20 Nov 2014


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1. Push Press
5 reps @ 75%
1.1.1 strict muscle-ups, rest 1:00
3 reps @ 85%
1.1.1 strict muscle-ups, rest 1:00
1+ reps @ 95%
1.1.1 strict muscle-ups

2. 6RFT
6 Push Press @75%
200m Run

Hopefully you have been practicing the breathing technique I outlined a few weeks ago. In the beginning it may seem odd or ineffective but if you stick with it daily, you will begin to notice some differences. One of the differences is the ability to tap into your Alpha Mind.

What is the Alpha Mind?

Alpha brain waves occur between 7 and 14 cycles per second – which is between sleeping and wakefulness. While functioning at this level, apart from the usual left brain activity, our right brain also gets activated. This makes a person’s thinking very powerful, very intuitive and very creative . This level connects us with our subconscious and helps us to access the amazing powers lying dormant there.


Imagine the kind of creativity you can tap into when your entire brain is available. This allows you to achieve things that you never dreamed possible, tapping into dormant brain powers that lie within each of us but few ever recognize. Practice of breathing and meditation for 15 minutes everyday improves memory and sharpens the mind.

How To Reach Your Alpha Mind

To tap into the hidden powers of your mind, you must learn the basics of meditation. To reach a state of alpha consciousness, you must first achieve a level of deep relaxation, completely removed from your worries and stressors. Your mind will wander to this and that. Training your mind to release these things requires tremendous willpower and regular practice. 

Sit with your eyes closed and make sure you have at least 15 uninterrupted minutes to practice your breathing. First exhale your breath through your nose so that your lungs are completely deflated to a count of 5. Then hold that for a count of 5. Next inhale through your nose for a count of 5 and then hold for another count of 5. Repeat this cycle until the 15 minutes is up.

If you notice your mind becoming distracted just refocus on your breathing. This act alone will bring you back to the task.

This doesn’t happen overnight. That’s why it’s so important to set aside a solid 15 minutes each day to focus on your breathing and meditations. This time will be used to focus your energies, clear your mind of the day’s thoughts and inch closer to a state of alpha consciousness.

Why Should YOU Try This?

Here is what I have noticed while I have been practicing my breathing and meditation daily for the last 4 weeks. I have noticed considerable improvement in my daily focus and productivity. I have been studying a lot for the business and I am beginning to formulate plans for its future to make it even better for you as our community and for the staff.

I have been sleeping more soundly and feeling more rested each day. On most days I am getting between 7.5-9 hours of high quality of sleep where previously I was only sleeping 5-6 hours per night. Dan G remarked the other morning that I appear to be the least stressed of any time that the gym was in the process of relocating. My training has improved and I have achieved positive changes in body composition. 

My relationships have improved because I am more patient with them. This makes me a better husband, father, boss, son, brother, and Coach. Generally, I am more fun to be around! HA!

So, what are you waiting for? Don’t allow your preconceived notions to allow you to miss out on something very powerful.

3, 2, 1…GO!



19 Nov 2014


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1. 5 Sets to work up to something heavy of …
1a. 3 Power Snatch, 1:30 Rest
1b. 3 Thrusters @same weight, 1:30 Rest

3 Power Snatch @80% of above weight
3 Push Ups

2min Rest

3 Thrusters
3 Pull Ups

2min Rest

3 Power Snatch
3 Burpees Over The Bar

2min Rest

3 Thrusters
3 Pull Ups

18 Nov 2014

111914 PR Wednesday

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1. 12min to find 1RM Shoulder Press

2. “Cindy”
5 Pull-ups
10 Push-ups
15 Squats


5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

17 Nov 2014


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1. 6RFT
8 Overhead Squats (95/65)
4 OH Walking Lunges (95/65)
200m Run

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar do 20 Double Unders

16 Nov 2014


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1. Power Clean
Work up to a 1 RM

2. EMOM8
2 Power Cleans @80% (Touch and Go)
4 Barbell Roll Outs from Knees

*If you miss a round, complete 5 Burpees and rest until next round

15 Nov 2014


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Partner “Regatta Gone Mad”
(1 Person works at a time)
(Split up work as you see fit)
Complete For Time …
75 Deadlifts (95/65 lbs)
2k Row
50 Power Cleans (95/65 lbs)
2k Row
75 Push Ups

14 Nov 2014


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1. Thruster
15min to find Heavy 3

2. AMRAP15
50m Crab Walk
10 K2E
5 KB Snatch Each Arm (1.5/1)
5 Pistols Each Leg (Alternating)

*Rx+ (Pistol w/ KB)
*Scaling (Single Arm KB Swing, Reverse Lunge w/ KB)

13 Nov 2014


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1. 4RFT
400m Run
30 Wall Balls (20/15)
20 Double Unders
10 Deadlifts (275/185)

2. Max Handstand Hold (Free Handstand or Feet Off Wall)
3 Attempts

It is easy to get caught up in the needs and wants of others. Your boss, family, clients, friends its easy to feel like you are being pulled in a thousand directions at one time. Its surprising that by the end of each day we are not all wanting to be hermits with no social engagement whatsoever. Pure isolation.

How do you manage this? When everything seems to be coming down to you and beginning to overwhelm you, what do you do? Some just stuff it deep down inside themselves until eventually one day it explodes! Not the best option, trust me. Others break down and sob. Not my idea of a good time either.

A practice that I have been working with and have challenged my staff to begin trying is called “Sacred Silence”. This is another drill lesson that Coach Divine uses in the Unbeatable Mind Academy. The beauty of this drill is in its simplicity and it doesn’t require a long commitment. It doesn’t have to be perfect, you just need to practice it. Below I have written out the basic premise of Sacred Silence. Give it a go and post to comments your thoughts.

Sacred Silence

The task is to find a comfortable chair where you will be uninterrupted for 3 minutes. Not a terribly long time at all. Be sure to sit upright. Now close your eyes and concentrate on your breathing. Employ the box breathing technique: breathe in for 3-5 counts, hold for 3-5 counts, exhale for 3-5 counts, remain deflated for 3-5 counts. As you are breathing begin paying attention to your mind in action: what you hear, smell, and feel. If you a car driving by just repeat to yourself in your head “hearing, hearing”. If you feel something, “feeling, feeling.” If your mind strays, that’s ok. Note it and come back to your senses. This will allow you to help settle down, relax and unwind after a stressful meeting, day, etc.

tranquil water




Day in and day out it is very easy to get caught up in the activities necessary to just get through the day. Sometimes it seems we are operating on automation. Have you ever finished your day and sat for a moment and ask what did I really accomplish?

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