Warrior of the Light
In this episode Gene and Heather work their way through the book “Warrior of the Light” by Paulo Coelho and share some of the most impactful pages and comments with you.
06-21 to 27
06-21
5x Rounds
5x Push-ups
10x Goblet Squats
15x Sit-ups
20x Air Squats
400m Run
06-22
20-20-15-15-10-10-5-5
Crunches
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
06-23
3x Rounds (18:00)
1:00 Slam Balls
1:00 Sit-ups w/Plate 25#/10# (sit-ups)
1:00 Box Jump 24″/20″ (step-ups)
1:00 KBS #AHAP
1:00 Goblet Squat #AHAP
1:00 Rest
06-24
Tabata(s)(12:00)
16x Rounds :20s work :10s rest
Alternate Between: Hand Release Push-ups & Sit-ups
(WOD 20:00)
5x Rounds :40s Work / :20s Rest
Alt DB Snatch
DB Overhead Hold Lunges
Double Unders / Singles
Plank
*Use a DB weight you can complete 10x DB Snatch unbroken with
06-25
3x 5:00 Rounds (15:00)
10x DB Single Arm (L) Push-press #AHAP
10x DB Single Arm (R) Push-press #AHAP
10x Push-ups
200m Run
*Rest remainder of time under 5:00
**Use a DB weight you can complete 10x unbroken with
3x Rounds (Remainder of Class)
20x Box Step-ups with DB #AHAP
200m Single Arm (L) Farmers Carry #AHAP
200m Single Arm (R) Farmers Carry #AHAP
06-26 27
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Debrief 18: Detachment & Cutting Ties with People
Two types of people to cut personal ties with and ways to practice detachment.
(more…)
06-14 to 20
06-14
10-9-8-7-6-5-4-3-2-1
DB Alternating Curls
DB Renegade Rows
DB Bent Over Rows
DB Russian Twists
DB Goblet Hold Lunges
DB Clean & Jerks
06-15
30:00 AMRAP
10x Pull Ups
9x Sit-ups
8x Jumping Air Squats
7x Push Ups
6x Jumping Jacks
5x Box Jumps
400m Run
06-16
5x Rounds
5x Burpees
10x Single Arm KB/DB Thrusters Left
5x Devil Press
10x Single Arm KB/DB Thrusters Right
06-17
800m Run
Then…
5x Rounds
10x Wall Balls
10x Push-press 2xDB or Barbell
5x Burpee Box Jump Overs (or Burpees then Box Jumps)
06-18
20-20-15-15-10-10-5-5
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
Flutter Kicks (x4)
06-19 20
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Stu Brauer – Keeping a Strong Growth Focused Mindset in Business
We are joined by Stu Brauer long time Fitness Professional , Gym Owner, Podcaster and Business Consultant in the “micro-gym” space on how he has developed such a strong growth focused mindset over the years as he’s evolved who he is within the industry.
06-07 to 13
06-07
30:00 AMRAP
10x Burpees
3x Deadlifts 155#/105#
10x Push Ups
3x Deadlifts 155#/105#
10x Air Squats
3x Deadlifts 155#/105#
400m Run
06-08
20-20-15-15-10-10-5-5
Box Jumps 20″
KB Swings 55#/35#
Push-ups
KB Goblet Squats 55#/35#
06-09
4x Rounds
1:00 Work + :20 Rest
1) Box Jumps or Step-ups
2) DB/KB Snatch
3) Row (max cals)
4) Battle Ropes
5) KB Deadlifts (2x KB)
6) Goblet Squats
06-10
30:00 AMRAP
30x Air Squats
25x Sit-ups
20x Push Ups
15x Push-Press 2xDB AHAP#
10x Burpees
5x Pull Ups
200m Run
06-11
25:00 AMRAP
10x KB Russian Twists
10x Ring Rows or Inverted Row
10x 1/2 Turkish Get up (Turkish sit-ups) / Per-side
10x Hand Release Push-ups
10x KB Around the Head
10x KB Goblet Squats
06-12 13
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
05 31 – 06 06 21
05-31
10-9-8-7-6-5-6-7-8-9-10
Air Squats
Sit-ups
Lunges
*Hold a :100 plank after each ‘even’ number round.
06-01
‘JOHNNY BRAVO’
100 Push Press (95#/55#)
Perform 5x Deadlifts Every Time You Break*
*Resting in the front rack for more than 3 seconds qualifies as breaking 😈
06-02
‘HELEN-ISH’
6x Rounds
Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups
Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU
06-03
5x Rounds
8x Alt DB Snatches
24x Double Unders
Into…
5x Rounds
4x 2xDB Thrusters
12x Burpees
06-04
20:00 EMOM
MIN 1: 200m
Run MIN 2: 10x Burpees
06-05 06
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Going AWOL
Aaron and I go through what it means to go AWOL (Absent Without Official Leave) in the military, on your job, on your friends and in your personal life – and the costs associated with doing so.
