Weekly Workouts

Here’s a little question to ponder over for a second. Why do they serve whole cans of soda but give people who want water 1 plastic cup that’s full of 2 sips? Riddle me that?!

You know what really ruffles my feathers? Other than the lack of water on airplanes. When people just think things come easy for others. Like the other day when I was in a gym, I had a guy tell me it must be nice to be in natural good shape. Natural good shape? Uh no, bro. I didn’t play sports growing up, I didn’t like to eat healthy, and I didn’t enjoy working out. I’m not naturally fit. I didn’t come from a family of fit people, I’m definitely not coordinated and it takes me a good amount of time to build muscle and shape. But what I’ve learned because of CrossFit and paleo, is patience. I’m patient and I stick with what I know works. Paleo works. Clean food is what the body wants. CrossFit works. Because you’re constantly doing something different, confusing the body, and training hard with cardio and weights. But even though I’ve had trouble with both, I’ve stuck with both of them. I’ve had to figure out what foods work best for my body and in what amount. And I’m sure I’ll have to do it again as I age and as my hormones change. Same thing with CrossFit. I fell in love with it as I saw my body change and lose weight then began competing, but at some point I wasn’t happy with the weight I had gained from training so hard, so I changed up my CrossFit routine and figured it out again. I didn’t just say, “Paleo/CrossFit didn’t work for me.” Because, well, I’m patient. That sh*t does work and if I would have given up on it when it wasn’t working in that exact moment, that one day, that one month, well…I wouldn’t be where I am today, in “natural good shape.”

Sure, some people have certain genetics that may help them in some ways. Like, lets say Michael Phelps. He’s long as f*ck which definitely helps him in the water, but he didn’t make it to the olympics but sitting on his ass and saying that others are just naturally better at swimming than him. No, he put the blood, sweat, tears and weed into those gold medals.

So why the heck am I saying all this crap? Because as human beings, we compare ourselves. We always want what we don’t have, instead of appreciating how far we’ve come or where we could be. We have no idea what the future has to hold so why aren’t we working for that future we want right now? Stop thinking that someone has it easier than you or someone is luckier, stop the bullsh*t. You were given what you were given and now you can morph that in any way you decide. Stop making excuses, stop wishing, stop hoping. Make the effort, do the work, take the steps to get where you want to be. There will be bumps along the road and there will be things in your way, but if you have the patience, the determination, and the drive to get there, you will.

Sunday – Rest Day

Monday –

12 minute AMRAP:

200m run

50 double unders

15 burpees

I got 4 rounds

Then:

12 dumbbell hammer curls

12 dumbbell tricep kickbacks

12 dumbbell strict press

20 ghd sit ups

15-15-15-20

18-18-18-20

Then 5×3 back squats – I worked up to 165#

Tuesday –

Snatch: EMOM x 8, 1 Snatch. Start at 60% and build to 85% during the 7 mins.

THEN Immediately into: 8 mins to find a new 1 Rep Max Snatch. – I got to 130#

“Haut Monkey and the  DST”

5 Rounds For Time Of: (13 min time cap)

12 Deadlift (135/95)

9 Hang Power Snatch (135/95)

6 OH Squats (135/95)

I finished in 10:00 at 85#

Wednesday – Rest Day

Thursday –

3 rounds of: 20 ghd sit ups and 20 reverse hypers (video here)

Deadlift: 18 mins to find a new 1 Rep Max. – I got to 225#

Then With A Partner, Total Reps / Calories in 14 mins. One person works at a time:

100 Cal Bike

100 Box Overs (24/20)

100 Cal Row

100 Hand Release Push Ups

Me and my partner got through 53 push ups

Friday –

Front Squat: 18 mins to find a new 1 Rep Max.- I got to 160#

Then 10 min AMRAP Of: (video here)

20 Toes 2 Bar

20 HSPU (kipping allowed)

20 Pull Ups

20 Burpees

I got 2 rounds + 5 toes to bar RX

Saturday – Travel day to Jamaica!!

___________________

At Home or Hotel Gym Workout:

21-15-9-9-15-21

Dumbbell thrusters

Burpees

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