PDF 2014 – Public Displays of Fitness

Time to put Simple Gym to the test…

Thanks for sticking with us during an unannounced sabbatical. Sorry for leaving you stranded during the “heaviest” time of the year. I can’t help be curious though, if you’ve been with us for a while, did you feel empowered and able to put together some of your own workouts? If you only follow the blog, this post seems rather hypocritical, since this is the first public post in nearly 3 months. You need to get on the email list my friend, where workouts are conveniently emailed out 3x per week. 

One of our hopes for the community is you would begin to look at what’s available to workout with, and what you’re able to to do on your own. I’d love to hear your feedback.

Ok Matt & Morgan, but what have YOU been doing this past month?

I’d be annoyed with me also, but know we have been cooking up something for the community. We want 2014 to be a year you tackle a public fitness challenge, like a 5-10k run! Even if you’ve signed up for the Simple Gym in the past month and have completed the starter sessions, you’re set for the 5k plan.

Been working out with the Simple Gym for 3-6 months? You’re probably ready for the 10k plan!

If you’ve been working out regularly with us for the whole year, I think a half marathon should be a part of your big audacious goal for 2014. Think about it.

2014 is a year of PDF’s for the Simple Gym, and I hope you’ll join us.

On Getting Out of the Way

I had a great conversation with Jedd Rose of Topo Designs this week. Eventually, it will be a podcast episode everyone will be able to share, which I’m super-excited about. But I wanted to share something Jedd talked about that I think has important application for us in our life and work.

Topo Designs, Colorado USA

Topo Designs is an outdoor gear and lifestyle company merging the throwback asthetic of 60’s and 70’s gear with modern materials. If you haven’t heard of their stuff, it’s definitely worth a look, just to see why and how they work, and what the end result looks like. When I asked Jedd why their gear is so stripped down (compared to most packs) he gave a very profound answer, and it wasn’t what I expected.

We want Topo gear to do exactly what is needed in your outdoor adventures, but nothing more. The pack should be a integrated in to the experience, and not conquer it. In a way, we want the gear to get out of the way and allow the outdoorsman to take in the majesty of the outdoors without fussing with his pack.

Dang.

Jedd’s words have resonated with me throughout the day, when I think about how often I try and trade up again and again for the latest and greatest, thinking more bells and whistles will improve my performance or experience. Obviously there’s a baseline of tech which helps, but I think mentally we stuck on the hamster wheel of “if I had this tool things would be better”. The value of continually upgrading isn’t always worth the energy, and I certainly believe the returns diminish quite rapidly after hitting the baseline.

I remembered I had seen this in real life, sitting at Yellowstone and waiting for Old Faithful to blow. We sat next to an elderly man, toting an old 35mm. Behind us, a man in his early 30s sported a new Canon DSLR. This 2nd man was like me. We waited, waited, and waited for the geyser to spout. Each time Old Faithful looked ready to fulfill her earthly duty, Canon man took about a dozen pictures in burst mode. This happened about a dozen times. He probably took 200 pictures of nearly the exact same view. The old man took one, maybe two. I was in the middle, taking more and less, mostly trying to video.

Finally, Old Faithful did what she was created to do, and let loose. Water shot in to the air, reaching towards the sky, falling back in thick mists that pelted our faces and fogged our lenses. Canon man was a fury of snapping, adjusting, and recording. I filmed most of the eruption, but simply held the camera steady as I watched with my own two eyes. Again, the old man took one, maybe two pictures, and watched.

Afterwards, Canon man fussed about his pictures, while the old man remained steady, watching the spray as it dissipated in to the air. Canon man had barely seen the show, and he will have 500 pictures to remind him of the time he took 500 pictures of Old Faithful. The old man experienced a stunning display of the earth’s power and force, and will have a couple of pictures to help him recall the prismatic effect of sky, sun, and water, the feel of mist on his cheeks, and the sound of untold gallons of water pumping through the earth.

The old man didn’t let the equipment get in his way. The camera integrated perfectly in to his experience. Topo tries to follow this process and mindset of simplicity and experience in the outdoors and in life. Jedd summed up their ethos with this quote:

Think canoe vs. motorboat. We’re the canoe. Handmade, artistic, and gliding smoothly along the water, connected to the environment.

I certainly hope to embody this more in my life and work. Jedd and I talked a lot about simplicity and priorities, and I look forward to sharing the full conversation with you.