This week joined by my ever awesome co-host Aaron “Grizz” Griswold.
05 24 – 30 21
05-24
10:00 AMRAP
25x Wallballs
25x Toes-to-Bar / Hanging Knee Raises / V-ups
200m Farmers Carry KB/DB #AHAP
Rest 2:00
10:00 AMRAP Repeat
Rest 1:00
05-25
4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Burpees
10x Single Arm KB/DB Thrusters Right
05-26
50-40-30-20-10
Air Squats
Sit-ups
Push-ups
*400m run between rounds
05-27
‘DEADBOLT’
21-15-9
2xDB Push Press #AHAP
Burpee
05-28
30:00 AMRAP
10x Goblet Squats
4x Turkish Get Ups
10x KB Lunges
4x Turkish Get Ups
10x KB Deadlifts
4x Turkish Get Ups
05-29/30
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Passion, Purpose and Principles
Reviewing a concept from Coach Mark Divine on figuring out what you stand for based on your “Passion, Purpose and Principles.”
This week joined by co-host: Aaron “Grizz” Griswold.
05 17 – 05 23 21
05-17
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest
Then…
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest
Then…
50′ Walking KB Overhead Hold Lunges
05-18
10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar
3:00 Rest
12:00 AMRAP
200m Run
10x Push-ups
3:00 Rest
8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar
05-19
**All reps with DBs / Change weight# as needed
5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs
05-20
4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right
05-21
‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups
05-22/23
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Michael Brazell on Coaching, Dealing with Grief and Death
We are joined by Coach Michael Brazell (Facebook & Instagram). CrossFit Coach, Yoga and Meditation Teacher, intuitive healer Grief Companion, and Death Doula as well as being a long time Martial Artist.
05 10 – 05 16 21
05-10
‘BONNIE & CLYDE’
30-24-18-12-6
Alt Arm DB Snatch 50#|35#
6-12-18-24-30
Box Step-ups 20″
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
05-11
800m Run
50x Thrusters 45#/35#
30x Pull-ups
05-12
‘BIRDS OF PREY’
From 0-8:00
3x Rounds
10x Burpee Over Bar
10x Push-Press
From 8:00-16:00
3x Rounds
10x Burpee Over Bar
10x Thrusters
From 16:00-24:00
3x Rounds
10x Burpee Over Bar
10x Front Squats
From 24:00-25:00
AMRAP Push-Press
Rx = 95″/65#
05-13
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can
Then…
2x Rounds
50x Jump Rope + 40x Air Squats
50x Jump Rope + 20x Push-Ups
50x Jump Rope + 50x Shoulder Taps while in top of plank position
50x Jump Rope + 12x Burpees
05-14
3x Rounds
15x DB Deadlifts
15x DB Hang Cleans
15x DB Push-press
30x Alt Lunges (No DB’s)
05-15/16
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Embrace The Suck
Talking through fear and embracing and transcending the suck.
This week joined by co-host Aaron “Grizz” Griswold.
05 03 – 05 09 21
05-03
30x Air Squats
30x Sit-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x V-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x Push-ups
30x Thrusters 45#/35#
05-04
4x Rounds
40x Double Unders (3:1 Singles)
10x Devil Press (2xDB)
Rest 3:00…
4x Rounds
10x Single Arm DB Thrusters
10x Burpee over DB
05-05
STRENGTH FIRST
3×15 Plate Ground to Overhead #AHAP
3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35#
3×10 2xDB Shoulder Press
3×10 2xDB Lateral Raises
3×10 1xDB French Curls
3×10 2xDB Shrugs (Go Heavy)
WOD
8x Rounds
5x Front Squat
10x Push-Press
2xDB = Medium Weight
*Use same # for both lifts
05-06
‘HEIDI’
23:00 AMRAP
23x Air Squats
23x Push-ups
23x KBS 25#/15#
23x Jumping Lunges
23x Sit-ups
23x Box Jumps 24″/20″
Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
The rep scheme signifies the number of years she served in the force.
