8.6 - 8.12

V A L U E , C O N T E X T  &  A W A R E N E S S.

We assign a worth or value to everything we experience throughout our day.  Whether its a song on the radio or how we feel in the middle of a workout, we are forever deciding if that moment is 'bad' or 'good.'  

This would be just fine if it wasn't so heavily based on the moment.  The CONTEXT which surrounds the thing we are experiencing.

If we're out to dinner and the waiter asks if we'd like the dessert menu, or another bottle of wine as we finish our entrees, this is an appealing thought in the moment.  It's a 'good' thing. 

Tomorrow morning we may be kicking ourselves as we groggily make our way to the shower, feeling "slightly cloudy" or bothered that we strayed off our nutrition plan a few too many times that week. 

The context changed.

We are removed from the emotional high of being out to eat with friends or family, and so the wine and dessert became a 'bad' thing.

During a workout we make many decisions.  To move quicker or slower, to push harder or back off a little, etc.-  all the while we are constantly assigning a value to the moment that sounds like, "if I do 'X' then 'Y' will happen." 

And if the pain or 'bad' feelings of 'X' are stronger than the 'good' feelings of 'Y' - WE DON'T DO IT.  

Our made-up-on-the-spot value system starts to MAKE DECISIONS FOR US that are solely based on EMOTIONS we feel in that moment.

The POINT is - VALUE isn't TRUE or FALSE. 

We start to benefit when we come to an AWARENESS regarding the things that occur to us and around us everyday.

This AWARENESS doesn't feel it has to label everything.  Instead it simply takes note of things happening.  It's not 'good' or 'bad,' it just 'is.'


All the 'bad' feelings of intense workouts have added up to be a GREAT THING for us in whole: we are leaner, faster, stronger and generally more capable SPECIFICALLY BECAUSE we strung together moments that, when they were first experienced - could've easily been VALUED as 'BAD' because they were unpleasant.

Weekly Challenge:  Create a touchstone for awareness in your day to day life. 

Take a piece of jewelry, an article of clothing or throw a rubber band on your wrist and turn it into a physical reminder to be AWARE instead of assigning value to that moment.  As you go to pick that Medicine Ball or Barbell up ... AGAIN ... see that ring, your shoes, that Fitbit or rubber band on your sweat covered wrist and breathe in the thought of AWARENESS.  This is difficult, but it is not 'GOOD' or 'BAD,' it just 'IS' and I am going to execute this movement so that I achieve the goal of the training session.  And that's that.



Push Press (5 x 5 )

*5 sets of 5 reps.

*Push Press allows bending at the knee. There's just no dip under the bar. Think of it as a cheating strict press. Flex your quads and glutes on the way up to assure that you do not dip under the bar. You should be able to do a lot more than strict press.

*After each set perform 1min. worth of russian twists with a 35/20 DB. Holding it vertically with your hand on the handle. Same as last week.

Metcon (AMRAP - Reps)

2min. AMRAP:

15/12 Cal Assault Bike Sprint

5 Sandbag over Shoulder

Max Toes-To-Bar in remaining time


Rest 2 min. x 5 Rounds


*Score is Toes-To-Bar only

*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.




Back Squat (20rep Week 3)

You guys should know the deal.


Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!




14min. AMRAP: 


42 Wall Balls 20/14

30 Cal Row

18 Deadlifts 185/125





For Quality

1 Arm High Pull 

4x6 build off of last weeks set of 8

Then Accumulate :60 Wall facing HS Hold


Metcon (AMRAP - Reps)


15min. to get as far as possible...


Double Unders


immediately into;


Alt. DB Snatch 50/35


RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups





Metcon (AMRAP - Rounds)

EMOM x 10min.

3 Power Cleans @70% of 1RM

10 Push-Ups


Please put weight in comments.


Metcon (AMRAP - Rounds)

EMOM x 10min.

12 American KB Swings 53/35

12 Air Squats



Accessory Work

400m Farmer Carry (2) 53/35 KB's





Every 3min. x 5 Rounds:

250m Row

1 Snatch (Climbing)

*trying to hit a max on the last round.


*Rest 5min. Between Section 1 and 2.


Metcon (AMRAP - Reps)

Every 3min. x 5 Rounds:

200m Run

Max OHS in remaining time 95/65.







For Time: (CAP: 15min.)


Wall Balls 20/14


Hang Power Cleans 115/75


Rest 5min.


For Time: (CAP: 15min.)




Jerks 115/75

Teams of 2. Only 1 person works at a time.






1000m Row

50 Empty Bar Thrusters

30 Pull ups