Well gooooooood morning! It’s about 5:30am over here this lovely Monday and I’m feeling a bit slow, but it’s time to raise hell and get to work! I leave town for Dallas on Thursday so all I can really do at this point is work my butt off to make sure everything is ready to go for you guys! I’m nervous about it because not long after I get back, I leave town again and then once more. Which means I have A LOT of podcasts to record early…and no topics to cover.
Speaking of podcasts, did you guys listen to my most recent one? I interviewed the owner of my CrossFit gym and my good friend Jason Kelly and he talks about starting your own business and how to stay motivated and interested in your business, no matter what is thrown your way over the years. He’s an awesome guy and I’ve continued to work for him for around 6 years now which proves I really do respect the guy since I usually work by myself, buried in my own house, away from all civilization. Hope you guys enjoy this one!
But before I let you go, let’s get into some Monday motivation to start off your day. Let’s talk about self doubt. Because I’ve been recently wallowing in my own self doubt and it’s something I recognize and try to get a handle of daily. Self doubt is one of those body numbing, mind altering, completely exhausting behaviors that is hard to shake at times. But if we are able to recognize those feelings as soon as they begin to creep into our lives, we are often able to get rid of them just as quickly. I’ve been doubting myself in a few ways recently and really letting those negative thoughts completely take over. So to combat that, whenever I feel that way, I’ll simply smile and try to tell myself something positive. It doesn’t even have to do with whatever negative thing is getting me down. As long as I use that negative energy and thoughts towards something positive, than I’m already on the right track. So I’ll sometimes pour that energy into working harder or I’ll just simply tell myself that I can do something or I’ll just figure out a game plan that will get me on a better track moving forward. The point is, I don’t let those negative thoughts take over – I simply move forward in other ways. I use to be a person who doubted everything about myself and it paralyzed me in so many ways. But by recognizing that I didn’t want to feel that way any more, I was able to take control of my own life. Take control of yours. Don’t be paralyzed by fear or the unknown or self pity. Continue on, keep pushing forward – and I promise you, your life will completely open up the more you do that!
Now go kick some serious ass this week with your own workouts!
Sunday – Rest Day
Monday – Orange Theory Class
Tuesday – CrossFit Broadway Class
Clean & Jerk (squat clean to split jerk)
60% x 3 – 65% x 3 – 70% x 3 – 3 sets of 75% x 3 – I worked up to 100#
Then 3 Rounds For Time Of: (14 min time cap)
15 Push Jerks (135/95)
15 Chest to Bar Pull Ups
I finished 11:19 using 75# and doing regular kipping pull ups
Wednesday – CrossFit Broadway Class
4 Rounds For Time Of:
18 Deadlift (225/155)
12 Strict handstand push ups
I finished 8:10 using 125# and using 1 ab mat for my hspu
@ 14:00 (capped when clock hits 25:00 mark)
3 Rounds For Time Of:
15 Power Snatch (115/75)
I finished in 20:19 using 65#
Thursday – Rest Day
Friday – CrossFit Broadway Class
Front Squat: 15 mins to find a 3 rep max – I got to 145#
Then 12-9-6-3 Reps For Time Of: (13 min cap)
Power Cleans (185/125)
Muscle Ups or Bar Muscle Ups or Burpee Pull Ups
Burpee Box Jumps (24/20)
I finished in 10:40 using 85# and doing 7-6-5-5 bar muscle ups
Saturday – CrossFit Broadway Class
25 minute partner AMRAP:
100 calorie air dyne
50 deadlift (225/155)
50 push ups
50 kettlebell swings (70/55)
We got 2 rounds + 95 calories at 125# and 45#
Free Travel Workout:
15 minute AMRAP:
10 KB SDHP
15 KB swings
20 push ups
25 jumping squats
On Sale Activewear:
Zella Tie Tee (40% off)
Blanc Noir Jogger Pants (25% off)
Nike Power Tights (15% off)
Nike Free RN Shoes (15% off)
GapFit Fast Leggings (20% off)
What I Ate in a Day:
After my workout, I made breakfast which included 2 italian sausage links, arugula and spinach and 1 plantain cooked in avocado oil and sprinkled with meat & potato seasonings. (I didn’t dress the greens with anything).
Later in the afternoon while I worked, I ate 1 cacao nib and 1/2 leftover kombucha from the day before.
For lunch, I went to Modern Market and got the chicken plate with garlic potatoes and ginger veggies. And since I took it home, I added some spinach and arugula to it.
Later in the afternoon, I ate some gluten free granola, probably about 1/2 cup. This granola is TO.DIE.FOR.
For dinner, I made something quick with searing chicken tenders then topping them with hot sauce and feta. Then I boiled green beans and sautéed them in a cast iron skillet and topped them with adobo seasonings. While I made dinner, I snacked on a handful of coconut oil tortilla chips.
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