controls Your Actions, You Probably
Have A Problem. Think About Your Lifestyle. If You
Build Your Life And Your Existence Around Your
Anger And The Things That Make You Mad, You
Are Setting Yourself Up For Failure. You'll Have
A Much Better Chance At Controlling Your Anger
If You Create A Life That Is Contrary To The
Negative Emotions Of Displaced Anger. Make
Your Surroundings And Your Attitude So Serene
And Peaceful That It Would Be Impossible For
Anger To Fit In. When You Are Able To Achieve
Peace & Relaxation Outside Of Yourself, Such
As In Your Home Or Your Work, You Will Be
Able To Create An Inner Peace As Well. Teach
Yourself What It Means To Capture A Surging
Emotion Then Re-Direct It Somewhere Else. You
Will Find This To Be A Very Powerful Tool In
How To Control Anger. Instead Of Acting On
How You Feel, You Will Be Able To Deal With It
Internally. You're Going To Have Temporary
Setbacks, But If You Can Recognize Them As
Setbacks And Evaluate What Went Wrong And
What You Can Do Better Next Time, Those
Disappointments Can Still Be Learning Experiences.
Sumo Deadlift 9x3
KB Swing

Thursday, December 12, 2013


One Of The Biggest Qualities Of A Great Leader Is Being
Able To Establish A Generation Of Change. Strong Leaders
Do Not Have To Put People Down, Because Their Focus Is
On Lifting People Up To Continue In Patterns Of Greatness.
Do Not Give Each Other Words Of Destruction, Or
Words That Will Only Cause Us To Tear Each Other Down.
We Have To Give Out Words That Will Build People
Up, Words Of Encouragement, And Words Of Hope.
Our Words To Each Other Should Be Like Building
Blocks, Or Like Christmas Gifts That We Hastily Desire
To Unwrap. Of Course There Will Always Be Those
Who Refuse To Be Uplifting, And Who Choose
To Argue And Fight, Instead Of Helping Each
Other Build, But We Have To Learn To Disassociate
Ourselves From These Weak Minded People. Be Strong,
Help Lift Each Other Up By Choosing Your Words
Carefully, And Carefully Choosing Words That Encourage.
Power Snatch 10x2
Double Under / Abmat Sit Ups

Tuesday, December 10, 2013


You Want To Be Successful. We All Want To Be
Successful, But Before You Can Achieve Success, You
Need To Have A Clear Idea Of What Success Is.
What Does It Look Like To You? If You Ask Some
People What Success Is They Will Give You Really
Vague Answers Like: "Well I Just Want To Be Happy."
Ok, Your Dog Wants To Be Happy Too. As Long
As You Scratch His Belly, Give Him Food To Eat,
Some Where Warm To Sleep, And Maybe A Yard
To Play In, Then He's Happy. Is That What Success
Looks Like To You? Or, Do You Want A Little More
Than A Belly Rub, Food, And Warm Bed To Sleep In?
Don't Get Me Wrong, Those Things Are All Important,
But Maybe, Just Maybe Success Is Having A Bit More
Than That. Everyone Will Have A Different Answer
Once They Are Pressed For More Details.
Some People Dream Of A Cabin In The Woods, For
Other's It's Performing On The Stage Of A Sold
Out Stadium, Other's Say They Want To Make
A Difference In People's Lives, And Other's
Might Say They Want Enough Money To Do
What They Want When They Want To Do It.
Knowing What You Want Is A Good Start To
A Perfect Life. For Me, Personally, I Want To
Be Fit, Healthy & Strong. I Want A Wife And
Family That Loves And Respects Me
(And Of Course I Love & Respect Them In Return).
I Want To Help People (As Many People As I Can)
To Achieve Their Dreams (Not Just Financial,
But In All Aspects Of Life). I Want To Have
Enough Money That I Can Do What I Want
(Travel, Nice House, Etc). If You Don't Have A
Clear Idea Of What You Want, Then It's Unlikely
You'll Get What You Want. Now This Is Only
A Quick Overview On How To Change Your
Life. The First Step Though Is To Have A Good
Idea Of What You Want In Your Life, And
What Success Looks Like To You. Success Is
Not Just For The Super Talented, Really Good
Looking, Or Extremely Lucky Among Us. It
Can Be Achieved By Anyone, If They Are
Willing To Try. Don't Be Afraid #BELIEVE
Push Press
Establish 2RM
12 Minute Clock
Mile Run
With Remainder Of Time Max H.R. Push Ups

