Wreck It Weekend WOD 11/11/16

Welcome to another weekend of crush city action.  Get out, wherever you are, and take a step in the fit direction.  This weekend is inspired by the trippy Dr. Strange epic.  After a sweat session, reward yourself with some visual barrage of awesome.  Brought to you by the amazing WOD-RX!


The Mordo:


3 Rounds:

10 Wide Squats

10 Narrow Squats

10 Jump Squats

3 Rounds:

10 Wide Push Ups

10 Narrow Push Ups

10 Clap Push Ups

3 Rounds:

25 Crunches

40 Mountain Climbers

30 Second Plank


The Ancient One:


3 Rounds:

15 Wide Squats

15 Narrow Squats

15 Jump Squats

3 Rounds:

12 Wide Push Ups

12 Narrow Push Ups

12 Clap Push Ups

3 Rounds:

35 Crunches

50 Mountain Climbers

45 Second Plank


The Dr. Strange:


3 Rounds:

20 Wide Squats

20 Narrow Squats

20 Jump Squats

3 Rounds:

15 Wide Push Ups

15 Narrow Push Ups

15 Clap Push Ups

3 Rounds:

50 Crunches

60 Mountain Climbers

1:00 Minute Plank


Wreck It Weekend WOD 8/20/16

This weekend is inspired by Kubo and the Two Strings.  No matter what adventure your on, what trial you must undertake, or what life throws your way, you can preserver no matter the odds!  Believe in your goals, believe in the process, and believe in yourself.  Good luck and crush it out there! Brought to you by the awesome WOD-RX!



The Beetle:

Beetle Kubo

6o Donkey Kicks (Each Side)

45 Lunge Squats 

30 Side Lunges (Each side)

45 Goblet Squats

30 Half Burpess 

45 Second Wall Sit

30 Leap Frogs


The Monkey:

monkey kubo

8o Donkey Kicks (Each Side)

60 Lunge Squats

45 Side Lunges (Each side)

60 Goblet Squats

45 Half Burpess

60 Second Wall Sit

40 Leap Frogs


The Kubo:


100 Donkey Kicks (Each Side)

75 Lunge Squats

60 Side Lunges (Each side)

75 Goblet Squats

50 Half Burpess

75 Second Wall Sit

50 Leap Frogs

July 4th Weekend Workout!

Welcome to 4th of July weekend!  We wish everyone an awesome, safe, and exciting American celebration.  Here’s a challenge for anyone who gets a break from the fireworks!  Brought to you by WOD-RX and our Founding Fathers!


The Thomas Jefferson:

thomas jefferson

200 Jump Ropes or Jumping Jacks

50 Squat Jumps

20 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

30 Lunges

30 Reverse Lunges

15 – 5 second sprints


The John Adams:

John Adams

300 Jump Ropes or Jumping Jacks

75 Squat Jumps

25 Burpees

30 Pull ups

30 Chin ups

3:00 Mountain Climbers

30 Lunges

30 Reverse Lunges

15 – 5 second sprints

The Alexander Hamilton:

alexander hamiltion

350 Jump Ropes or Jumping Jacks

50 Leap Frogs

30 Burpees

30 Pull ups

30 Chin ups

2:00 Push Up Planks

2:00 Elbow Planks

60 Side Lunges

30 Lunge Squats (Each Leg Forward)

15 – 5 second sprints


The George Washington:

george washington

500 Jump Ropes or Jumping Jacks

75 Squat Jumps

50 Burpees

40 Pull ups

40 Chin ups

2:00 Push Up Planks / 2:00 Elbow Plank (No Rest)

50 Lunges

50 Reverse Lunges

15 – 5 second sprints


Bonus – Benjamin Franklin

benjamin franklin


17 Pushups / 76 Body Squats

17 Burpees / 76 Lunges

17 Pullups / 76 Leap Frogs

17 Sprints (5 secs) / 76 sec Wall Sits

Weekend Workout 6/11/16

When’s the last time you had a challenge?  Today is the day!  It’s the good old fashioned Burpee death march.   Prepare to sweat, cry, and beg mercy from your higher power.  This will put your will to the test and challenge your physical and mental fortitude.  Burpees are one of the most grueling full body exercises that exist and it’s time to see how many you can do in 30 minutes.  That is the challenge.  Perform Burpees for 30 minutes and write how many you can fit in to that time frame.  No matter where you’re number falls, know that you’re awesome and the fact that you can do just one Burpee means you are a force to be reckoned with!  Now show yourself what you’re made of!

