GUYS! IT’S FRIDAY!!! AND ILLINOIS HAS FINALLY REACHED A TEMPERATURE OF 60 DEGREES!!!!!!!! But, it wouldn’t be Illinois if you didn’t experience all the seasons in a matter of 3 days…. we’re expecting an arctic blast and even some SNOW on Monday… WHAT!! I’ve given up praying for the cold to be over… it’ll be over when it wants to. I feel like every post starts with me talking about the weather…. did you know that the weather is the most commonly used conversation starter? Hmmm…. 😉

So today was pretty awesome. I slept almost a full 8 hours… for the first time in probably my entire life. AND, I had probably 400 grams of sugar and carbs last night in the form of cereal and gelato. So, needless to say, I was ready to lift today! My joints and some lingering injuries are still bothering me, but I felt pretty good otherwise.

Clean + Hang Clean: 75% of 1RM On The Minute for 8 Minutes (8 sets)

Front Squat: 3 reps x 6 sets Every 90 Seconds for 9 Minutues (6 sets)

Bulgarian Split Squat: 3 sets x 8 reps (4 reps each leg) GO HEAVY



Strict Overhead Press: 6 sets x 3 reps at 80% On The Minute for 6 Minutes

Weighted Pullup: 7 sets x 3 reps + 25-40 pounds added






I’d say it was a pretty productive day. People often look at my workouts and say, “Holy shit! How long does that take you?!”, implying that it must take hours. First of all, I take very short rest periods… in between everything. Probably shorter than I should. I just hate sitting around and waiting, and I need to be constantly moving.. so I breeze through things and don’t like to dilly-dally around. On days like today, I only got a chance in the gym to work the clean for about half an hour… which is 30+ minutes short of how much I usually work an olympic lift. So, a day like today took about an hour and 45 minutes. Because of recent injuries, I haven’t been doing two-a-days. On days that I do train twice, my total amount of work is around 2.5-3 hours. But that’s only 2 or 3 days a week… I’m a firm believer in “less is more”, just because of personal experience. As I’ve stated a million times, I’m just not one of those people that could do 5 workouts in a day, 6 days a week, and not feel any sense of burnout or plain exhaustion. Even if I could feel good, I wouldn’t train that much. There’s this thing called life that I would like to enjoy. 😉

Then I came home and made these delicious little 2 ingredient pancakes (2 EFFING INGREDIENTS!!!!!), broccoli, and meatballs. My appetite has been a little strange these days, so I’m surprised I was able to eat all of this.


Peanut butter pancakes: 3 tablespoons peanut butter, 1 egg. BOOM. Top with honey and you’re done.

Psych Wod:

Take time out of your day to do things that don’t involve lifting. That includes watching videos, listening to audios, reading articles, looking at pictures, social media-ing….. Just let it go for a little bit.  We all need a break from our fitness lives. It’s very easy to get caught up in what others are doing, questioning your program, beginning to rethink your efforts that day, percentages, numbers, scores, times, etc…. GIVE YOURSELF A DAMN BREAK! There is a life that goes on outside the gym, and as far as I know, the world doesn’t stop spinning if you aren’t thinking about weightlifting, Crossfit, or whatever it may be. Meditate. Think about nothing. Listen to music. Dance in your underwear. Eat delicious food. Laugh with your friends. Listen to Lisa Lampanelli and laugh your ass off. The point is, DO THINGS THAT YOU LIKE TO DO AND BE PRESENT IN THE MOMENT. BE POSITIVE AND SMILE. And, most importantly…. don’t think about what you can’t be… don’t think about wanting to be someone else…. Give YOUR best effort into everything YOU do. Fuck the rest. 😀



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