Gym Experience

My Bedtime Slow Down

I make a shake, which seems to slow me down. I then proceed to the family room to hang out with my kids while I casually read and work on my spirituality. My kids are so close to God, which makes it easy for me to work on my spiritual self. The spiritual truth behind it all is that I have finally come to see that me just hanging out with my kids and and trying to be my best self around them is the greatest form of spiritual work I could ever do. However, if I’m not a patient fun loving Dad when I’m around my kids-then I’m not making any progress on my spiritual work. So I work hard each night at being patient and calm even when I don’t feel like being patient and calm.

Not folding when you feel like folding is the true measure of a man. I do sometimes fold, however, I’m getting better at not folding in all areas of my life.  

I realize that I’m on this spiritual kick right now but I can’t help but notice the importance of spending quality time within our family. It’s the living in the moment with our wife and kids that can fulfill our spiritual needs. We can’t let our emotions get the best of us when the stresses of life flood in- but we must realize that the things that matter  the most lay within the family. Work, entertainment, career; all of these come and go, but the family is forever. 

BE GOOD IN YOUR FAMILY, and stay  CLEAR – or you won’t be who you need to be for your family.



3 Sets of:

5 Clean High Pulls (95/65) + 5 Hang Power Cleans + 5 Squat Cleans; rest 90 seconds

NOTE: Mostly working on crisp/efficient technique. BE CRISP, and get loose and ready for the STRONG. 


A. Every 90 Seconds for 15 minutes perform:

1 Hang Squat Clean + 1 Squat Clean

NOTE: Log 10 sets.. Last 3 should be very challenging. Be better than last week. Compare notes/loading.

B. Low Bar: 5,3,1,–5,3,1

NOTE: first WAVE: 75, 80, 85. –Second WAVE:80, 85, 90. 


Complete 15-10-5 Reps for time of:

Thruster (115/75) + Burpee Bar Hops

NOTE: Go after this one. Stay low on the burpee bar hops. Time to beat: Hawk WAR-2:47. Kyle Boyer CFDixie-2:37. Chase Heywood CFTheClub-2:47. Dan Palmer WAR (95)-4:48. Bub WAR- 4:32. 


WAR QUOTE: Simone sent me the below quote from doing yesterdays remote experience. I thought it was awesome. 

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.”             Steve Prefontaine