Nothing profound, just a picture from my latest morning walk on the beach. It is interesting, the things you see when you are really looking. #noticewhatyounotice




A) 1 1/4 Front Squat

     6×3 @ 70% of 3RM

B) 4 Rounds on the 4:00

     200m Run

     15 Push Press

     5 Bar Muscle-Ups



5 RFQ:

Row 500m

10 Dips

10 Pull-ups

10 Deadlifts

Martin Luther King Jr. (January 15, 1929 – April 4, 1968)



3 Position Squat Clean (Top Down) @ 65-75%


10 Pistols
15 Box Jumps


“Nutzilla” For time: (with a partner)

Buy in: 50 clusters (95/65) share a barbell ———-
800m Run
40 OPB- shared
50m Fireman’s carry each person
1250m Run
40 OPB- shared
50m Fireman’s carry each person
1mile Run
40 OPB- shared
50m Fireman’s carry each person

I have spent almost three years in Kenny Kane’s Incubator of Intentional Sustainable Growth and Human Performance (“KKIISGHP” or “Oak Park” for short). In 2019, with the incubator turned up to “high” I started pecking my way out of my shell. I tumbled out of the shards of my once-comfortable shell into a year of massive and chaotic growth. Though I count all of the experience of last year as good – it was the best year of my life, hands down – that growth has been uncomfortable. Some of it has been really uncomfortable! In the midst of all this growth, I have been experiencing some anxious feelings. These emotions are new to me and lately have been occupying a lot of my mental real estate – to the point where it has felt like my usual tools for self-regulation – mindful breathing, journaling, time in nature, working out – were not really helping me cope with the anxiety. In fact, in the last few weeks my anxiety ramped up significantly and I was acutely aware of just how ungrounded and unsteady I was feeling.


But recall my blog post from last week: awareness trumps habit. Routinized behaviors can support growth, but routine itself only takes you so far. What happens when you are not paying attention and your new routine suddenly looks like 1,000 milligrams of caffeine per day? Well, what can happen is that your lack of awareness meets your mindless consumption of two and one-half times the FDA’s recommended maximum daily intake of a drug which, when over-consumed, can cause anxiety, nervousness, restlessness, insomnia, excitement, psychomotor agitation, and dysphoria. Oh, right. Pay attention. Actually pay attention. Pay attention to what you are putting in your mouth, because maybe, just maybe, your anxiety is not (entirely) because of your insecurities or all the change in your life. It could be that you are overdosing on an anxiety-inducing drug and making life, which is challenging enough as is, more difficult than it needs to be.


When I finally connected the dots and realized I have been spending far too much time at coffee shops in the last few weeks, I had a good laugh with Kenny about the outrageous amount of caffeine I was consuming. And then I cut it back. Way back. I’ve been tracking my caffeine intake and keeping it to under 200 milligrams per day – enough to enjoy the ritual of drinking a coffee, but not enough to cause the unmanageable panic of three weeks ago. New habit, new ritual, but now with more awareness. The anxious thoughts are still there, sometimes, but they are far easier to manage without the added stimulus (thanks for the pun Jamie!) of stimulants.


Pay attention. (PS – This sure sounds like it is related to that pesky concept of context.)




Find your 1RM Deadlift



A) Back Squat Tango Tempo


B) 3RFR&C :30:30

     Wall Balls

     Kettlebell Swings


     Assault Bike

How do you get better at something? By practicing the thing. Sometimes practicing another thing will help facilitate the first thing you wanted to get better at. You following me? Good. 

By working on improving your weakest link – the end result will improve. I promise. How do I know? Because I have done it, been through it and suffered when skipped the foundation or taking the shortcut so to speak. So please do not do that. Use the new year as a blank page to start working on the improvement you are aiming for. Don’t “cherry pick” workouts. If you favour power and strenght with a barbell, choose glycolytic or oxidative training a few times per week. If you favour oxidative training, like long distance running or swimming, choose lactate shuttle or power training. Why? Because you will be a more rounded, mentally and physically stronger and well adapted athlete. Practice the thing that you prefer not to do. It will strengthen your weakest link. 


Tuesday’s Workout:



25 Toes 2 Bar

50 DUs

25 DB Front Squats (40/25)


Wednesday’s Workout:


A) EMOM 10 3 Position Squat Clean (Top Down) @ 60-70%

B) 1,000m Row

— 5 Rounds

20 DB Push Press

10 Lateral burpees

— 500m row


Entering into the new year brings up a lot of talk about building new habits. Certainly habits are important – our unconscious behaviors drive so much of our progress toward (or away) from who we want to be. A book I have been reading recently had a nice reminder about awareness, i.e., consciousness, and the importance of awareness over habit:

“The beauty of an action comes not from its having become a habit but from its sensitivity, consciousness, clarity of perception, and accuracy of response.” – Anthony DeMello, Awareness

As you move through this new year, I support your work to change your habits to support your goals. That is important, of course. But I also invite you to be present – to appreciate that it is the awareness in the moment, and the actions that flow from that awareness, that will spark real growth.


NOTE: Fire & Ice is on SATURDAY at 12:30pm or you can join me in Tarzana on SUNDAY at 11am for a workshop at Interval Strength & Conditioning





3 RFT:

400m Run

21 Kettlebell Swings (24/16)

12 Pull-ups






10 Pistols (alt.)

15 Pull-ups

Monday is in the books! 

For Time:
30 Cal Row
10 Push Press (115/75)
2 Minute Rest
20 Cal Row
20 Push Press
2 Minute Rest
10 Cal Row
30 Push Press
Score = Total Time *Excluding Rest

This is what you have to look forward to…


1RM Squat Clean


A) Maximum Effort
1 Minute Calorie Row
– 3 Minute Rest –
1 Minute Burpees
– 3 Minute Rest –
1 Minute Box Jumps (24/20)
– 3 Minute Rest –

X Cal Row
X Burpees
X Box Jumps (24/20)
*Take your # of reps from Calorie Row, Burpees, & Box Jumps from part A and apply to part B. For example, if you got 30 Calories, 25 Burpees, & 25 Box Jumps in part A, part B would read as: AMRAP 23 30 Cal Row 25 Burpees 25 Box Jumps


400m Run
21 KBS (24kg/16kg)
12 Pull Ups


5 Handstand Push Ups
10 Pistols (Alt.)
15 Pull Ups


…And remember to reach out to your coach to start working on those goals YOU ALL KNOW YOU HAVE going into the New Year!!