05-07
5:00 AMRAP each set
(3:00 rest between sets)
Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups
Set 2: 5x push-ups, 7x goblet squats
Set 3: 5x ring-rows, :30 plank
05-08/09
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Debrief 17: Being a Great Leader
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
(more…)
04 26 – 05 02 21
04-26
25-20-15-10-5
Devil Press w/2xDB
*Between Each Round*
12x DB Deadlifts w/2xDB
12x Hang Clean & Jerk w/2xDB
RX = 50#/30#
FINISHER
800m Run
04-27
1 Mlle Run
50x Thrusters 45#/35#
25x Push-ups
04-28
5x Rounds
200m Run
10x Deadlift
5x Hang Power Clean
5x Push-Press
RX = 115#/95#
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
04-29
5x Rounds
5x DB Renegade Rows
5x Push-Ups
10x DB Single Arm Thrusters
5x Push-Ups
15x KB Goblet Squats
5x Push-Ups
20x KB Swings
5x Push-Ups
FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups
04-30
12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 20x Sit-ups
Min 3: 10x Burpees
2:00 Rest
12:00 EMOM
Min 1: 90x Jump Rope Singles
Min 2: 10x Push-ups
Min 3: 10x V-ups
FINISHER:
3:00 Plank
05-01/02
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Gaslighting and how to deal with it
What is this term “Gaslighting”? How it is utilized and ways we can deal with it as a warrior should. Then we respond to a listener who posted back on the article and subject who had a different POV on it.
This week joined by co-host: Aaron “Grizz” Griswold.
(more…)
04 19 – 04 25 21
04-19
‘PUBG’
EMOM for As Long As Possible
1 Double-DB Devil Press
1 Double-DB Clean & Jerk
1 Single-arm-DB Snatch
*Add 1 rep to each movement every minute(1-1-1 then 2-2-2 then 3-3-3 etc…)
**DB = #AHAP
FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups
04-20
‘THE HULK’
12:00 AMRAP
5x Front Squats 135#/95#
7x Box Jumps 30″/24″
10x KBS 75#/55#
FINISHER
800m Run/Jog/Walk
04-21
STRENGTH
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can
WORKOUT
10-9-8-7-6-5-4-3-2-1
Pull ups
Box-Jumps
Push-Press 95#/65#
Air Squats
Push-ups
04-22
“HELL’s LADDER”
25:00 CAP
100x Jump Rope
10x Burpees
100x Jump Rope
10x Burpees
15x Push-ups
100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups
100x Jump Rope
10x Burpees
15x Push-ups
50x Alt Lunges
50x Sit-ups
75x Air Squats
04-23
50x Alt DB Snatch #AHAP
30x Burpees
2:00 Rest…
30x Burpees
50x Alt DB Snatch #AHAP
04-24/25
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Moral Distress
The problems we face with moral distress and how to build and utilize resiliency to combat it.
(more…)
04 12 – 04 18 21
04-12
CAPTAIN AMERICA
5x Rounds
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
200m Run
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L1 3 rounds, L2 5 rounds
04-13
BLACK WIDOW
15:00 AMRAP
10x Shadow Box: Front Kick + Punches (left+right+hook+uppercut)
10x Push-ups
10x 180 Squat Jumps
10x Burpees (W/O Push-up)
10x Mountain Climbers
10x Leg Throughs (All fours to single leg through)
04-14
WINTER SOLDIER
15:00 AMRAP
20x Goblet Squats (55#/35#)
200m Single Arm KB Farmer Carry
*Change Arms @ ~100m
**KB = AHAFP (*Coach's Choice)3:00 Rest Then
15:00 AMRAP
200m Run
20x Alternating “hand on” Plate Push-ups
200m Plate Carry
20x Ground To Overhead with Plate
*Plate = 45#/35#
04-15
WANDA VISION
5:00 AMRAP each set (3:00 rest between sets)
Set 1 “VISION”: 5x Box Jumps, 7x Toes-to-Bar (High Knees)
Set 2 “SCARLET WITCH”: 5x Goblet Squats (55#/35#), 7x Push-ups
Set 3 “AGATHA”: 5x Pull-ups, 7x Wall Balls (20#/12#)
*FINISHER*
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
04-16
THANOS
25:00 AMRAP
6x “Thanos Complex”
Power Clean + Push Press + Front Squat 115#/75#
**If not RX then use lowest weight you can handle out of 3 movements
1x 200m Single Arm KB Carry (75#/55#)
*Change Arms @ ~100m
6x Bar Facing Burpees
04-17 & 04-18
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)
Debrief 16: Little things that tell you a lot about a person
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
Debrief 15: Goals vs Resolutions, Growth, Learning about people by what they say and do, taking action
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
03 29 – 04 04 21
03-29
For Time
10x Burpees
20x Push-ups
10x Burpees
30x V-ups
20x Push-ups
10x Burpees
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
50x Air Squats
