Have you ever done something that you have NEVER done before and been really excited about it but then kept it to yourself because you didn't think it was as good as what others have done? I see this happen all the time.  People will only be excited when they do better than some else instead of just being proud of the fact that did something great.....for them.  Now as I have said MANY MANY times before, I'm not a fan of, and don't believe in, participation awards.   But this doesn't mean that if you do something better than you ever have done before that you shouldn't be excited about it and proud of yourself!  How you choose to be excited is up to you but personally, I am not a fan of posting all my achievements or good things.  But this won't take away the self "stokedness".  I am fired up for things that I am able to do, or just did!  EVEN, if it's not what I used to be able to do or if there are others around me doing better than me.  These special little times are important because they fill your world and your head with positives and good vibes.  You need to be able to take as many of these things each day, no matter what they are, and let them really keep you going.  Don't take them for granted!  Keep your stoke and be happy!!!  :)




Complete the following: 



Close Grip Bench:

.......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






12 min Clock:

10 min AMRAP:

.......5 reps Bar Muscle Ups (2:1 Chest to Bar Pull-ups)

.......10 reps Hang Squat Cleans (135/95, wt to get 18-23UB)

.......50 reps Double Unders (2:1 single)

*immediately into

2 min AMRAP:

.......Max reps Burpees



MWOD:   kb shoulder external rotation, foam roll your lats