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videos

Feeling the Burn

Warm-up 3×20 Squat 3×10 Jump Squat 2×5 Tuck Jump Then: 3x (1-6) Pull-up Ladder Then 3 rounds of: 250m Row KB Rack Hold (hold for time it took to row the 250) Then 4 rounds of: ¬†30sec of Push Press 30 sec holding in overhead position Then: 2 mile run Then Cool Down
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No Device Challenge & The 4’s WOD

Join me for 3 weeks of no devices (phone, tablet, computer, TV) for 2 hours a day. Spend this uninterrupted time with your family or reading a book. The 4’s Workout Two couplet and two triplet metcons for four rounds each!!!! 4 rounds Battle rope (20 wipes each arm) 10 wall balls 4 rounds 15m...
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Motivation doesn’t last, so what do you do?

Motivation is great, but it’s not going to get you to your goals. Motivation always fades and that’s where self-discipline needs to take over. Song 1: Blush [Rewind Remix Release] Music provided by Rewind Remix https://goo.gl/08ZthI Artist: XpertPro Sony 2: Sex And Love [Rewind Remix Release] Music provided by Rewind Remix https://goo.gl/08ZthI Artist: Kenvox
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Bacon Egg White Muffin Recipe

Bacon Egg White Muffins Yield 6 muffins Ingredients: 1 lb bacon (pork or turkey) regular cut 3 slices whole wheat bread 1 small tomato 1 small bunch fresh basil 1 small bunch fresh parsley 12 egg whites (or liquid egg whites) Cooking spray Supplies: Baking Sheet Wire Rack Pint Glass Muffin Tin with 6 slots...
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We need self-discipline, not discipline

Swam 2000 yards today. Here is a link to the SportCount LapCounter I am using in the pool.
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Starting a Vlog

Equipment I’m using for my vlog recording so far: Canon EOS M6 Rode VideoMicro Compact Vello CB-600 Straight Flash Bracket OAproda 2 Pack Replacement LP-E17 Battery SanDisk Extreme PRO 64GB SDXC Flash Memory Card After reading a ton of reviews and blogs I decided to go with the Canon EOS M6 instead Panasonic LX10 which...
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Cardio WOD – SkiErg/Row workout

SKI/ROW LADDERDescend one while assenting the other by 100m. By @metconicon and @michaelhenry00 1000 SKI 100 ROW 900 SKI 200 ROW 800 SKI 300 ROW 700 SKI 400 ROW 600 SKI 500 ROW 500 SKI 600 ROW 400 SKI 700 ROW 300 SKI 800 ROW 200 SKI 900 ROW 100 SKI
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Box squats, pull-ups and GHD

Today’s workout consisted of box squats, pullups, partner ghd, and some sled pushing. Legs were zapped.
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Jumping Rope to Improve Running Form

Improve running form by using a jump rope to teach you how to start landing on your forefoot. You can’t land on your hell when jumping rope so it’s a great tool for teaching Pose Running. Simply start by running in place while jumping rope. Lean forward with the chest and bend at the ankle…not...
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