A little practice yesterday. ————— 15years of Collegiate athletics, as an athlete then as a coach certainly gave me a disciplined approach to life. • For many many years, if a mistake was made due to lack of mental focus the drill / exercise / set was repeated - “that rep did not count; get your shit together” type of attitude. There are benefits and drawbacks to this mindset. The major benefit: it is one way to teach a group that each individual’s actions impact everyone. The major drawback: it can bring a feeling of shame. Pretty major drawback, but one I did not realize until the last couple of years. If you watch all the videos you will see a poor showing of a 20Kg press on my left side, a while back I would have scolded myself harshly and gone back to repeat it, telling myself “that shit is below what you are capable of, so it again.” Instead, I took a few minutes to collect myself, and think about what went well and what went wrong. I gave myself the opportunity to learn and came back better. ————— Practice now feels a bit different than training did a few years ago. I intentionally have changed my language from “training” to “practice” to also signify the shift in mindset I choose to bring to the table. This is about individual self-talk NOT a universal criticism. Practice now has become an opportunity to work on and focus on a specific skill. Heavier weights will come as a result of improved skill, greater endurance will come as skill and tolerance to stress improve. • My self-talk has changed significantly that when I make a mistake I am thankful for the opportunity to learn vs. scolding and shaming myself for not being better. There is no doubt in my mind this has made me a better; parent, spouse, friend, Coach. • Incredibly grateful for those walking next to me, coaching me and helping me grow everyday. ————— Today included: SA DL - 28Kg + 8Kg SA Backswing - 28Kg SA Swing - 28Kg Pressing - 16Kg, 20Kg, 22Kg ————— Be kind to yourself and others. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

Ever feel like you are too damn young to feel too damn old?? ————— For years my focus has been on falling in love with the boredom of training, intentionally avoiding variety for the sake of variety. This allows me to focus in on the details more. Refining my set-up, and focusing on how that impacts my mindset for every set and technique for every set. I notice that when my mind is somewhere else, that is when I walk away from a session feeling like an old lady. ————— My practice today consisted of: ⠀ SA Deadlift 28Kg +8Kg SA Backswing 28Kg SA Swings 28Kg Pressing - 16Kg & 20Kg ————— Move well Move often Be good to one another

“Habits do not restrict freedom. They create it.” - James Clear, Atomic Habits ————— What is the freedom you crave and how are you chasing it? ————— Me? I have some performance goals I am chasing, but more than anything I want to run and jump and play with my kids and not feel limited. I want to wrestle with my boys, I want to be able to carry both of them after a long day of skiing, I want to take them on epic hikes. I want to give them a life of confidence, and health and that starts with me. ————— First move well. Then move often. Be good to yourself and those around you, we are all in this together. Spread love and kindness. ⠀ ⠀ ⠀ ⠀ ⠀ ⠀

#BlackOutTuesday

I spent the morning practicing being where my feet are. • I have learned to let failures teach me and not frustrate me out of a good training day. • I have learned that my training time is incredibly valuable - focusing on a specific point on every rep - that if I let my mind slip I have especially thrown that rep away. It’s not about work for the sake of work, it’s about the intention to get better at a specific component of that movement. The strength will come, the work capacity and endurance will come. ————— Move well Move often Be good to yourself and others - we are all in this together.

My baby boy was my work partner today - he had some lofty suggestions for clients upcoming programs - and while I think many of you are up to his suggestions I was able to talk him off the ledge. ⠀ By the end of the day he was beginning to understand the concept of “minimal effective dose required to make a positive change” ————— Move well Move often Don’t go hard just for the hell of it with no plan and end goal Be kind to yourself and others - we are in this together

Damn right.

Working on being where my feet are. ————— Today I worked through: •1-arm deadlifts - 28Kg •1-arm backswing- 28Kg •1-arm swings - 24Kg •Rack Marches - 16Kg / 20Kg •Dbl Rack Front Squats - 20Kg •1-arm press - 20Kg ————— For my DL, backswings, 1-arm swings, squats, and presses my foot position varies slightly from each movement. Every rep, on every set begins with my set-up routine which is as close to identical as I can make it for every movement. The only difference is the width of my feet and their proximity to the bell. The deliberate practice of finding an identical set-up routine allows me to focus specifically on where my feet are in relation to each other, the bell, and the ONE thing I am focusing on for that particular movement. ————— Discipline clears my head. ————— Move well Move often Be good to yourself and to one another

Part of my session today: 1/2 TGU with Eccentric Press. ————— 5 X (1+1) - 24Kg 1 X (1+1) - 28Kg ————— The 24Kg feel better and better, although by the 4th set I was getting a bit fatigued. 28Kg today felt much heavier than last week and I failed big time on my left side. ————— It has taken me a looooong time to learn that I don’t have to repeat efforts that went poorly or I failed on. It is far more important to take the time to reflect on what went well and what went wrong, than to just put my head in the sand and try to muscle through. It saves a monumental amount of time and energy and proves to be far more productive. ————— They best things that have helped me grow...... •Being aware of my self talk •Having good coaches around me •Having accountably partners •Falling in love with the process of growth ————— Where is your growth focused? Who are you surrounding yourself (paid and unpaid) to help keep you on track?