Keep disturbing them. Today’s Training: Run: 3 miles. (FAST) Concept II Row: 20 mins Seated Reach for the Ceiling Stretch: 3×30 seconds. From the seated position, reach over your head and attempt to touch the ceiling above you by elongating your spine and extending your chest and ribs upward. My verbal cues are “Separate each […]

I have a bunch!

“Life is going to get hard sometimes. So get the fuck up and get your shit together. You’re either an ocean or a puddle. People walk through puddles like they’re nothing. Oceans fucking destroy cities.” Today’s Training: Run: Fartlek 3 miles Concept II Row: 20 minutes BOSU Sit-up: 100 reps Weighted Side Flex using the […]

You never know what tomorrow may bring. Today’s Training: Cycle: Commute Concept II Row: 25 mins GHR: 5×12 Dynamic Squat: 10x2x55% + 5x5x50% Dynamic Deadlift: 10x1x50% Cycle: Commute

“Walk like a king or walk like you don’t care who the king is. By walking tall and exuding confidence, you establish yourself as a force to be reckoned with, irrespective of external circumstances.” Today’s Training: Run: FAST 3 miles. Not fast enough to score a 100 on the Marine Corps PFT, but it was […]

Don’t be afraid to step out of your comfort zone and pursue paths others may not understand or support. Trust your intuition, and have the courage to follow where it leads. Sometimes, the most rewarding achievements come from daring to chase your goals with unwavering determination and conviction. I like to call it “reckless abandon […]

Today’s Training: Run: 4 miles. Slow and steady There is no cycle today. I left my reflective vest in the gym, and there is no way I will ride in the dark on without it. Even though I am lit up like the Starship Enterprise, the ability of a California driver is somewhere between “shit […]

And use it.

As we approach the end of the year, I remind myself that it’s almost time to evaluate my program’s progress and the people in it. When implementing the program at the beginning of the year, I pay attention to the “TYPES” of people in it, and how each person is coached. What does that mean? […]

Recovery doesn’t just happen by accident. It has to be a priority.

That is the simple truth, and because it’s not easy, YOU HAVE TO BE STRONG! “Nothing wrong with being strong” ~ Ed Coan Today’s Training: Cycle: Commute Ab Wheel: 3×12 BOSU Sit-up:100 reps GHR: 5×12 Dynamic Squat: 10×2 24″ Box Jumps: 10×2 Calf Raises: 2×100. Leg Curl: 4×15 Cycle: Commute

For the past few evenings, I’ve had a hard time staying asleep. I’m not sure what’s going on, but I never waste time, so I get up and start my day. Today’s start was 1:58 AM with the Fartlek 3 miler. Groggy? Yes, but still had a decent run. Breakfast and the bike commute were […]

I have a lot on my plate today. Today’s Training: Run: Fartlek 3 miles Cycle: Commute Ab Wheel: 3×12 Cat/Camel: 3×10 Bird dog: 2×10 Rice Paddie Squat: 2×30 seconds Decline DB Chest Press: 8 RM Dynamic Incline Bench Press: 5×5 Dynamic Decline Smith Bench: 5×6 DB Lateral Raise: 4×12 super set with Single Arm Mini […]

Whenever I get annoyed and ready to snap, I stop and think, “What am I being taught?” And the answer is always the same, I’m being taught how to be patient. Boy oh boy, based on the frequency of my annoyance, I need to learn a whole lot more about tolerance. Perseverance and endurance have […]

That was just an attention grabber since it was the day after Thanksgiving. Everyone who knows me knows how much I loathe wearing shoes. Over more than a decade, I have turned my feet into prehistoric-looking appendages. I’ve been barefoot before “Barefoot” was cool. (Yes, I am that old you silly bastards) This is not […]

For most holidays, I will have one training session. I like to build “Community” with the trainees. You know, the people who train at 4:30 AM never get to see the folks who come in at 8:00, so it’s good to put faces with the names on the board. I get pretty creative (and downright […]

Some people will hate you because you’re different and not necessarily correct. Embrace your individuality and uniqueness. Stay true to yourself and your values, refusing to conform to societal expectations or others’ standards. Today’s Training: Cycle: Commute Ab Wheel: 3×12 Rice Paddie Squat: 2×30 seconds. Heels down on the floor, knees out, Hemorrhoids scraping the […]

Even if you can’t perform at a high level, showing up and doing something is still a thousand times better than not showing up at all. Today’s Training: Cycle: Commute Concept II Row: 20 mins Tricep Rope Pushdown: 4×12 super set w/ Cable Curl: 4×8 Overhead Tricep Push OUTs: 4×12 super set w/ DB Curl: […]

Instead of fixating on immediate outcomes, embrace the journey of consistent hard work and dedication. Prioritize daily tasks, and set achievable goals. Simple Today’s Training: No Cycle: Raining like I should have collected two of every animal Concept II Rowing Erg: 20 minutes DB Row: 4×12 Straight Arm Pulldown: 4×10 C/S Row: Keeping the elbows […]

I have been feeling beat up in the morning when I get out of bed. That sucks. When you wake up you want to feel refreshed.