Created In The lab

2 RFT 40 wall balls (20/14), 30 hang kettle bell cleans (53/35), 20/15 calorie bike. Endurance 4 RFT 400m run 30 foot double KB front rack lunges (53/35), 20 Box jump overs

2 deadlift, 4 c2b pull ups, 8 box jump overs 20 min amrap

5 rounds, 4 min AMRAP 10 DB Box Step Ups, 8 T2B, 6 Burpees to pull up bar. Programming Spotlight DCL Weightlifting Pause Clean + jerk, Snatch Grip Strict Press, Reverse hypers.

Overhead squat 1RM, WOD Grace 30 clean and jerks for time 135/95. Programming spotlight DCL Endurance 1 mile run, 30 back squats 155/105, 1 mile run

3 RFT 20/15 calorie bike, 10 sandbag cleans, 15 burpees to pull up bar. Spotlight on our competitors program. Have fun, stay healthy, enjoy the day and weekend.

Workout of the day 200 wall balls for time. Every 2 minutes perform 1 squat snatch increasing load. Programming spotlight is our weightlifting program. DCL Weightlifting has produced local and national level lifters.

4 RFT 50 double unders, 15 T2B, 10 Deadlifts (225/155) endurance WOD 6RFT 10 calorie row, 15 box jump overs, 15 burpees to 6” target, 15 KB swings (53/35)

Workout of the day and tactical program spotlight

We will be highlighting our competitors program as well as our normal crossfit program. Todays workout is 12-10-8-6-4 of Hang Squat cleans and 400m runs.

We’ve taken a couple of weeks off because I felt it was important to not talk for a while. So much is going on in our world and I felt it was important to just not talk. Now we are back with an interview with my good friend Jenn Lucas. Jenn is a military spouses, National trainer, presenter, and assessor with Les Mills. She has her degree from the college of William and Mary in Kinesiology.

Manny people say that they “train”. But when be you train are you actually training for something? Are you training the most important aspect of any physical preparation program, the mental?

In this episode we decided to interview the head coach and programmer of CrossFit SolaFide. I’ve know Joe for a long time and was excited to sit down and discuss coaching, programming, and trading with him.

This week we talk about putting ourselves in situations that lead us to success and not letting fear, others, or emotions dictate how we workout and live our lives. Hope you enjoy. Www.drivennutrition.net/affiliates/1684 https://barbell-voodoo.myshopify.com/collections/united-collection/products/united-dunbar-cave?fbclid=IwAR25CCSztest8vdwnwn7Bjn0HbFONV36bNr5jcyJ0jhl-KWo1n2T2DsFB-s

Welcome to the created in the lab podcast, where each week will will take the valuable lessons of stoicism and apply them to our fitness journey. This week we talk about what to do in a world without proper equipment. I have often been asked how can I get the benefit of this particular workout with the equipment I have. With a little creativity any workout can be scaled to achieve a desired stimul...

We can not control the situation but we can control our perceptions. This is a deadly virus but there are some positive outcomes. These situations force up to be appreciative of the simple things in life. Spending time with your family, learning new skills, catch up on reading. Companies are changing the business modals to help their communities. Rogue fitness is making medical supplies and a loca...

Stop talking about your goals. Start acting. Only action will take you where you want to go.

Welcome to the created in the lab podcast, where each week will will take the valuable lessons of stoicism and apply them to our fitness journey. This week we talk about being a product of your efforts. You are a farmer, what you do everyday is either producing good fruit or will eventually need to be cut down. It takes time and effort everyday just like a farmer but if you give your best efforts...

No one knows everything. Never be scared to admit that you don’t know something. In the gym take the time to learn rather than assume you know what you are doing.

We should all set a goal to be 1% or 5 pounds better. Never become complacent and strive to be better everyday.

Trials come to all of us in life. There is no way around them. The major thing all successful people have that some do not is the ability to keep going when times are hard. In military selection courses they are not looking for the strongest or the fastest people. They are looking for people who do not quit. That is it! When life seems to be keeping you down, remember why you started. If you reall...

Everyone has the same amount of time in their day. Those are are excelling in what they do and those of us that are trying to be like them all have the same 24 hours. The difference is the priorities we set for ourselves. Some prioritize their goals others prioritize leisure. Which one are you?

We often times get so caught up with wanting more that we fail to appreciate what we have. We never find contentment or happiness. You must be satisfied with what you have and trust your process.

Is being envious of someone what is keeping you from being happy? Is what you are seeking really going to make you happy? Odds are it won’t. You will never have enough money. You will always have another goal in mind. This is why you must enjoy the process to becoming rich or pursuing a goal. If you don’t, you will never find happiness.

Too often in life, we skip the proper steps. We rush through learning to achieve something bigger. This is often the reason most of us fail to reach our true potential.

A positive attitude can effect everything you do. From the gym to tackling problems at work, a positive attitude can effect everything. Smiling is key to that. No matter what life throws at you, Smile!