Figuring out how to keep making progress in training is not always easy

I am all about my rule #67 which states, "No Complaining". When I bring it up to people who are complaining, they will stand in front of me and tell me that their rhetoric is NOT a complaint when in fact...IT IS! For me to live by my codes I need to exhibit the behaviors […]

I said that years ago and still think it would make a pretty cool T-shirt. Today's Training: Concept II Row: 6500 m or 30 minutes. Whichever comes first. Abdominal Side Flex: Use the 45-degree back extension: 3x10 on each side Hi-Lo Cable Woodchop: 3x10 Med Ball Side Slam: 3x5 on each side AirDyne: 15x15/45

Or, don’t be an asshole.

I've always had temperamental hamstrings. I have pulled them countless times and torn each one twice that probably should have been surgically re-attached. But I didn't so now I have some really cool-looking scars on the back of my wheels. Today I was playing around with an alternative to the Good Morning: Weighted Back Extensions. […]

"When your feelings are screaming that you've had enough, when you think you're going to break emotionally, OVERRIDE that emotion with concrete logic and willpower that says one thing...I DON'T STOP!" ~ Jocko Willink Today's Training: Run: Sprints; 10x50 yds Cycle: Commute Graded Treadmill Walk 3.3 mph; increase the grade 1%/min until the max elevation […]

Even after reading thousands of my workouts, I don't always get it right.

Best squat warm up you've never done!

Not your average pull ups!

Great core movement for all athletes!

Big Bench Builder!

If you don't like doing something, just keep doing it anyway.

"Heraclitus was a philosopher who wrote about men on a battlefield. "Out of every one hundred men, ten shouldn't be there, eighty are just targets, nine are the real fighters and we are lucky to have them for they make the battle. But there's ONE and THAT ONE IS A WARRIOR!" From the time you […]

My skin may be thick but it doesn't mean that I can't find a moral to every story. A couple of weeks ago I got a solid comment on YouTube about how I'm fat, ugly, out of shape, and clearly whatever I'm doing simply isn't working. It's almost like I don't own a mirror and […]

"You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential" ~ Dave Goggins Today's Training: AirDyne: 10-10-10 Cycle: Commute Prowler: 10x80 yds Duo/Poly Reverse Hyper: 3x10x BW GHR: 4x10 FWD Stepping Lunge to Knee Touch: 100 on each leg. No sets. Just do […]

Playing sports growing up I always had the next season coming up. I always had to prep for football, wrestling, lacrosse, or any of the inter-scholastic or inter-collegiate activities that are out there. Never was there a day that didn't get the attention to the prep work necessary to excel at any given sport, so […]

We are fat.

"I'm too busy to train today". REALLY? I call bullshit! It doesn't matter how busy you are. It doesn't matter how lethargic you feel. It doesn't matter what time of day it is or all the things you piled onto your agenda. A QUICK training session is better than a NO training session! Today's Training: […]

Your arguments are invalid, but I appreciate your enthusiasm. Now GET TO WORK! Today's Training: AirDyne: 10-10-10 Cycle: Commute Row: 5 mins steady; 12x15/45 Dynamic Bench: 10x3 super set w/ Band Face Pulls: 5x20 and Band Pull-a-parts: 5x20 Push-ups: 150 Tricep Pushdowns: 4x15 Single Arm, Crossbody, Supine DB Tricep Extension: (minus the waterboarding today): 4x15 […]

I have always been a huge fan of this little diddy. From the time it showed up on my doorstep right to this morning. The morning of its arrival while I was coaching in Arizona, I wondered, "what sort of mayhem can I design?" So I packed it in the back of my truck and […]