Level 1

100 Burpees

The Soldier

greek soldier

Level 2

200 Burpees

The Imortal


Level 3

300 Burpees

The Spartan

GERARD BUTLER portray Leonidas, the king of Sparta who, along with 300 soldiers, battles to prevent the  Persian army from invading all of Greece in Warner Bros. Pictures’, Legendary Pictures’ and Virtual Studios’ action drama “300,” distributed by Warner Bros. Pictures. PHOTOGRAPHS TO BE USED SOLELY FOR ADVERTISING, PROMOTION, PUBLICITY OR REVIEWS OF THIS SPECIFIC MOTION PICTURE AND TO REMAIN THE PROPERTY OF THE STUDIO. NOT FOR SALE OR REDISTRIBUTION


The levels are simply goal markers.  Set a number in your mind and don’t stop until you reach it.  Remember, whatever you make it too in your 30 minutes of grit, you’re a beast in your own right and capable of achieving any damn thing you want.  Wreck it.  Every Day!

Wreck It Weekend 4/29/16


We hope your week was filled with forward progress and killer workouts!  This is for those traveling.  I recently got back from a trip and it’s always tough to get a workout in on the road.  Nevertheless, I always feel better, more accomplished, and mentally energized after a good sweat.  Don’t let your travels be your excuse.  Make a commitment to crush it on your Fury Road!  Brought to you by WOD-RX.


The Immortan Joe:

Imorten Joe

3 sets:

10 Burpees

25 Pushups

25 Body Squats

25 Crunches

30 second plank


The Furiosa:


4 sets:

15 Burpees

30 Pushups

30 Body Squats

30 Crunches

1:00 Plank


The Mad Max:


5 sets:

20 Burpees

35 Pushups

35 Body Squats

35 Crunches

1:00 Plank


There is no time limit for these workouts.  Complete each exercise one after the other and then rest/repeat.  Good Luck Wreck It Crew!

Onnit Labs

Regret: The Poison We Drink Willingly

We tend to spend a large portion of our time and mental power focused on the events of the past.  We constantly ask ourselves, “If I had done X, would Y be any different?”  We repeatedly visit moments in our memories that have hurt, wronged, or injured our psyche.  I have found myself, many times, sifting through the wreckage of my past like a gold miner during the rush.  I pour over each detail with extreme scrutiny and attempt to point out the flaws in a previous conversation, action, or decision.

This introspective review usually occurs at night, before bed and tends to happen almost automatically.  It’s like I have programmed my brain to digest everything I did that day, that week, that year, or even 15 years ago and then analyze my mistakes and shortcomings.  My brain doesn’t seem to recognize time lines and blends all these painful memories or subpar judgement calls into one horror film that I sit through time and time again, without popcorn.  This is mind numbing ridiculousness.  These repeated self-critiques lead to unnecessary anxiety, low self-esteem, depression, and guilt.

I feel this is a cycle that most people are caught, destined to continuously regurgitate past experiences in a negative arena that stunts growth and inhibits one’s ability to truly learn.  When all we focus on is what we should have done instead of what can be done now, we lose out on multiple opportunities to become who we are meant to be.  The mental anguish of constantly reliving painful experiences is a completely insane thing to do.

We can’t change anything that has occurred anymore than we can reason with a wasp about its stinging escapades.  We must resist the urge to finely comb our past for discrepancies and, instead, turn our attention to the lessons learned from these “sub-par” performances.  Life, for me, is a collection of lessons.  Each lesson is meant to show me a part of myself that I didn’t know existed or was afraid to understand.  Every hardship, problem, uncomfortable moment, or difficult situation is another opportunity to gain insight into who I am.

When I approach my past from the perspective of opportunity, I don’t feel the same anxiety, fear, and shame that I once did.  I make note of the lessons life taught me in these memories and strive to correct my behavior for future “tests”.  After I have done my objective critique, I release the experience.  I don’t dwell, ponder, or beat myself up over things that should have been done differently.  I remember that the moment is now past and time machines aren’t working yet.  The only thing I can do NOW is to fix what I found lacking and try again tomorrow.

The mental anguish of constantly reliving painful experiences is a completely insane thing to do.

As an example:  Not too long ago, I botched a sales opportunity.  I thought I had everything taken care of and the decision would end in my favor.  It came down to the wire and the prospect wound up staying with the current company.  Why?  I had not expelled all doubt in the program I offered him and didn’t completely understand his exact motives behind his decisions.  At first, I blamed the customer for not accepting my “brilliant” proposal.  I went through every detail for days, making myself sick over the reasons why I lost the account.  I should have been of done A, B, C, etc.  I finally stopped, pulled out a piece of paper, and wrote the words, “What I learned” at the top of the page.  I made a list of my faults, my assumptions, and my mistakes.  I read the list aloud and saw what I had done wrong.  After the reading, I threw the page in the garbage.  What’s past is past.  I now know what I need to do for the next proposal with this client and with any other client in the future.  I chose to take my lesson and let the “should have been pain” go.  The only thing I can influence is the progress I make today.

