SW Active – July. 14

Tuesday – Bsq Ecc + Gym Int + MWG Chipper
A. Back Squat @ 42×1, work to a challenging set of 3
B. 3 sets:
3-5 Inverted Burpees/Deck Squats Double/Pistol –https://www.youtube.com/watch?v=TOXVM_ItSEsToes to Bar Practice (coaches choice for drills)
1-2 min rest
C. Prep
D. For Time:
25 cal Rowing/Ski/Bike Erg
25 KBS @ 16kg
25 Box Jumps on to 20/24”
25 cal Rowing/Ski/Bike Erg
25 Burpees
25 Box Jumps on to 20/24”
25 cal Rowing/Ski/Bike Erg
25 Wall Balls @ 15/20lbs to 9/10ft
25 Box Jumps on to 20/24”
*20 min cap

You’ve been lied to: Being healthy and fit is NOT easy


Cara - testimonial

How many times have you heard something like:


30 minute of moderate exercise a day is all you need to stay healthy!


Health departments recommends adults between the ages of 18 and 64 get 2.5 hours of exercise each week, which essentially amounts to about 20 minutes a day, of moderate-intensity aerobic physical activity. They also recommend some strength-based activities twice week.

While many people dont even reach those basic guidelines, others have been fooled to believe thats all they need to do to become lean and healthy. That 30 minutes of exercise a day earns them an ice cream reward, a night on the couch, and that they can live a sedentary lifestyle the rest of the time.

The result of people adopting this attitude: People are getting fatter and fatter, and less and less healthy. 

The problem comes down to this: Most people want being fit and healthy to be easy, so government and companies have marketed health and fitness in a way that presents it as do-able and not time-consuming:

  • 20 minutes a day and youre good to go.


  • 10,000 steps a day and youll live to 100.


  • Exercising on an empty stomach and you’ll burn more calories.


  • Drink more water to speed up your metabolism.


Its time for a hard truth:

Staying healthy and fit for life is NOT easy! Its very hard and quite time-consuming. It requires work. Constant, relentless work that never ends (i.e. if you stop working on it, youll lose it). It requires prioritizing things like meal prep. It requires discipline. And it certainly, certainly requires devoting more than 30 minutes a day to your health and fitness.

This is especially true if youre overweight.


If youre overweight and want to lose weight, get fit and stay fit for life, its going to require acceptance: Acceptance that the road ahead of you is hard.

Going to the gym three days a week for an hour is a good start. And its one place where we will help you. But it’s also going to require you fixing your diet (again, a place we will help you).

And it doesnt end there. The gym doesnt give you the license to be sedentary during all the other hours in your days and weeks. You’re also going to have to do lower intensity exercise multiple days a weekbe it walking, hiking, swimming, biking, or playing sports. And it will never end. Youll probably need to do this week after week, month after month, year after year, forever.

Before you run away and hide and give up on ever losing weight and being fit, theres some good news. Ready for it?

The good news isif you have always dislikes exercise and broccoli, I dont expect you to necessarily believe me when I say thisbut eventually it will become like brushing your teeth: Just something you do everyday without thinking about or dreading it. 

And as if the case for many of our clients, you might even eventually learn to enjoy it!

Now before you laugh at that thought, close your eyes and go back to childhood: There was a time when you liked running around, playing tag, going across monkey bars, feeling your body move effortlessly through space, right?

You can get that childhood feeling back again if you give it a chance a make the choice to stop trying the easy short cutsthe 20 minutes of exercise a day or the drinking 4 L of water so youre too full to eat. 

Instead, take a chance and commit to doing it the hard way. It just might pay off.


Why People Stick To A Routine and Why Some Fail?


*This blog post was written by one of my fellow peers – Emily Beers, she is apart of my madlabs/business group. It has a great story and message and I figured it was worth sharing. 

This question has long intrigued me. 

As a coach, as much as I like to think I can predict who will end up sticking around and committing to fitness, the truth is I cant. Sometimes the least likely people get hooked, and people I expect to last years fall off the wagon.

In the last six months, I have come across a number of health transformation stories that have helped me develop a theory as to why some people commit to fitness for life while others fail. 