In December, I’ll be launching a podcast called Story Signals. I’ll be learning from artists, entrepreneurs, non-profit leaders, writers, and many other people who are living great stories. The best part is, we’ll all be learning together! To claim your spot on the launch list, and get access to a curated list of 9 videos to build your story, click here

The Science of Starting Small

Starting positive habits and breaking bad ones are two of the oldest and most challenging practices for people. In fact, society seems to be on even more of a habit kick lately, evidenced by the popularity of Charles Duhigg’s book, The Power of Habit, and Making Habits, Breaking Habits, by Jeremy Dean. The science and research of habit change and formation is growing rapidly, as people look for ways to gain that crucial edge in an ever-competing world.

Every person has attempted to start a new habit and failed at some point in their life. There are a myriad of reasons why, but one of the biggest reasons we struggle is because our habits are too audacious. There are times we need to establish a big, hairy, audacious goal, or BHAG. But in the case of proclaiming “I want to lose 50 pounds!” or “I’m going to wake up at 5 a.m. every day!” many people end up right where they started.

Maybe it’s precisely because we’re thinking too big. Our failure often lies in the fact we’re not thinking small enough.

One Is Better Than Zero

Let’s do a little personal research, okay? Think of the last time you worked out. Maybe today, a few days ago, or weeks. Rather than beat yourself up over it, try and channel your inner drill sergeant, pushing yourself to “drop and give me ONE!”

“Well that just sounds ridiculous,” is what we say in our minds. But is it really? Consider doing simply one push up per day — it accumulates to 365 pushups a year. Think about that for a moment. Did you do 365 pushups last year?

What’s more likely is that when you get down and do one, you think: “I guess I could do one more… one more… one more…” Extrapolate the number to five push ups a day, and you’ve done 1,825 pushups in a year. More than last year? Probably.

Change that to writing, coding, playing music, anything you can do without much preparation or equipment. If I commit to writing just one word every day, I will inevitably write more.

The takeaway is simply to start. The crazy part is the answer becomes obvious! We all know it but fail to act.

Just Start

Doug Lisle, director of research at TrueNorth Health Center, recommended this technique for a woman looking to kick her caffeine habit.

“Go get out your tea, bring it over to the sink while we are talking, and get some scissors,” Lisle said. His patient laughed nervously. “I can’t believe you are making me do this!”

She goes on to cut up the bags and dump the leaves down the drain. Two weeks later, she hadn’t bought any more. Lisle goes on to say that too often we overcomplicate the process of change. We wait for the big inspiration, lowest of lows, a turning point, and never actually begin. Starting small help build momentum for bigger changes.

Your Goals Are Too Big, Even the Small Ones

BJ Fogg is the director of research and design at Stanford’s Persuasive Technology Lab. He’s the guy who asked people to floss one tooth a day for a week. Like one push up, that sounds ridiculous. But Fogg emphasizes you must only floss one tooth every day for a week, and afterwards congratulate yourself. Why?

You must declare victory. Like I am so awesome, I just flossed one tooth. And I know it sounds ridiculous. But I believe that when you reinforce yourself like that, your brain will say yeah, awesome, let’s do that.

Do you want to get in the habit of running? Simply put on your shoes. That’s it. For five days.

Fogg calls these tiny habits and has been running thousands of tests with willing subjects. In fact, you can get in on the course by signing up for Tiny Habits. But why limit yourself to such a microscopic act? Fogg’s research has shown that people who start by flossing one tooth last longer than people who floss all their teeth. Why? Because the first day you don’t reach your goal, you feel sad and guilty; and those feelings snowball the same way positive feelings do. In fact,negative emotional feelings tend to elicit quicker, stronger responses than positive emotions, and also are sub-conciously given more attention.

Find Your Anchors

Fogg goes on to explain that one of the main reasons habits fail is because we’re not attaching them to strong anchors. What is an anchor? An action that you take every day, no matter how simple it is. Our most powerful habits. Here are a few examples.

  • Brushing your teeth
  • Going to the bathroom
  • Opening your front door
  • Feeding your pets
  • Waking up

The key is to attach your new habit to an anchor, doing it immediately after the anchor habit. Why after? Because then you’re not relying on memory, but piggybacking the automatic behavior, which is already present. It also helps if the anchor is present around the same time each day, which can make meals a little unreliable.