Tuesday, December 3, 2013


You Are Unique; There Is No One Else Anywhere That
Is Exactly Like You. You Are A Treasured, Priceless Jewel.
There Is No One Else That Can Or Will Walk The Way You
Walk, Speak The Way You Speak, Love The Way You Love.
Only You Can Share The Message You Came Here To
Share Exactly The Way You Came Here To Share It.
Your Thoughts Are Unique. Your Emotions Are Unique.
Your Message Are Unique. You Are Unique. Your
Energy, Your Inner Vibration Is What Sets You Apart
From Every Other Human. It Is That Simple And That
Complex All In The Same Moment. Once You Accept
Who You Are And The Message You Have To Share,
You Will Experience A Sense Of Freedom And
Confidence To Shine Brightly. Empowerment Is
Believing, Behaving, Speaking, And Living From A
Sense Of Confidence, Freedom, Determination, And
Commitment, That No Matter What, You Will Do
What's Necessary Or Required Of You To Share
Your Unique Message In A Way That Is Authentic,
Humble, And Filled With Compassion, Integrity, And
Truth. Each Stepping Stone That Is Below Your Feet
And Now In Front Of You, Raises Your Inner
Vibration, Creating A Strong, Solid Foundation For
Your Life Both Personally & Professionally.
Establish 2rm Close Grip Bench
600m Run
15x KB Swings
15x H.R. Push Ups
300m Run
30x KB Swings
30x H.R. Push Ups
150m Run
45x KB Swings
45x H.R. Push Ups
100x Abmat Sit Ups

Monday, December 2, 2013


The Law of Attraction Teaches Us That Like Attracts
Like, And We Will Never Experience A Happy Ending
At The End Of An Unhappy Journey. By Holding Onto
Anger & Resentment, We Are Pre-Paving Our Journey
To Be Filled With Anger. The Way We Feel And The
Emotions We Hold Are What Create Our Future
Experiences. Whenever We Feel Negative Emotions,
Or Feelings Instead Of Holding Onto Them, We Can
Acknowledge Them And Then Turn Our Attention
Towards What We Do Want. Only Out Of Experiencing
Contrast (Between Having Good & Bad Experiences),
Can We Truly Know What We Really Want. When We
Ultimately Move To A Place Of "Positive Feelings",
We Attract More & More Positive Things, And This
Propels Us Into A Space Where We Can Attract The
Life Of Our Dreams. Family Members, Spouses,
Friends, Bosses, Girlfriends, Boyfriends - Everyone
Is Brought Into Our Lives To Teach Us More
About Ourselves. Thanking Them For Being
A Part Of Our Journey, And Teaching Us
Lessons We No Longer Need To Learn Is An
Incredible Step In Expanding Our Consciousness.
Adjusting Your Perspective To A Place Of Gratitude
Allows You To No Longer Play The Victim Card.
You Were Not A Victim Of Anything Other Than
Your Own Vibration And Level Of Attraction.
Have Compassion For Where Other People Are
In Their Lives. It May Not Be Where You Are
But They Are Doing The Best They Can At
Their Particular Level Of Awareness And
Understanding. Our Life And What We Attract
Into It Are A Mere Reflection Of What Is
Inside Us. Our Thoughts & Actions Create Our
Exterior World. So Ultimately, We Should Be
Forgiving Ourselves. We Brought This Person Into
Our Lives In The First Place. Inner Forgiveness
Will Not Only Ease The Relationship With The
Other Person, But Also Within Ourselves. We Are
All Human, And Have Done "Unthinkable" Things.
And, Yet Deep Down We All Yearn For The Same
Forgiveness. Once You Truly Learn The Lesson
Behind Why This Person Came Into Your Life, You
Will Then No Longer Attract Situations That Attempt
To Teach You The Same Lesson. We Should Never
Expect Anything From Anyone. When We Do This
We Give Up Our Own Power. Not Everyone Is 
Meant To Be In Our Lives Forever. Sometimes They
Are Only There Long Enough To Teach Us The
Lessons We Need To Learn. Letting Go Creates
Space To Let Others In. #Forgiveness
Sumo Deadlift
3x20 (Warm Up 10-10)
Every Minute On Minute
3x Power Cleans
5x Burpee