Squats & Stars


“We are all in the gutter, but some of us are looking at the stars.” – Oscar Wilde


Life may get rough at times. Actually, scratch that, it WILL BE rough MOST of the time. There are going to be periods (some longer than others) when we are in that gutter that Wilde refers to. The way I look at it is that we have two options. Number one: we can lay face down in the mud and filth and feel sorry for ourselves wallowing in the mess we are in, self-inflicted or not. Number two: we can roll over and look up at the stars, motivate ourselves however we can, climb out of that gutter, and continue our journey towards progress. As we find the inner strength to pull ourselves up however, we should not forget those who do not possess the same level of spirit and resilience. We have an obligation to help them to. Show them the stars that motivated us so, pick them up and pull them out with us. A journey with companions is more productive and enjoyable than one alone (although journey by yourself can be beneficial in a host of ways).

Bottom Line: Keep your head up and get out of the rough patches helping others along the way.




Warm-up: Stretching with PVC, 500m row, 5 HRPU x 3, 8 KB swings @ 35lbs x 3, 5 A/S slowly x 3.

Strength: DE squat 10 x 2 @65% 1RM every :60s.

  • Completed @ 145lbs.

Conditioning WOD: 3 rounds for time of – 25 wall balls @ 20lbs, 25 butter fly sit-ups, 400m run.

  • Time: 16:25.


Warm-up: 25 jumping jacks x 3, leg swings front/back, standing to bent over hamstring stretch left/right, ankle rotations.

Biking: 1000m intervals resting :60s until form/pace dissipates.

  • Completed six iterations of the 1K ride. Times ranging from 1:57 to 2:16.

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