Another important way to strengthen your habit is to design your environment around it. If you want to exercise in the morning, set your clothes out the night before. Place the book you want to read next to the coffee maker.

Quantity is not the purpose early on. The purpose is to train your brain to recognize a pattern of action and reward.

Don’t Be Intimidated

Starting a business is a fantastic goal. But the big picture of any startup business is intimidating. There’s the product, marketing, hiring, and customer service, to name just a few. But once again, how small can you start? Even before you build a product?

The most basic question to ask is: “Would people pay for my product?” Don’t simply ask your friends and family, which normally results in the confirmation bias, or in everyday terms, they’re telling you what you want to hear. In their book Decisive, the Heath Brothers have an even simpler analogy for the confirmation bias: “No one is going to tell you that your baby is ugly.”

So test your product in the market, as simple as you can make it. Eric Ries of Lean Startup fame refers to this as the Minimum Viable Product. Enough to function, but not so developed you’re married to the design and structure. That way it will be easy to pivot when changes need to happen.

So instead of getting worked up over your future IPO, start with one email, one sale, one dollar. You will save lots of time, money, and build a business you know is in demand from the start.

Break It Up!

Many people get stuck in the beginning stage of habit formation, successful with a tiny habit of 10 pushups or one paragraph of writing. But we still struggle with finding the time to work out for 30 minutes or write three pages.

A recent study at Arizona State revealed that breaking up your exercise in to three 10 minute blocks can be more beneficial in lowering blood pressure than one 30-minute session. It helped keep blood pressure steady throughout the day, instead of spiking. A 2011 study by PLoS One showed the time could be even less for children, showing results with intervals as brief as 5 minutes.

The Simple Gym, a fitness and habit formation blog, designed a workout around small blocks of time during your day. Set a timer to of off every 30 minutes. When it beeps, do five pushups, or even 10! When the timer goes off the next time, do 10 squats. At the end of an eight-hour work day, you’ve done 80 pushups and 80 squats! This type of activity won’t get you in the Olympics, but the cumulative effects of small bursts of energy throughout the day have shown to be effective in reducing muscle pain and headaches, while increasing energy and focus.

Practice Small Wins

In The Power of Habit, Charles Duhigg tells the story of Olympic champion Michael Phelps. Phelps goes through same routine of tiny habits before each training session, and before each race. Each successful accomplishment builds on itself, creating a powerful feeling of self-confidence whenever Phelps enters the pool.

Duhigg calls these small wins, and like Fogg’s tiny habits, encourages readers to celebrate small wins in physical and vocal ways. Allowing yourself to appreciate these accomplishments wires your brain to expect a positive outcome.

In the health care field, researchers showed that a strategy of small wins often produced visible results in their work.

Small wins concurrently marked progress along the way and shifted attention and energies to the next areas of action … In this regard, small wins were easily overlooked. However, their accumulation resulted in noticeable achievements, representing powerful symbolic markers of progress.

What’s a small win you can celebrate each day? Duhigg suggests making your bed, citing research that correlates bed-making with better productivity, a greater sense of self, and even sticking to your budget. It what he calls a keystone habit, and though they seem small, are the building blocks of widespread change.

Do One Thing at a Time

One habit we all need to break is our addiction to multi-tasking. When we spread out our brain processes across multiple tasks, it actually takes us more time, and our performance drops. In fact, Rogers and Monsell showed the effect could result in four times as many mistakes!

Multi-tasking is simply our brain creating the illusion of getting things done, because we just get a little done on lots of tasks and struggle to finish just one of them. It splits the brain and creates “spotlights” on different tasks, and your brain has to frantically switch back and forth.

In an effort to think small, focusing on a single task feels incredibly limiting. But breaking down a large task in to small wins, you’re able to finish quicker and be more productive. After you rewire your brain, you’ll find you can get a lot more done with both spotlights shining on a single task.

Leo Widrich, CMO of social app Buffer, wrote an illuminating post on multi-tasking. For now, try and work on one task at a time, no matter how frustrated you feel. Keep one browser tab open, plan out your daily tasks, and maybe even turn your internet off for a while.

Have you seen small habits snowball in to big successes in your own life? Do you believe tiny habits are simply too microscopic? What are some other tactics you have used to initiate habit change?

Footnotes

Rogers RD & Monsell, S (1995) Depth of processing and the retention of words in episodic memory Journal of Experimental Psychology: General 124(2): 207 – 231

For more on emotional intelligence, click here.

