Here’s my friend Callie and I during some of our Friday morning workouts. We let the bodies hit the floor every workout… ;o)
If you’re in the Boston area and want to get ferociously ripped in the shortest time possible check out Callie’s coaching program over at Durbrow Performance.
1. 10 minute warm up – mobility, foam rolling, and corrective exercise.
2. How many rounds in 20 minutes of:
3 Pistols (each leg)
4 Pull ups
5 HSPU
L Hang
6 1 Arm Push up (on raised surface)
3. 30 min. of any Sport / Body Movement
I’m going to practice some more skateboarding. It’s like I’m 10 yrs old again… 
4. 10 minutes stretching, possibly more foam rolling and corrective exercise.
I’ve often heard about the rewards of taking risks and facing life with courage. I’ve understood this as one of the keys to success.
Setting goals and approaching life boldly in the direction of success makes sense to me. It makes sense to me that we need to get out of our comfort zone, get out of our routine habits, and venture into the unknown, non experienced territory of change if we want to be successful.
The problem is we’re often scared, paralyzed by self doubt.
It sounds like a great idea to step out of the routine behavior patterns that you are clearly unsatisfied with but you find it’s not so easy to execute.
You’re blocked by fear. Fear of the unknown. Fear of failure.
You don’t want to attempt a goal and fail at it.
Why would you want to fail?
Why would you want to be a failure?
Maybe that’s why you don’t join the fitness competition, don’t ask out the girl that you like, don’t start that business you’ve been dreaming of, don’t move to the place that inspires you.
Maybe you’re afraid to fail.
After all, the WHOLE point of taking on goals is to reach them, isn’t it? The whole point is to win the competition, to get the girl, to have a smooth running, profitable business, and to thrive in your new place. Right?
What if you’re not sure you can do all that? What if you’re pretty sure you can’t?
You WANT to reach those goals but you have serious doubts that you can do so. Why would you even believe you can achieve your goals? You’ve never achieved them before. Furthermore, you haven’t accomplished anything significant in some time.
Why would you want to put in the effort only to do mediocre, or worse, in the fitness competition? You’d be a loser. You would end up having wasted your time and money. You don’t want to ask out the girl and be turned down. That would just confirm those thoughts that she’s out of your league.
Why even set goals, never mind work at them, when you’re pretty sure you CAN’T achieve them?
Isn’t it all about having dreams, setting goals, and actually REACHING them?
Well, no.
It really isn’t.
The main benefit of striving for goals is actually in the striving itself.
The attempt itself is what matters. The risk itself is the reward.
Taking risks is what it’s all about. It is not at all critical that you achieve your goals, it is critical that you attempt to reach them.
Simply working towards something that is important to you gives life meaning.
Furthermore, risk takes us to the place where success and failure both reside.
Sitting around surfing the internet for another half a day averts your risk of failure. You’re making no attempt to succeed your current state. It’s safe, it’s neutral, it’s comfortable. There is no risk of failure, but no risk of success either, as you are not attempting to move past your current state.
If you want success, you must move into the arena where success or failure is met.
If you are afraid of meeting failure you will never get to know success either.
You should actually seek out opportunities for failure, seek out risk. That’s what matters in life.
Risk matters. Taking hits matters. Struggling and losing matters. Wins and successes are just some of the benefits that come along with taking risks, struggling, and otherwise really living life.
The rewards are many when you get past your fear of failure, when you get comfortable with failure. You take more risks, you live more fully, and you strive for your dreams (not held back by the idea that you must have them). Success may come about, the achievement of the goal may come about, and of course we hope that they do. But see them as they are, just some of the many rewards that come around when you get comfortable with failing and start taking more risks.
So, let’s take more risks! Let’s reach out of our comfort zones and venture into the unknown in the direction of our dreams!
Fail often and well.
Don’t worry about reaching the goal.
It just doesn’t matter.
1. 10 minute warm up – mobility, foam rolling, and corrective exercise.
2. a. Clean and Jerk warm up with 45lb bar:
Deadlift 10 reps, Full Extension static hold 3 sec x 10 reps, Dip Shrug 10 reps, Deadlift Shrug 10 reps, Front Squat 10 reps, Front Squat drops 10 reps, Hang Squat Clean 10 reps, Full Squat Clean 10 reps.
3. For time:
500m Row
3 Muscle ups
30 Pistols
20 Push Jerks (95lb)
50 Double Unders
20 Ring Dips
30 Wall Ball
20 Burpees
4. 10 minutes stretching, possibly more foam rolling and corrective exercise.
1. 10 minute warm up – mobility, foam rolling, and corrective exercise.
2. a. Snatch Drill
Deadlift 10 reps, Dip Shrug High Elbows 10 reps, Muscle Snatch (Dip Shrug High Elbows Flip) 10 reps, OH Squat 10 reps, OH Partial Squat Drops 10 reps, OH Full Squat drops 10 reps, Snatch Push Press 10 reps, Behind the Neck Push Press Drops 10 reps, Hang Snatch 10 reps, Snatch 10 reps.
2. b. Snatch 3-3-3-3-3 (3 min. rest btwn sets)
3. For time:
4. 10 minutes stretching, possibly more foam rolling and corrective exercise.