I met a man who used to weigh 340 lb. He drank a dozen sodas a day and a pint of ice cream every night. And it wasnt uncommon for him to eat an entire brick of processed American cheese in one sitting. Then one day in 2015, he decided to make a change. Today, hes 205 lb. and hasnt had a single soda or a bite of American cheese since that day two years ago when he took his health into his hands.

And I met a woman who, at the age of 69, weighed 220 lb. and could barely get off the floor. She, too, made the decision to get healthy and hasnt looked back. A year-and-a-half-later, shes down 50 lb., has been taken off a host of medications she was on, and can get up and down off the floor with ease.

When you hear people tell their stories of massive, long-lasting change, its impossible not to become inspired.

Unfortunately though, those stories arent the norm. Theyre kind of the exception. Truth is, most people have good intentions to take real action in their lives and change but dont ever do it. They think about wanting to change, they verbalize the need for change, and maybe they try the gym for a couple weeks or months, but it ultimately feels too hard or too overwhelming, so they fall back into their own patterns and continue to live their mediocre lives.

The question becomes: What was it that both the American-cheese addicted man and the 69-year-old woman did to be able to create lasting change in their lives?

They both told me, independent of one another, that for them to decide to commit to health and fitness, they needed to throw away the tapes in their head that told them change wasnt possible. The tapes that told them they couldnt do it. The tapes that told them they would fail.

Once they were able to beat the voice in their head, they were able to develop a sense of certainty, and more importantly, come to terms with the fact that their pasts were not their futures.

I have come to believe this is the difference between people who commit to fitness for life and people who dont: Empowering versus self-limiting beliefs.

What exactly is a belief?

A belief is essentially something you feel certain about. Often, there are no solid facts or rationality behind the belief. 

Most people dont realize its up to us what we believe. Instead, we blindly believe our beliefs as truths and we let them limit us.

Usually, our beliefs come down to our past experiences. We assume that just because the last job interview didnt go well, neither will this one. Or that we failed in our New Years resolution attempt to go to the gym three days a week in 2010, that we will fail today. This is not the case.

The former soda guzzler and the 220-lb. woman are real people. In fact, you can read about his very real story here (https://journal.crossfit.com/article/mcmanus-beers-2). Theyre not superhuman, made with more willpower than you. They just chose to say screw you to their unfounded beliefs and choose a new, better, path for themselves.


SW Active – July. 13

Wk 3/4 – July. 13
Monday – Sn EMOM + SnB + Jerk Tech + Upper Int
A. Squat Snatch, 1 rep per min x 10 minutes – 5 min @. Moderate, 5 min @ challenging – heavier than previous weeks to start
B. Snatch Balance, 3-2-1-3-2-1, 2 min – heavier on the second wave, use first wave as a good warm-up
C. Split Jerk, 2 reps per min x 9 minutes – 3 min @ light, 3 min @ moderate, 3 min @ heavier (but still technique work)
D1. Close Grip Bench, 3 tough reps x 3 sets, 10 sec
D2. Strict HSPU/HS hold/Double OH DB Hold x 3 sets, 20 sec
D3. Rope Climbs, 2 reps x 3 sets, 2 min – scale with 1 foot banded strict pullups, ring rows, inverted rows

Southwest Active – July. 11

A. Double Overhand No Hook Grip Deadlift @ 11×1, work to a tough set of 4
B. 3 rounds @ 75%
25/20 cal Rowing/Bike Erg
200ft Double OH KB Carry @ tough/hand
C. 3 Rounds @ 75%
25/20 cal Ski Erg/AirBike
200ft Heavy Farmer Carry – handles/DBs/KBs
D. For Time
Accumulate 5 min FLR on Rings – every break 200ft Shuttle Running
*10 min time cap

