They say the most powerful muscle in our body is the one between our ears.  And without a doubt, it is!!!  It has the power to make you believe or not believe.  It has the power to create or destroy.  It has the power to lift up or to bring crashing down.  Sometimes we talk about those "voices" that seem to pop up as you are doing something that is uncomfortable, or even before you start.  The thing is that those "voices" are your brain trying to protect you.  It wants to stop you from doing anything that might be dangerous or painful.  Your body doesn't recognize the difference between stress coming from pain, non-comfort or emotional issues.  All it knows is that it wants to stop you from doing it.  When I was wrestling, we would do these really insanely tough runs.  I would have my plastics on, sweating like crazy, breathing super hard, and my legs burning from pushing them and with a minimum amount of fuel.  But my "trick" was to have my headphones on SO LOUD that I literally could not hear myself breath.  All I heard was the music.  This would drown out the voices.  I really felt like I could go further and harder than without it.  To be able to get more out of your body you must become a master of "tricking" your brain.  There is a book called "The 5-Second Rule", by Mel Robbins, that is based on its own "trick".  The trick is that when you are confronted with a choice, you have 5 seconds where you need to act.  It's not a matter of whether its right or wrong, but just of action.  The reason this works is that after about 5 seconds, your brain will step in and fully take over in protection mode. It will talk you out of doing whatever you are deciding to do or not.  If getting up for you is tough and you usually hit the snooze button, then the second the alarm goes off, you have to the count of 5 to get up.  If you want to ask a question but are nervous about the response, start your count to 5 and in that time is your window to ask it.  This works in almost all situations.  Give it a try.  This is truly where you can take your life in a new direction simply on the action of making decisions.  See what happens......coming to the gym today??  5 seconds starts NOW!!:)




Complete the following: 



Dead Lift Party

.......0:00-3:00: 4 reps @75%1RM

.......3:00-6:00: 3 reps @80%1RM

.......6:00-9:00: 2 reps @85%1RM

.......9:00-12:00: 1 rep @90%1RM






4 Rounds For Time: (15 min limit)

.......200m Run

.......8 reps Bar Muscle UPs (2:1 Pull-ups)

.......4 reps Clean and Jerk (increases each round)

*135/95#/45%1RM/wt to get 15-20 UB)

*185/125#/60%1RM/wt to get 9-13UB)

*225/155#/75%1RM/wt to get 3-7UB)

*255/175/85%1RM/ wt to get 1-4UB)



MWOD:   Foam roll low back and lats, use ball on erectors