Is your jar full?

Tuesday, November 27, 2012


2 minutes skipping rope
Run 200 meters
Super rack
Posterior Flossing
Ankle mobility w/ band

With the bar only:
5 High Bar Back squats, 2 second pause at bottom
10 Good mornings
5 Front squats, 2 second pause at bottom


Alternating movements EMOTM for 9 minutes of:
3 reps High Bar Back Squat

3 reps Front Squats

5×3 of High Bar Back Squat sets to be performed at 0:00, 2:00, 4:00, 6:00, 8:00
5×3 of Front Squat sets will be performed at 1:00, 3:00, 5:00, 7:00, 9:00
Use the same weight for both movements.  Advanced athletes use 80% of your 1 RM Front Squat.

Classic Conditioning:

40 Lateral Box Jump Overs (20”)
400 Meter Run
30 Lateral Box Jump Overs
300 Meter Run
20 Lateral Box Jump Overs
200 Meter Run

Advanced Conditioning:

50 Lateral Box Jump Overs (24”)
800 meter run
40  Lateral Box Jump Overs
400 meter run
30  Lateral Box Jump Overs
200 meter run

Cool down:

100 Sit-ups

Couch stretch

Best snatch montage ever?

This time of year always reminds me of the “Mayonnaise Jar Story”.  So many of us will get busy over the coming weeks with family, travel, kids, etc that we find ourselves de-prioritizing ourselves.  With the impending New Year, it gets easier and easier to let things go because there’s nothing like a New Year’s Resolution to get you back on track, right?!   Remember what matters.  And now a story………..

A Professor stood before his philosophy class and had some items in front of him.  When the class began, wordlessly, he picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls.  He then asked the students if the jar was full.  They agreed that it was.

So the Professor then picked up a box of pebbles and poured them into the jar.  He shook the jar lightly.  The pebbles rolled into the open areas between the golf balls.

  He then asked the students again if the jar was full.  They agreed it was.

The Professor next picked up a box of sand and poured it into the jar.  Of course, the sand filled up everything else.  He asked once more if the jar was full.  The students responded with an unanimous “Yes.”

The Professor then produced two cans of beer from under the table and poured the entire contents into the jar, effectively filling the empty space between the sand.  The students laughed.

“Now,” said the Professor, as the laughter subsided, “I want you to recognize that this jar represents your life.

The golf balls are the important things – your family, your children, your health, your friends, your favorite passions – things that if everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house, your car.  The sand is everything else – the small stuff.”

“If you put the sand into the jar first”, he continued, “there is no room for the pebbles or the golf balls.  The same goes for life. If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you.  Pay attention to the things that are critical to your happiness.  Play with your children.  Take time to get medical checkups.

  Take your partner out to dinner.  Play another 18.  There will always be time to clean the house, and fix the disposal.  Take care of the golf balls first, the things that really matter.  Set your priorities. The rest is just sand.”

When he had finished, there was a profound silence.  Then one of the students raised her hand and with a puzzled expression, inquired what the beer represented.

The Professor smiled. “I’m glad you asked.  It just goes to show you that no matter how full your life may seem, there’s always room for a couple of beers.”

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