The Simple Manifesto, Part 1

Today We Start

Whether it’s day 1, 100, or 1000 in our pursuit of fitness and function, we start today as a new day, a gift to use our bodies as they’ve been used for the past thousands of years and billions of people. We will run, jump pull, push, lift, and throw not just our bodies but our will to do what we never thought was possible, from one pullup to one hundred miles. We welcome everyone because we are everyone, from across the world and the spectrum of age we high-five your initiative and cheer you each day.

We want to offer an alternative to big-box gyms and workouts. You can lose weight and get in great shape just by working out at your home, the local park, or even the office! Here is a community of people who want to be the change in the world each day, and are ready to wake up and make it.

The change begins today, we start today. Join us. 

The Simple Manifesto is an ongoing series of challenges to the status quo. You can always find the full, updated manifesto at TheSimpleGym.com/Simple-Manifesto.

The Benefits of Water Kefir, and How to Make it Yourself

This is a guest post written by Jennifer Cote, a foodie, chef, and organic gardener. Read more about her at the end of the post.

In the past year, I’ve discovered Kafir leaves (great to add to Thai soups); more recently I heard about Kefir (pronounced ka-FEER). I hadn’t realized that kefir has way (way) more probiotics than bottled supplements, or yogurt. So I looked into making my own.

kefir water

I’ve had my doubts about making my own cultured milk products. Organic milk gets expensive, and if it isn’t organic, is it worth the bother of culturing it into kefir or yogurt? Call me a purist, but I don’t want to make homemade kefir out of commercial milk. Homogenized milk goes through quite a process; plus it contains so many chemicals and hormones.

But then I heard about “water kefir”. It doesn’t use the same “grain” that milk kefir uses, but it is similar. The grain itself is a globular little blob, resembling a quartz-type formation. Only it multiplies! And it feeds on something as simple as molasses and sugar, turning it into a probiotic brew that we humans can drink to our advantage. What a deal!

The grains can be purchased on Amazon, unless you have a friend who’s started brewing their own water kefir. My local friends and family don’t need to order their own grains; I’ve been able to give most all of them some starter grains, as they multiply abundantly.

But what’s all the excitement about? Kefirs cleans the digestive tract, it’s enzyme-rich, full of electrolytes, amino acids and active live cultures. Plus, it’s loaded with vitamin B-12, vitamin K and biotin. And, it’s bubbly and rather delicious!

When you start drinking kefir regularly, you’ll probably notice that your digestion and metabolism improve. It might even help those battling leaky gut syndrome and colon cancer, yeast infections and general immune system issues. And, it helps regulate cholesterol and blood sugar levels. How great is that?!

But where do the water kefir grains come from? Wikipedia says they have been found on a type of Mexican cactus; granules of the water kefir could be scraped off and cultured in sugar water. Other stories suggest that the grain was a gift from God. Maybe it’s both!

The following are the simple steps for making your own water kefir.

Recipe for Water Kefir

Ingredients

  • 1/3 c. sugar (organic or regular or brown or sucanat, but not honey)
  • 1-2 tsp. molasses
  • 1 slice lemon (if available)
  • Spring water (non-chlorinated)
  • Kefir grains (a half cup or so)

Preparation

1. Fill a quart jar with: > 1/3 c. sugar > 1-2 tsp. molasses > 1 slice lemon > spring water (leaving a few inches’ space at the top)

2. Shake jar well until sugar and molasses are mixed in.

3. Add kefir grains, cover with plastic wrap or lid

4. Let mixture brew for 1-2 days, until not-so-sweet, but fermented and somewhat bubbly.

5. Strain brew into jars (or bottles with ceramic stoppers); refrigerate, or do a second ferment if desired

6. Rinse grains under tap water (best with non-metal strainer), then add to fresh jar of sugar water, repeat steps. (As grains multiply, discard some as necessary, or give to friends.)

Ingredients for Second Ferment

  • Handful of dried fruit (raisins or other), or fresh fruits
  • Other spices if desired (cinnamon stick, fresh sliced ginger, organic orange peel, vanilla, tamarind)
  • Optional: Favorite juices

Preparation for Second Ferment

1. Into jar, decant the brewed kefir water, leaving space for other ingredients.

2. Add favorite dried fruits (or experiment with fresh fruits)

3. Optional: Add other flavorings if desired (cinnamon stick, etc.), or a cup or so juice

4. Let ferment another day or two, with lid or cap on. Refrigerate if desired, for a week or so. Remove lid with care, as it may become quite bubbly!

