Mondayyyyyy!! Mondays are pretty great. I think the people who hate Mondays need to change their perspective. Mondays are all about new beginnings. So, if you didn’t work out over the weekend, or you drank too much, or you ate a little too much Ben and Jerry’s (whoops), you can start over Monday. So, I love Mondays. I view Monday as a gift. Really, every day is. I’m not gonna get too deep into that at this time, but here’s what I do want to talk about really quick like:

Sometimes it’s hard to get motivated to exercise. It’s way easier to come up with a billion excuses as to why it’s not a good day or time. I mean, I really didn’t want to go to hot yoga yesterday. And I really didn’t want to squat this morning in an empty gym, by myself, before coaching. And the crazy thing is, I LOVE working out! And I’m beginning to like hot yoga. But in all reality, it’s easy to think of other things I could do instead. I could easily talk myself out of it if I really wanted to. 

But here’s the thing. You ready? Sometimes, you just do it. You do it just like you do other important things that you love and bring structure to your life… Like taking a shower. Or taking care of your spouse and/or kids. Or going to work. All of these things benefit your life, and you do them because you’re supposed to – even though some days you may not feel like doing it. (I struggle with taking showers sometimes, but I’m working on it).

So, I try to take on this mindset, and even when I’m not feelin’ it, I do it anyway. Because I know that deep down inside, I love it. My body is programmed to do it. And most importantly, I know it’s good for me. The results come in their own time, and I love the way it makes me feel. 

Because of that, I did do hot yoga yesterday. And I loved every second of it, and I especially loved it when I was all done and sweaty. And I did squat this morning – including 20 unbroken reps at 200 lbs, in a little over 90 seconds to be exact. And when I was done, I remembered that I love volume squats. And I love the feeling I get when it’s over. 

Here’s a pic of THE DOC, and my friend, Ty. Ty works out at our gym. He’s an oral surgeon, and him and his wife, Nancy have at least 4 kids.. I lost count. Ty is probably pretty busy, and he prob could have made excuses as to why he couldn’t make it to the gym today, but he didn’t. I know, because I saw him there tonight, with almost his whole family. I’m sure there are days that he doesn’t feel like coming to CrossFit, but he just does it, and he loves it. Can’t you tell?


I’m sure the guy in this video could have made make excuses too, but he kept pushing through at the beginning, despite being uncomfortable, and look at how it changed his life. 

So, start motivating yourself. Program your body to get on that workout routine – whatever happens to work for you. Believe that you can do it. Truth is, you can. So, stop making excuses, and get it done. Start believing in yourself. Believe that you’re worth it, and believe that the success will come as you put the work in.  <——This mindset will keep you healthy and coming back for more. 

So, just do it. Not everything becomes natural and second nature right away. Sometimes you have to train your body to get to a point to where you don’t even have to question working out or exercising. You just do it. You do it because it’s a part of your life- even on the days you don’t want to do it. And because you like the effects of it. 

Ok, that’s it 🙂

It was a great week in the gym. Man, it’s easy to get off focus sometimes and get down when I’m not seeing improvement in certain movements. But in all reality, when I can take a step back and look at the big picture, I see that I’m improving. It’s a process, for sure. You can either enjoy it, or beat yourself up over it, and the latter is lame and not fun. I know, because I do it sometimes.

We finished up the last week of the C2K (countdown to kickoff) In House Competition. This was a fun workout – The athlete version was similar to one we had at Regionals – except toes to bar instead of pullups. 

Seeing people surprise themselves on their 1 rep max thruster was pretty cool too. I love the Open and this yearly In House Competition for several reasons… it brings our gym together, and it helps us step up our game and try a little harder that what we would have done otherwise. 

Everything else we did in the gym is here.  Check out that 30 bodyweight bench press on Wednesday. I’ve also been incorporating more Comp Training when it goes with our workouts at CFEC. Some days I leave feeling pretty worthless – like Tuesday I did Monday’s Unbroken Dumbbell workout with 50 lb dumbbells.. And I physically couldn’t complete it unbroken, and my breaks in between rounds were a little long for me…Tw0 50 lb dumbbells are no joke. But then Wednesday, I did “Fortitude” from Comp Training, which I think is a hero WOD. It’s a 30 minute EMOM (every minute on the minute) odd: 15 cal row. even: 15 burpees. I was pretty happy about finishing that strong. 225 cals and 225 burpees total. But I wanted to quit. So bad. But I didn’t. Try it. It’s mentally brutal. But I’m thankful for it. 

Oh, I accepted my invite to compete at the Crush Games in October. I did the online prelims over the past month. Honestly, I didn’t think I would make the Pro division because my clean and jerk was pretty bad…like really really bad. But they not only let me in, but I get to be in the PRO division, so that’s cool. It will be fun competing against all those great athletes. Daniel said we can go, so I can’t wait to live it up in Miami for my birthday. 

Oh, and last, but not least… Born Primitive just released their new shorts, and they are freakin’ awesome! I can’t wait to get mine. Check them out here.  These shorts are great because they’re thicker and longer than most shorts. Put ASTALL10 in at checkout, and you’ll get 15% off.

Ok, that’s all I got. So random. Here is an At Home/Hotel Workout for you that I just made up. I’ll probably do it while in Mexico next week…because you know I’ll still workout. 

5 RFT (rounds for time)

15 burpees

12 dumbbell deadlifts (50/35 lb.)

9 dumbbell hang cleans (50/35)

6 dumbbell push jerks – (or presses) (50/35)

15 weighted situps (use one of your dumbbells)