07 November 2016


5 Rounds:
3x KB Windmills LH
30sec Hanging L-sit
3x KB Windmills RH
30sec Ring support
1 minute Back bridge

Note: Be methodical and purposeful in each of the movements today, it's all about quality and economy of movement. Load the windmills as heavy as able, challenging yourself, but maintaining sound mechanics. Utilize a mature grip for the ring support by turning your thumbs outward into a supine position. Elevate the feet during the back bridge if thoracic mobility is lacking. Rest as needed between rounds.

Gaining strength is not a complicated process, you apply consistency, patience, and effort against heavy resistance while progressively increasing the stimulus over time. 

To go long and develop endurance is to condition the body to adapt to the expenditure of energy for a given activity. In time this comes simply as well.

What is not easy, what cannot be gained quickly, what can be lost and abused and neglected is mobility, joint and connective tissue health. The health of your joints and tissue comes from explicit practice, conscious effort, and continuous self-awareness directed at caring for yourself. Mobility is not glamorous, it does not seemingly win competitions, it is not worthy of a selfie... BUT IT IS THE MOST IMPORTANT aspect that receives the littlest attention. 

I firmly believe that strength is the foundation of all other facets of fitness. Nevertheless, if you don't have quality range of motion with the necessary joint flexibility, if you don't have the stability within that spectrum of movement, you are an injury waiting to happen. Be strong, last long, but most importantly be able to move first. When you can balance all three of these then you will become capable...


  1. I really appreciate your focus on technique and clean movement. I see too many people obsess over "workouts for time" sacrifice clean technique. Like, burpees. The whole point of a burpee is to explore the most range of movement possible from a single position; why sacrifice that range for time? It defeats the purpose.

  2. Thanks Deborah, I agree with your observation. I don't per se find fault with applying intensity, unless it is inappropriately sequenced before establishing proper mechanics and giving the body time to adapt. Integrity then intensity, quality then quantity.