Jennifer Cote opened The New Deli in 1985 and has been cooking ever since. What beats a homemade meal, made from scratch?! Follow her blog at gratefultable.com.

Workouts You Hate – Workout #134

When I was a CrossFit regular, I hated doing dead lifts. The were heavy, slow, and too repetitive. I liked to go-go-go! My lack of discipline in the movement also led to a tweaked back on a few occasions. But that will happen on dead lift rep 73…

I also hated Thrusters and burpees, but in a different way. I embraced the movements because I know they challenge me. Thrusters and burpees are worth doing because they are full-body movements that challenge every muscle I have, calling on all my focus, strength, and discipline. The hate is actually more of a respectful nod to the movement, but we all know the moment when you look at a workout and say,

Argghhhh! I hate (fill in the blank)!

Want I want to challenge you to today is to think of the 3-4 movements you respectfully “hate”. Maybe they’re burpees, bicycle abs, table pulls, overhead press, lunges, or any of the other 40+ movements we’ve done this year. Choose them on the criteria of how much the movement challenges you to be your best on every single rep. At home workouts can be easier to do, but if you spend a little time with The Simple Gym, you’ll see how challenging body weight exercises can be.

When we challenge ourselves to be at our best each rep, we inevitably improve with each rep. Are we perfect? Perhaps we will have the perfect form on occasion, but we’re not pursuing perfection.

We are on the relentless pursuit of daily improvement

large

Because of this we have the courage to wake up and say,

Today I go a little further

Will you always achieve this? No, there will be days nothing goes right. There will be days when you lift less weight or run slower. But the courage to stand in the arena and dare greatly is a much grander way to live than simply shrugging to say “not me, I won’t challenge myself”.

The Workouts You Hate

For me, it looks like this:

5 Rounds for time

  • 10 Burpees
  • 10 Lunges (each leg)
  • 10 Jump Squats
  • 5 Man-makers (each arm)

Today you have the option of doing the workout I hate, or you can choose the workout you hate. Either way is fine. Pick 3-4 movements and complete 3-5 rounds.

Step in to the arena and live greatly.

Awaken the Animal – 7 Basic Yoga Stretches You Should Do Every Morning

How often have you stared at the coffee pot, trying to get started in the morning? I know I do the same many days, when I don’t quite have the mental energy to start doing pushups or burpees. Then I started noticing what my dog was doing when she woke up. Every single day, the same routine. She was doing a few basic yoga stretches!

Abby’s three stretches, in order:

  1. Down Dog
  2. Up Dog
  3. Happy Baby

I started copying her, not trying to do too much, too early, but paying attention to how other animals roused themselves from sleep. If you pay attention, you see that most animals begin their day stretching, or walking around. Besides coffee, maybe this could help me, and you!

When you wake up in the morning, try these basic yoga stretches, demonstrated by animals. If you like, start small and just do the up dog to down dog stretch. Then move to cat and cow, and cobra to frog. Camel is a more advanced yoga stretch, and may not be the best for early mornings, unless you’re also advanced!

1. Up Dog Pose

Up Dog Yoga Stretch

Up Dog Yoga Stretch

2. Down Dog Pose

Up and down dog are usually performed in a sequence, balancing out the stretch and the muscle groups involved. Click here to see the video.

down-dog

Down Dog Yoga Stretch

3. Cobra

At first glance, cobra and up dog look very similar, and they are. But notice the incline of the neck. In cobra, the eyes are set forward, as a cobra would watch its prey. Also, the shoulders are stable and thrust back, providing a more striking look to the eyes staring forward.

Mr Bikram himself!

Mr Bikram himself!

Watch this video to get a visual picture of what the differences are.

4. Cat Pose

Like up and down dog, the cat and cow poses are usually performed in a sequence, balancing out the stretch and the muscle groups involved. Keep your legs bent at 90 degrees and at a comfortable place on your mat.

Cat Pose Yoga Stretch

Cat Pose Yoga Stretch

5. Cow Pose

I couldn’t tell you why this is called the Cow pose, because I’ve never seen a cow doing anything besides standing or laying down. So here’s a lady with wonderful form.

Cow Pose Yoga Stretch

Cow Pose Yoga Stretch

6. Frog Pose

save-frogs_02742012

Frog Pose Yoga Stretch

For the human version of the frog pose, click here.

