April 5, 2024

 21-18-15-9 Goblet Squats

42-36-24-18 Sit ups

400 m run 

March 26, 2024

 4 rounds:

10 goblet squats (20 lbs)

10 Bulgarian split squats (20 lbs)

10 overhead lunges 

10 bench press (45 lbs)

10 leg lifts 

January 5, 2024

3 rounds:

10 Bulgarian split squats (2 - 20lbs DB)

10 goblet squats (20lbs)

10 reverse bicep curls (10lbs)

5 manmakers (2 - 10lb DB)

50 jump ropes

300m run 

Cool down:

10 leg lifts

20 oblique twists (20lbs)

100 crunches

August 24, 2023

 4 rounds:

Bench press

Bent over row

Goblet squats

Push ups

Reverse curl 

200m run alt with 50 jump ropes 

May 1, 2023

3 rounds:

10 z press (35 lbs)

10 Bulgarian split squats (20 lbs)

10 goblet squats (20lbs)

10 reverse crunches

300 m run 

Then 2 rounds:

10 bench press (45lbs)

10 lateral raises (10 lbs plates)

50 calf raises (10 slow & 40 fast)

April 25, 2023

 5 rounds:

10 bench press (55lbs)

10 single arm row (20lbs)

10 alt DB snatch (20lbs)

10 goblet squats (20lbs)

10 oblique twists (20lbs)

Then 3 rounds:

10 leg lifts 

April 10, 2023

3 rounds -

10 goblet squats (25lbs)

20 American KB swings (25 lbs)

10 Lateral raises (10lbs)

10 deadlifts (65lbs)

10 leg lifts

50 jump ropes

Then 3 rounds -

10 bench press (45lbs)

100 crunches 

March 30, 2023

 3 rounds - 

10 Bulgarian split squats (20lbs - 5 ea side)

10 goblet squats (20 lbs)

10 Z press (35 lbs)

20 Russian KB swings (20 lbs)

10 Bench press (55 lbs)

20 V ups 

Then…2 rounds - 

50 jump rope

30 calf raises (10 slow, 20 fast)

10 leg lifts 

February 1, 2023

4 rounds - 

10 goblet squats (20lbs)

5 man makers (10lbs)

25 oblique twists (20lbs)

10 (each arm) bent over row (20lbs)

10 reversal bicep curls (10 lbs)

January 12, 2023

 3 rounds - 

10 goblet squats (20 lb DB)

10 Bulgarian split squats (20 lbs DB)

10 thrusters (45 lb)

20 shoulder taps

100 jump ropes

300 m run 

If I was to give you the choice of 3 million dollars today or a penny, doubled, every day for 31 days.. Which would you choose?

The doubling penny isn’t worth much on day 1. Day 5 it’s worth 16 cents. Day 10 it’s valued at $5.12.

Day 20 it is still significantly less at $5,243. But then the magic starts to happen.

By day 31 it is valued at $10,737,418.24

The moral to this story is to stop focusing on 3 million dollar effort only TODAY or for a short period of time and instead focus on adding one penny to the bucket each day and slowly increasing that effort. Maybe after 10 days it doesn’t feel like much BUT over time those small efforts compound and lead to bigger and bigger results.

Small actions repeated over time lead to BIG results.

Big actions repeated infrequently don’t lead to even close to the same amount of result.

I hope that this week we can keep our focus on those pennies. Those small tasks we can do each day so that by the end of the month we’ve created a “ten million” dollar month. 

January 5, 2023

4 rounds - 

15 steps ups

15 goblet squats (20 lb DB)

15 sit ups

300m run 

FOOD:

Rice Krispie mini 

Protein shake with collagen

Banana

Avocado 

Protein bar

Coconut butter granola bar

Egg McMuffin 

DRINKS:

12 oz Diet Pepsi

Water - 80oz

November 3, 2022

 5 rounds:

10 push ups (knees)

10 leg raises 

20 oblique twists (20lbs)

20 goblet squats (20lbs)

10 reverse bicep curls (10lbs)

20 step ups 

October 24, 2022

4 rounds:

6 back squats (65lbs)

10 Bulgarian split squats (25lbs)

10 hip thrusters (25lbs)

Then…4 rounds:

10 hang power cleans (55lbs)

10 HR push-ups 

10 goblet squats

October 6, 2022

 2 rounds - 

20 alt lunges 

20 push ups (knees)

20 sit ups 

10 goblet squats (25 lbs)

3 rounds - 

10 hang power clean (55lbs)

10 bench press (55lbs)

10 leg lifts 

September 19, 2022

 4 rounds:

200m run 

10 deadlifts (65lbs)

10 Bulgarian splits (2) 20 lbs

10 hip thrusts (2) 20 lbs

10 HR push-ups 

10 leg lifts 

Then….

2 rounds:

10 goblet squats (20lbs)

10 bench press (55lbs)

20 v-ups

August 26, 2022

4 rounds:

200m run 

20 v-ups

10 push ups (knees)

10 HR push ups

10 leg raises

20 goblet squats (20 lbs DB)

50 jumping jacks 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - wheat thins & cheese snack pack, layered fruit bar, banana

Dinner - small pork salad (no rice or beans) and 2oz house dressing & 2oz vinaigrette dressing 

Snack - almond butter granola bar 

Water - 74 oz (plus 👇🏻)

8oz Essential Amino Energy 

12 oz Electrolyte drink 

August 25, 2022

4 rounds:

20 goblet squats 

20 oblique twists (20lbs)

20 single leg glute bridge (10 ea leg)

400m run

3 rounds:

10 bench press (45lbs)

10 leg lifts 

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

Snack - SMART Oat Bar

Lunch - salad (sunflower crunch) - 1/2 bag

Dinner - tomato sandwich 

Water - 112oz (plus 👇🏻)

14oz Essential Amino Energy 

August 17, 2022

“Dirty 30” (2 rounds)

30 leg raises 

30 HR push-ups 

30 box jumps

30 Russian twists 

30 lateral raises

30 goblet squats 

Then run 300m

Pre-workout snack - mini Rice Krispie treat (45 cal)

Breakfast - chocolate protein shake with collagen 

NO Snack (no time!)

Lunch - salad (sesame Asian kit) - 1/2 bag and “smart oatmeal bar” (150 cal)

Snack - banana & Cookies & Cream Quest bar

Dinner - junior cheeseburger from Marv’s with 5 fries. 

Water - 76 oz (plus 👇🏻 makes for a lot of water!)

Electrolyte drink (see below) - 12 oz & 14 oz

June 4, 2020

Goblet Squats @ 16 lb KB
15 lb plate to overhead
Snatch with a 35lb barbell

October 14, 2013

10 T2B
10 Goblet Squats
60 Jump Ropes

3 rounds

Time:  6:10

After the WOD, I decided to "cool down" by doing 10 assisted pull ups, 10 stomach crunches and 100 jump ropes (since I couldn't quite master the JR this morning!)  Oh and btw, today is the 1st day since Friday that I feel I can walk normal again!