Let go of the past hardships and poor decisions that you have made.  Take note of how you can improve from the experiences of yesterday and convert those points into actions.  Nothing good every comes from exhausting all the options that could have been taken.  The event has come and gone.  It is time to free yourself from the constraints of the you from yesterday, last week, or last year.  Make a commitment to filing away the person you used to be and the decisions that keep you up at night.  Strive to learn from your mistakes and grow out of those uncomfortable moments.  Focus on today and you will find that life is beautiful when you live for now instead of yesterday.

Weekend Workout: 3/25 Good Friday!

Happy Good Friday everyone!  We hope your weekend is filled with easter egg hunts, family, and a minimal amount of Reese’s peanut butter eggs. If you get some free time and want to test your metal over the Easter weekend, here are a few workouts to challenge your grit.


Level 1:  The Ant-Man


50 Pushups

50 Squats

50 Lunges

0.5 Mile Run

25 Squat Jumps (standing in place)

1 Minute Plank 


Level 2:  The Iron-Man


100 Pushups

100 Squats

100 Lunges

1 Mile Run

30 Squat Jumps

2 Minute Plank


Level 3:  The DeadPool


150 Pushups

150 Squats

150 Lunges

50 Lying Leg Raises

1.5 Mile Run

40 Squat Jumps

3 Minute Plank


Good Luck Wreck It Crew!

Women in the Weight Room

When I walk into a gym, regardless of where I am or what time of the day it is, I know I’m going to find women on every treadmill, elliptical, and stationary bike in the building.  But the one place that women rarely go is the weight room. Everyone has a different reason: “I don’t want to get bulky,” “The number on the scale is going to go up,” I don’t know what to do,” or my personal favorite, “I’m too sacred to ask anyone for help.” When I think back, I can remember a time when a few of these questions applied to me. I was sacred to gain weight, I really had no idea what I was doing, and I did not want to look stupid trying to figure things out.

When I was 15 years old, I had gained about 15 pounds and my parents didn’t let it get past me. They asked if I had looked in a mirror lately, or if I really needed another cookie. I know they were not trying to hurt me, but as a teenager, those things stick with you. Shortly after, I got a personal trainer and began to diet. Within one summer, I had lost all the weight I put on, and I actually began to see muscle definition. I still remember the day when I was about to do pull ups, and my mom walked by and told me I looked good. Hearing those words and knowing I had made her proud got me hooked.

In for the next 3 years of high school, I worked out twice a day, ate healthy, and became obsessed with fitness. But I still wasn’t doing it for myself. I loved knowing that if I kept up the way I looked, my parents would be proud and I would be someone that others could look up to.

Eventually, I moved 3 hours away for college, and none of those things seemed to matter anymore. I ate whatever I wanted, drank more than I like to admit, and didn’t step foot in a gym for at least 3 months. Then one day, I decided I’d had enough. I  joined a gym in Monroe, and began eating healthy again. It was a slow process at first, but with time and consistency I started to see results.  I no longer had a trainer, so it was up to me to figure out what I was going to do when I went to the gym.

I still wasn’t doing it for myself. I loved knowing that if I kept up the way I looked, my parents would be proud.

Between bodybuilding.com, Pinterest, Instagram, and the workout suggestion board at the gym, I was able to put together workouts that I enjoyed doing. I’ve never been one to do cardio, so the weight room is where I felt best. I don’t look like a man, or have huge, bulging muscles. But I do have confidence, which is something I never had before. The thought of discovering new muscles on my body fuels my love for lifting even more.

For those of you who have no idea where to start when it comes to lifting weights or having a healthy lifestyle, I have some advice for you.

First off, do not be afraid. Ask questions, look dumb and make mistakes. Trust me when I say it is half of the fun of it. Trying new things will make you realize what you like and what you do not.  Bring a friend with you. Someone who is going to encourage you, help you, and laugh with you when you decide that sumo squats are not for you. Work hard, but never jeopardize your health or safety. Don’t think you can squat 200 pounds your first time in the gym. It is not going to happen.

the number on the scale DOES NOT MATTER. You should never define yourself by what a scale says.

When it comes to food, eat….A LOT. But eat good foods. The only way your body will be able to burn fat is if you are giving it fuel to do so. Anything that was once living and has never been processed is exactly what you need.