40x Lunges
30x V-ups
20x Push-ups
10x Burpees
03-30
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Pres
10x Front Squat
10x Thruster
2xDB’s #AHAP
Then…
3x 1:00 Wall Sit
Rest :30 between sets
3x 1:00 Plank
Rest :30 between sets
3×12 v-ups
Rest as needed between
03-31
3x Rounds
400m Run
21-15-9
Burpees
Goblet Squats #AHAP
Sit-ups
Then…
400m KB/DB ‘Suitcase’ Farmer Carry AHAP#
2:00 Rest
400m KB/DB ‘Suitcase’ Carry AHAP#
04-01
16-14-12-10-8-6-4
Sit Ups
Single Arm DB Devil Press #AHAP
*30x Double Unders after each round. (3:1 Singles)
04-02
8:00 AMRAP
8x Push-ups
2-4-6-8-10-… -> Air Squats
Then…
4x Rounds
10x Bicep Curls
10x Hammer Curls
10x Shoulder Press
10x Front Squat
10x Thruster
2xDB’s #AHAP
04-03 & 04
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)
Debrief 14: Ways to deal with fear, Pride > Arrogance
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Heather Bauer
(more…)
03 22-28 21
03-22
15:00 AMRAP
10x Ground to OH w/Plate 35#/25#
10x Squats w/Plate 35#/25#
10x OH Press w/Plate 35#/25#
10x Burpee
Run 200m
**Try to do the first 3 “plate” movements unbroken and “back2back2back”
5:00 Rest “Minimum”
3 Sets Each of 1:00 / 1:00 Rest
Max Sit-ups
Max Push-ups
1:00 Plank
03-23
4x Rounds (30:00 CAP)
200m Run
25x RKBS #AHAP
20x Goblet Squats #AHAP
15x KB Lunges
10x Push-ups
5x Pull-ups
03-24
15:00 AMRAP
15x Burpees (alt = 10 push-ups + :30 plank)
15x Push Press
20x Russian Twist w/plate 25#/10#
*Choose a weight for the Push Press that will challenge you!
*A little heavier than normal so you might want to break the push press but won’t because you are a badass ?
~ Rest 3:00 min ~
4x Rounds
10 x 1 arm dumbbell high pull with 2 sec negative (right arm)
10x 1 arm dumbbell high pull with 2 sec negative (left arm)
:30 sec hold dumbbell overhead alt sides
1:00 Rest
*Choose a weight for the DB that will challenge you!
03-25
4x Rounds
6x Push-ups + DB/KB Deadlift
6x Lunges or 12x Air Squats
*Choose weight for the DB/KB that will challenge you!
~ Rest 5:00 min ~
4x rounds
200m Run
20x Ground to Overhead w/Plate
20x Lunges or Air Squats
03-26
The CrossFit Open Workout will be programmed for today
https://games.crossfit.com/open
03-27 & 28
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)
Debrief 13: Taking Breaks, Strong People Break
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
(more…)
03 15-21 21
03-15
Alternating one-arm devil’s power snatch into push jerk
30x Per Side
03-16
20:00 AMRAP
5x Burpee Broad Jumps
10x Barbell Push-press 45/35
15x Push-Ups
20x Air Squats
25m Bear Crawl
200m Run
03-17
‘Helen’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups (use band, or ring rows/inverted row)
03-18
5:00 AMRAP each set (3:00 rest between sets)
Set 1: 5x box jumps (24″/20″), 7x toes to bars
Set 2: 5x push-ups, 7x goblet squats (55#/35#)
Set 3: 5x pull-ups, 7x burpees
*Scale movements as needed: box jumps to step ups, pull-ups to ring rows.
03-19
The CrossFit Open Workout will be programmed for today
https://games.crossfit.com/open
03-20 & 21
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Rest Day (opposite day to the AR day)
Debrief 12: Elon Musk, Iron Sheik, Unfair vs. Unjust & Effective vs. Ineffective Leadership
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
This week joined by co-host Aaron “Grizz” Griswold.
(more…)
03 08-14 21
03-08
Atalanta
4x Rounds (~30:00 to complete)
400m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest
*Greek huntress and an exceptional athlete. She was also a favorite of the goddess Artemis because of her survival instinct, impressive skills, courage and noble character. Atalanta was known for her equality to men when it came to hunting or athletic accomplishments.
03-09
8 Sets of Each Tabata (:20 work :10 rest)
Tabata 1: Ground to Overhead w/Plate
2:00 Rest
Tabata 2: Alt Legs V-up
2:00 Rest
Tabata 3: OH Plate Lunges
2:00 Rest
Tabata 4: Box Step-ups 20″
2:00 Rest
Tabata 5: Jump Rope Singles
03-10
STRENGTH
Thrusters 3-5-7-5-3
12:00 EMOM
2x DB’s #AHAP
4x Front Squat
6x Bent Over Rows
4x Push-ups
03-11
For Time
1 Mile Run
30x Clean & Jerks
15x Box Jumps OR 20x Box Step-ups
[30:00 Cap]
03-12
The CrossFit Open Workout will be programmed for today
https://games.crossfit.com/open
03-13 & 17
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim