“Most people are running around so caught up in their head that they can’t observe anything and they’re drawn into these emotional responses; they’re constantly doing max effort responses for trivial things.” – Jim Laird on Simply Human Podcast #71

I really like what Jim Laird has to say. He emphasizes the importance of rest and getting your head space right – working “in” so you can work “out”. He also warns of the dangers of single sport specialization at an early age and stresses the importance of free play for kids. Turns out play is important for us all.

The Brazilians know how to play…

29 March | Sunday
Rest Day

28 March | Saturday
MFR | 20:00

Warm-up | an extensive 3:00 row

Workout | Back Squat 4×5 @ 95#
Rest 3:00 btwn sets
Walking Lunges 3×10 w/ 26# KBs
Rest 1:00 btwn sets
6:00 AMRAP:
DUs in sets of 10 UB (26)


Stretch | 20:00

27 March | Friday
Mobility | 15:00

Workout | Bench press 3×5 (85,85,90#)
3:00 rest btwn sets
Banded pull-ups 3×5
2:00 rest btwn sets
Iron scap (2x through)

26 March | Thursday

30:00 EMOM:
Odds: 3x hang movements (105, 115#)
Evens: double-unders x :20

25 March | Wednesday

Mobility | 20:00

Warm-up | haha.

Training | 3 rds:
DUs x :30
Rest x :30
Row x :30
Rest x :30

Rest 6:00

3 Rds:
Slam balls x :30
Rest x :30
AD x :30
Rest x :30


Stretch | 20:00

24 March | Tuesday

Mobility | 20:00

Training | 10:00 @ a consistent pace: (4 rds +200)
Row x200m
Wall walk x1
Banded row x5

Rest 4:00

8:00 @ a consistent pace: (4 rds)
Run x200m
KB thruster x4 ea arm (35#)
Hang clean x4 @ 65#

Rest 3:00

6:00 of: (5 rds)
DUs x20
AD x10 cals

Stretch | 20:00

Not too many notes from training this week, mostly because I didn’t take very good notes. Got a little flustered on Tuesday; moving a +10# version of myself gets me winded more quickly. Wednesday, I was a little distracted, made my workout my warm-up, and was surprised at how challenging the workout turned out to be. Looked easy on paper… Got through two rounds of the Iron Scap repertoire on Friday. I find the ATYT and WY Negatives to be the most difficult movements for me, but I am happy with my progress.

tried it
I saw these on the internet and had to try them. They look kinda bad-ass, right? Well, maybe it’s just this chic’s abs that are bad-ass; I did a few sets of these suckers with a 45# barbell and I am not really sure what they do. I think they are the CrossFit equivalent to hanging sit-ups at the boxing gym… Fluff.

I only took one rest day this week and that was stupid. More isn’t necessarily better, most of the time it’s just more. I know this. So then I ask myself some questions…



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