Friday 11/6/15

Friday 11/6/15

“One should use common words to say uncommon things.” ― Arthur Schopenhauer

Read-Deserve It First by Max Shank.

One thing I’ve grown fond of saying is that “you’ll find life much easier if you simply try to deserve something before you get it.”

This is true for every aspect of your life; fitness, business, relationships –it’s all the same.

The problem, I think, is that people focus too much on the THING they want, rather than on what it takes to get there.

The thing you want serves an important role as an aim point, but you have to put the primary focus on doing what it takes to deserve that thing.

The other problem is that if you ask most anyone what they deserve, the answer will almost invariably be “more.” Everyone thinks they are getting less than they deserve, but in general we all get pretty much exactly what we deserve based on our actions.

I’ll give you two prime examples of what this looks like.



From the outside looking in, people who are successful make whatever they are doing look easy. That’s what mastery looks like.

What you don’t see is the countless hours working on the basics and educating yourself.

Hard Work

With hand-balancing, it takes a heck of a lot more than a couple handstands at the beginning of a workout to gain the skills to do them well. Now you can still work up to DOING a handstand–but it ain’t gonna be anywhere near expert level. If you work on it every single day for a reasonable amount of time, you just might be surprised at the results.

The same is true with business. Everyone I know who has success in business has the mentality of being a lifelong learner and constantly improving. This means getting coaching, reading a lot of books, and investing a significant amount of time.

People just starting out spend five times as long looking for a shortcut as it would have taken to just take the normal (simple) road.

My break-dancing teacher said he trains an average of 4-6 hours every day.

He’s also a break-dancing badass–and I don’t think that’s a coincidence.

Focus on showing up and putting in the work.
Focus on being consistent for a long time.
Focus on daily improvement.

The rest will take care of itself.

One of the hardest things to do in life is to turn your powers of evaluation in on yourself.

Ask yourself, “what have I done to deserve what I want?

When it comes to fitness, you see one or two outliers who seem to eat whatever they want, barely exercise and still be in fantastic shape–but you can’t measure yourself against outliers. You have to look at the average and go by the numbers. The reality is, most people who are in great shape are active for at least an hour every day in some shape or form, and eat a rational amount of healthy food.

It’s not rocket science, if you eat pop tarts and play candy crush, the outcome is going to be a hell of a lot different than the guy eating spinach and training.

Read the whole blog.


Dynamic Athletic Movement

3 Sets
1 Getup per side
5 Down Dog Push-ups
10 Kettlebell Swings


Snatch Practice Complex:

3 x 3 R/L
1 Single Arm Swing
1 High Pull
1 Kettlebell Snatch

5 x 5
Double Kettlebell Swings

5 x 3
Double Kettlebell Cleans


Levels 3/4
5 x 1+2  @ 75%
Clean Pull + Hang Power Clean

Level 2
Clean Progression
Hang Power Clean Singles, increase weight as form permits 

Level 0/1
Clean Progression with PVC
HPC Practice with empty bar 



10 Minute Limit ALL Levels
Levels 3/4
3 Rounds AFAP
60 Double Unders (L3 – 30)
10 KB Clean and Push Press R (L4 – 24/18, L3 – 22/16)
10 KB Clean and Push Press L

Level 2
3 Rounds AFAP
180 Single Unders OR 30 Double Unders
10 KB Clean and Push Press R (20/14)
10 KB Clean and Push Press L

Levels 0/1
5 Rounds AFAP
Jump Rope 60 Seconds
5 KB Clean and Push Press R
5 KB Clean and Push Press L