7. Camel Pose

If like me, you believed the name comes from the stretch being similar to hump formed by the yogi’s chest as he or she stretches their head back towards the heels. Well, we’re wrong. Here’s the real scoop;

Sure, bending backward makes your body resemble a camel’s hump, but when a camel sits down it does so by first bending its knees and then folding its legs beneath its body. When it’s ready to get back up it does the same thing: bends its knees before standing up. In the setup for Camel Pose you “stand” on your knees before bending backward. You do the same at the end of the posture – just like a camel!

Camel Pose Stretch

So as you wake up tomorrow, just think of how the animals move when they wake up. Slow but purposeful movement that awakes the body and shakes out the stiffness of a night’s sleep. These seven basic yoga stretches will help you do just that.

Canvas Bag Workouts – Part 2

The Cinch Tote from Topo Designs – great for whatever you need, including workouts!

One of our core beliefs at The Simple Gym is this:

You Can Find Fitness Anywhere

In part one of the canvas bag workouts, we put that belief to the test. You can use a simple canvas bag to add a level of weight resistance to your movements, and see your fitness goals demolished.

With a canvas bag.

When you consider the implications of this, you can begin to see other everyday items as possible exercise equipment. Gallons of water, bags of sand, or tree branches all suddenly have bigger implications, and there is a sense of play about your life.

It’s amazing 🙂

So here is part two of the canvas bag workout set. Enjoy!

Canvas Bag Workouts – Part 2

5 Rounds for time

  • 10 Shoulder raises (each arm) – alternate front and side if desired
  • 10 Tricep extensions
  • 1 minute of Farmer Carry
  • 30 seconds of Jump rope (no bag necessary)

Workouts with a Canvas Bag – Part 1

41jzRlKC0WL._SL500_AA300_In our move to Nashville, we live less than 5 miles from a Trader Joe’s, which is wonderful. Besides all the specialty food items we’ve been picking up, a very useful shopping bag has also been purchased. Case in point, the Trader Joe’s Canvas Shopping Tote. As I carried loads of groceries in, I noticed how little strain there was in the bag, supporting the heavy load of groceries with no issues.

If you’re like me, you enjoy making a game out of how many grocery bags you can bring in at once! As I carried more items in the bag, placed it over my shoulder, swung it in to the car, and other general abuse, I realized this was a new piece of workout equipment for The Simple Gym!

A skill we value here is the ability to take an everyday item or location and transform it into an opportunity to be active and have fun. I was so pumped to be thinking of ways I could use the canvas bag to add resistance to the movements or add brand new movements we haven’t introduced yet. For now, I have completed six. We will do three of the movements on Monday, and then three on Tuesday. Let’s get started! You can view the video below to see the explanation of each movement.  

Canvas Bag Workouts – Part 1

5 Rounds for Time

  • 10 Squats
  • 10 Overhead Press (each arm)
  • 10 Bicep Curls
  • 1 minute Run

If you have two bags you can use, you can work each arm in the press and curls to save time. 

For weights; you can use books, canned or bagged food, rocks, shoes, anything! Just remember to lift what is comfortable and functional for you!

Week of Workouts: September 2-6

This week we have the full slate of workouts ready to go on Monday, so you can plan ahead! It’s a great collection of movements we have been practicing for months now, and a few new ones later in the week. Let’s get moving!

Download the Week of Workouts

If you want to simply view them here, great!

Monday

3x thru – 45 sec of work/15 sec of rest

Total Time: 12 minutes

  • Box Jumps
  • Mountain Climbers
  • Dips
  • Table Pulls

Tuesday

Tabata Workout (20 sec of work/10 sec of rest) for 4 minutes each round.

Total Time: 16 minutes

  • Quick feet push ups
  • Squats
  • Bridge
  • Dot Drills

Thursday

Ladder Workout – After working to 10 reps of OH Press, work back up to 50 squats.

Time: AFAP

  • 50 Squats
  • 40 Boxer Abs
  • 30 Jump Rope
  • 20 Push up to Plank
  • 10 Overhead Press

Friday

3x thru – 50 sec of work/ 10 sec of rest

Total Time: 12 minutes

  • Single Leg Jumps
  • Farmer Carry
  • Single-Gallon Clean
  • Run!

To see a movement in action, select it from the playlist below. Have a great Labor Day, grill out and enjoy family and friends!