2-4-14 “Jackie” – You can do this!

STRENGTH SQUAT CLEAN AND JERK 2 reps EMOM for 10 min Load increases at 4 & 8 min

“JACKIE” 1000m Row 50 Thrusters (45#) 30 Pull-ups

Compare your previous time here.

COACHES CHALLENGE 1000m row 50 Thrusters (45#) 30 Pull-ups 750m 35 TH 20 pull 500m 20 TH 10 Pull



YOU CAN DO THIS Andy Frisella

Whether your goal is to lose weight, climb the corporate ladder, raise your family, finish school, and do these things a better way or basically anything out of society’s “norm”….criticism & negativity unfortunately comes with the territory.


Your success serves as a constant reminder to others what they could have been had they just done the work. For that reason you don’t get to cruise on into the winner’s circle with zero resistance with everyone cheering you on the entire way. In an ideal world this would be the case, in the REAL world those people cheering are more likely throwing rocks and you have to be prepared & willing to fight every minute of every day. It will be a battle. Whether it’s building a better body, succeeding financially, having great relationship, raising a great family…its all a battle of endurance (never giving up) and action (what you DO).

99% of the time those that find the greatest success are the ones who just didn’t give up, regardless of the resistance they faced from anyone! You cant afford to spend your energy on negative people who have limiting beliefs about what is possible for you just because they didn’t/couldn’t do it.

If people don’t support you…they were never your friends anyway. Identifying and “cutting” those people out who are intent on instilling the “You can’t do this” attitude in you is a REQUIREMENT of success. It’s not optional. Be brave enough and strong enough to go after what it is you really want! Be good enough to pick people up along the way and bring them with you!

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