Workouts for the week

Day 1

10 minute run

40 air squats

20 lunges each leg

10 burpees

Day 2

5 minutes of jumping rope

50 pushups

5 minutes of jumping rope

50 pushups

Day 3

10 minutes of stepping up on a box or chair

Day 4


Day 5

3 rounds of:

20 air squats

10 pushups

Day 6

40 burpee to box or chair step ups

Day 7

10 minute run

5 minutes of jumping rope

My advice on fruit

I love fruit, and I especially love fruit in a smoothie, but its not always the right time to indulge in natures candy.  So here are some simple guide lines on when to eat fruit.


Its good to have a few pieces for breakfast because you’ve been fasting all night and there is some room in your muscles to store the energy from the fruit.  Its always a good idea to eat fruit after a workout if its available.  At that moment your body needs nutrients and the sugars to repair itself and start the adaptation process of strength.

The times when I actually avoid fruit are when I’ve been really lazy and not had much activity.  Some small pieces wouldn’t hurt but I wouldn’t even eat a whole banana or just scarf down half a watermelon.  I also avoid fruit right before bed because I actually treat fruit as a quick energy type food.  I eat it to gain quick energy or when I’ve just expended a lot of energy.  Otherwise that fruit could add up to too much sugar in your blood stream, and thats not a good thing.

So there are my simple guide lines that have worked for me.  Hopefully they can work for you too.

Where to start for beginners


The idea of starting a fitness routine can be a little overwhelming for the beginner. Where do I start? What program do I do? What about supplements? Do I really need them? You might even be a little timid to try something new for fear of getting hurt. Well that’s ok because it’s a legitimate feeling and those are legitimate questions.

Here I’ll answer some common questions.

Where do I start? You want to start by getting your movements assessed. It’s important to figure out where your limitations are so you can start targeting those areas and avoid injury. Having limited mobility is a very normal thing believe it or not. The good news is, it is correctable. I would suggest setting up an appointment with a physical therapist and explain to them what you’re trying to do. I would also highly suggest you pick a physical therapist that works with crossfit athletes.

What program do I do? People are overly picky about programs. The best program is the one you believe in because it’s most likely the one you’ll actually put the effort into and remain consitent with. After all consistency is the most important factor in success. So check out our programming here and on other websites and find one you think you’ll enjoy. If you pick one and realize you don’t like it then go ahead and pick a different one.

Should I take supplements? Yes. You should take a whey protein shake after your workouts. It will help you see results and results are the ultimate motivator. Women tend to be less likely to drink a shake after a workout because there is this fear of bulking or becoming huge. I promise ladies, you will not get huge. You will however get tight, and I think you will enjoy that very much.

I’m afraid of getting hurt. If you’re afraid of getting hurt find some professional help. Sign up for a crossfit gym and take some classes. I didn’t start olympic weightlifting until I was 29 because I wanted to learn from someone who actually knew what they were talking about.

I’ve always ran to get in shape, why can’t I just do that? I would respond with another question. Why did you stop then? Because running is boring after long enough! Plus it’s not that great for you. Running here and there is fantastic don’t get me wrong but over the long-term it is a lot of wear and tear on your joints and body. You would do your mind and body some good by adding some strength in there too. Some of the most immobile people are the hard-core runners, and then when you add in some dynamic movement you have a recipe for injury. The goal should be freedom of movement without pain.

Fitness as a sport?

Fitness as a sport is on the rise around the world, and there seems to be some debate about its legitimacy. I’ve heard people make remarks about how all the athletes are just washouts from other sports. That they couldn’t hack it at anything else so they just workout now. Well that kind of sounds like everything else when you look at it closer. How many kids grow up playing every sport known to man? Eventually they find out that they’re not very good at certain things but really good at one thing. So does that take away from how good they are at that one sport? Like Michael Jordan for example. He was great at basketball but not very good at baseball.  Would you now say that Jordan was a “washout”?