SW Active – June. 10

Friday – Upper/Gym Int + E5MOM x 6
A. 3 sets:
30-50 DU’s (30-45 sec Practice)
1 Wall Walk + 5 Lateral Wall Walks/side or HS Walking Practice (practice getting into balance/HS position first – good drill is to spot someone kick up to that position)
AMRAP unbroken Strict Supinated Pullup (banded) – aim for 3-6 tough reps
– 2 min rest –
B. Every 5 min @ 85-90% x 6 sets
Set 1 – 10 Burpees + 200m Running + 10 Wall Balls @ 15lbs to 9ft + 10 cal Rowing
Set 2 – 10 cal Rowing + 10 Russian KBS @ 16/24kg + 200m Running + 10 DB Power Snatch @ 35/50lbs

SW Active – June. 9

Thursday – Cj EMOM + OHS + MsN/Jump + Upper Int
A. Squat Clean & Split Jerk, 1 rep every 90 sec x 8 sets – 2 sets @ 60-65%, 2 sets @ 70-75%, 2 sets @ 75-80%, 1 set @ 80-85%, 1 set @ 85-90%+
B. Overhead Squat @ 22×1, work to a challenging set of 4 – with the pause
C. EMOM x 10 minutes
1st – 1 Below Knee Hang Muscle Snatch + 1 Above Knee Hang Muscle Snatch + 1 BTN Snatch Grip Push Press – tough
2nd – 3 Step-In Box Jump on to High Box
D. 3 sets:
1 min FLR on Rings
10-12 L arm DB Row – tough
1 min rest
1 min FLR on Rings
10-12 R arm DB Row – tough
1 min rest

SW Active – July. 8

Wednesday – LSD/Vol Low %
A. Prep/Warm-up (calfs/shoulders/warm-up)
B. @ 75%/Moderate/Sustainable Entire Time
2km Running (big loop)
3 rounds of:
500m Rowing/Ski Erg/.8 mile AirBike
4 “Heavier” Half Turkish Get Ups – https://www.youtube.com/watch?v=rVs5MANZEKU1 min “Unbroken” Front Bridge [45 sec/30 sec if needed)
3 rounds of:
500m Rowing/Ski Erg/.8 mile AirBike
10 Reverse Lunges
1 min “Unbroken” Front Bridge [45 sec/30 sec if needed)
2km Running (big loop)
*50 min Cap – clients are encouraged to finish this if the last 2k is near and ends up being 50 min

SW Active July 7

Tuesday – Bsq Ecc + Gym Int + MWG Chipper
A. Back Squat @ 42×1, work to a challenging set of 4 – build off of last week
B. 3 sets:
2-4 Candle Stick to Pistol Squat/Deck Squat – https://www.youtube.com/watch?v=

3-6 Strict Toes to Bar/Toes to Rings (ideas for scaling – Strict Leg Raises – straight or Bent knee – control ECCENTRIC – another option – Single Leg V-Ups from Floor – https://www.youtube.com/watch?v=0hk3wAMkr5c– 1-2 min rest
C. For Time:
50 cal Ski Erg
40 Push-Ups
30 Overhead Squats @ 55/75lbs
20 Pullups
10 DB Power Snatch @ 50/75lbs
*20 min Cap

SW Active July 6

Wk 2/4 – July. 6
Monday – Sn EMOM + SnB + Jerk Tech + Upper Int
A. Squat Snatch, 1 rep per min x 10 minutes – 3 min @ ez, 4 min @ mod, 3 min @ tough – if feeling good – go for it on last min
B. Snatch Balance, 2-3 reps @ 90% of heaviest last week x 5 sets, rest as needed – if you weren’t here, good quality doubles/triples across x 5 sets
C. Tall Jerks, 5 reps @ light x 3 sets, 1 min – foot work emphasis – (drill them on back knee bent/solid stance) – have them start this on their toes
D. Jerk Balance, 5 reps @ slightly higher than C x 3 sets, 1 min – drive/foot work here – ensure the bar isn’t going FORWARD but the front foot is – back knee should be bent – https://www.youtube.com/watch?v=2uSBT7csXgU – go around coach people on tech
E. 3 sets:
3-10 HSPU/Strict HSPU/Strict HSPU Negative/HS hold/DB Push Press
1-3 Bar Muscle Up/2-10 Pullups/Hollow Arch Swings
– 2 min rest