November 4th WOD



Being fearless, having vision, believing in yourself, hustling, staying focused, getting out there, being motivated and that is a lot to take on, however, it can be done.

Today I found myself in the Hyatt Regency in downtown Denver, a little tired from my travels and not really wanting to get out of bed. The thought of pulling my covers over my head for a few extra hours was very enticing.

I have a vision for my health fitness that require me believe in myself in the possibility that my goals can be reached. It is up to me to make the time and hustle each and every day staying focused so that my goal will be actualized.

My motivation comes from many places. Today, I woke up and glanced at my phone where I found a text from my trainer Andrew. He sent me my next two workouts giving my the inspiration to head to the gym. Time to get after it!

Take some time and evaluate all of these factors for yourself. If there is someone or something that is dragging you down or keeping you from attaining your goals, time to make a change. Surround yourself with positivism and head in the direction of achieving your goals.


Back Day

All exercises 3 sets of 10, 8, 6 reps. Allow for a 45 second rest period between sets and a 90 minute rest period between exercises.

Close Grip Seated Row

Wide Lat Pull Down

Straight Bar Shrugs

Revearse Fly's

Abs- All abdominal exercises are to be completed in a circuit with as minimal rest period as possible between exercises.

Decline Crunches- 30

Flutter Kicks- 30 Seconds

Bicycle Crunches- 30 Seconds

Circles- 30 Seconds

Decline Crunches- 30

Plank Prone, Left & Right 30 Seconds Each

Decline Crunches- 30



55 Minutes THR Elliptical

20 Mintues HIT Elliptical- Max heart rate 170 BPM