Truth is the sport of fitness actually has some very technical skill sets in it now. There is good reason that weightlifting is an olympic sport. That’s because it takes a very long time to learn and apply the proper technique to throw up 200 plus pounds over your head. One of the reasons I actually love the sport of fitness is because its measurable across time. Its one of the rare sports where there is no debate over an athlete from one generation to the next. Times and numbers are locked in forever and they are always comparable.  That also gives everyone the chance to really compare themselves to the professional athlete.  You can find a benchmark workout, look at the top times, and try your best to beat them.  Now you have a real understanding of just how good these guys and girls are.

Recovery matters

When people first start an exercise program the most overlooked aspect tends to be recovery.  This plays a huge factor in your results, which ultimately helps keep you motivated and on track.

To explain just how important recovery is I’ll tell you a story.  On my second deployment I had a workout partner.  We set up a team competition with two other guys that was to take place at the end of the deployment.  It consisted of a 1.5 mile run, 2k row on the concept2 rower, max strict pull ups, dead lift, bench press, and back squat.  Me and my partner literally did 95% of our training together.  The only real difference was my devotion to the recovery process and his lack of devotion to recovery.  Don’t get me wrong about his work ethic,  he always crushed his workouts to the best of his ability, but over time the difference between the two of us became clear.  By the end of it the competition was based on points.  The more points the better and the best combined total for each pair wins.  I ended up scoring 18 and my partner scored 3.

Now I’ll go into three major factors in recovery.




I recommend taking a protein shake 30-60 minutes before working out or eating a meal 90 minutes before a workout.  You want to have an adequate energy supply to get the right amount of intensity.  An absolute must is getting something in your system after you exercise.  Your body is starting the adaptation process and without getting the proper nutrients your workout was completely worthless.  When it comes to a post workout shake you get what you pay for.  The more expensive recovery shakes tend to digest much faster helping you recover faster.

The next important phase of recovery is sleep.


The following information is from

“Deep sleep coincides with the release of growth hormone in children and young adults. Many of the body’s cells also show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be “beauty sleep.” Activity in parts of the brain that control emotions, decision-making processes, and social interactions is drastically reduced during deep sleep, suggesting that this type of sleep may help people maintain optimal emotional and social functioning while they are awake. A study in rats also showed that certain nerve-signaling patterns which the rats generated during the day were repeated during deep sleep. This pattern repetition may help encode memories and improve learning.”

I think they explained it better than I ever could.  To add to that, since I’ve put more emphasis on sleeping better I’ve made massive improvements on all my max lifts and metabolic conditioning workouts. I’ve felt generally better all around and had a more consistent good mood.

Lastly, I’ll cover massage therapy or some people call it trigger point.



There is a lot of technical jargon out there about myofacial release and foam rolling/trigger pointing.  Here I’ll keep it super simple.  By rolling out and massaging your muscles you can reduce soreness, increase blood flow, and speed up recovery.  It also helps to prevent injury.  This is the perfect thing to do on the living room floor while you watch TV.  It may be painful, and if it is that means your muscles are unhealthy so the more you treat yourself the less painful it becomes.  Eventually, you’ll actually look forward to it.

So there you have three major components to recovery.  I hope you make a solid effort to each one of them because the benefits are tremendous.

Sometimes you just don’t feel like exercising, and how to overcome it.


Sometimes I find myself getting ready to go to sleep and think about how I want to have a great workout in the morning or the next day and then I wake up and I’m just not in the mood anymore. Thats when I tell myself its ok because I don’t have to have the best workout of my life. I’ll just go in there and warm up and see what I feel like doing. There have been tons of days where I have one workout planned and then end up scrapping the whole thing because in the end, I just didn’t want to do it. Here are a few things to think/do for your lazy days to hopefully get you going.

1. Anything is better than nothing.

2. Variety will save you from boredom.

3. A little caffiene can help you get moving.

4. Realize that working out is your time to get away from it all.

5. Think about the after feeling. People rarely walk out of the gym and regret having gone there.

6. If its peak hours and the gym is packed try finding an open space and do a simple 10 minute AMRAP (as many reps as possible) of squats, pushups, or burpees in any combination.

7. Listen to some great music.

Protein pancakes





Just to change it up a bit I put two scoops of Progenex more muscle in our pancake mix. What kid is gonna turn down chocolate pancakes?