Know that it is ok to be sore. Eventually, you will come to love the feeling of your glutes cramping after leg day, or not being able to straighten your arms fully because your triceps are so tight. It is the little things like that, which make lifting weights so rewarding. And the muscles that come along with the soreness make the reward that much greater.

With that being said, the number on the scale DOES NOT MATTER. You should never define yourself by what a scale says. As long as YOU are happy with the way you look and feel, no number or person can bring you down. This is a journey for you. Don’t do it because your parents, friends, boyfriend, or husband say you need to. Do it because you want to be happy, and you want to be healthy.

It is never too late to start. You just have to make the commitment to yourself. In time, being healthy, lifting weights, and eating right becomes a way of life. This can only benefit you in the long run, so why not give it a shot. You might end up loving it.

Guest Post:  Brooke Barringer


brook b


What is your WHY?

“Strength does not come from physical capacity. It comes from an indomitable will.”

-Mahatma Gandhi

I can not tell you how many times I have started something new and never made it to the end game.  I would be completely obsessed with my new hobby or interest for two weeks, three max.  Then things would inevitably get difficult.  A problem, issue, or complication that seemed insurmountable presented itself and I buckled.  I gave up at the first sign of discomfort.  I was completely unwilling to persevere through the difficulties and I wanted everything given to me without much fuss.  I wanted the gold at the end of the rainbow, without having to track down, capture, and coerce the leprechaun.

This behavior led to a perpetual state of dissatisfaction.  I could never build any self confidence because I wouldn’t finish anything.  I had zero faith in my abilities because I didn’t truly see what I was capable of.  I didn’t grow or move forward as a person due to my inability to look past the pain.  I was utterly stunted in misery.  I didn’t have a strong WHY that kept me sloshing through the muck of life to reach my goals.

The WHY is arguably the most important piece of your success puzzle.  Whether you want to start a business, make a good grade in a tough class, or become physically fit, you have to establish the strongest WHY possible.  Decide your goal, think about what you need to do to attain said goal, and then answer the question:  WHY am I doing this?  Without the most powerful answer you can think of to this question, failure is almost inevitable.  Your WHY is what gets you out of bed at 5:00 AM, pushes you through a grueling leg workout, forces you to turn the page of a text book, or eat a healthy meal over a fast food option.  The WHY is what makes the sacrifice mean something and dulls the pain of the difficulties you will face on your journey.

tom sledge

I encourage you to sit down and write out the reason WHY you will continue through whatever obstacle you may face to achieve your goal.  Memorize it and repeat it to yourself on a daily basis.  You will be surprised after a few weeks of mental conditioning, how automatic your response will be to pain on all levels.  If you can visualize your WHY and the goal you have, then nothing can stop you on your way to victory.

Know this.  You will fail.  There will be days that suck.  There will be times when you ask yourself if all this torture is worth it.  You will want to quit.  You will want to throw on your sweat pants, heat up a hot pocket, grab the ice cream tub, and crawl into bed for the longest Netflix marathon imaginable.  It is just easier that way.

When you feel like QUITTING, think about WHY you STARTED.  Remember that you EARN your body and EVERYTHING else WORTH having.

When the easy way out seems like the best option, remember the WHY behind the suffering.  Think about how far you have come.  Remind yourself that everyday is a blessing and that there is someone out there that is doing more with less than you have.  Say how grateful you are to be alive and tell yourself that the reason you are working so hard is bigger than the pain!  Once you remember how strong your WHY is behind your actions, the barriers will melt away.  You are only hindered by your own imagination, belief in yourself, and the strength of your WHY.  Smash through the pain and find what your’e truly made of.  I think you will be surprised by how strong you actually are and I am willing to bet that, once you have your WHY, nothing can hold you back.  Be unstoppable.  WRECK IT!

Wreck it Every Day

Many of us struggle on a daily basis to find the will to succeed.  Life has a way of knocking us down and then continuing to throw dirty blows after the whistle has been blown.  The average American wrestles with weight issues that has a deep impact on one’s self worth and confidence.  This is a problem fueled by a society hell bent on instant gratification, a constant need for approval, and massive misinformation from the food industry.  Our bodies are not meant to consume the amounts, as well as the types, of foods we ingest.  Our bodies are not meant to sit in a chair/couch for eight hours a day.  Our bodies are not meant to waste away.

We are meant for so much more.  We deserve greatness.  There are a multitude of ways to break free from the cycle of bad habits.  We all have the ability to take back our body’s true potential and unlock a life that is truly satisfying, rewarding, and enjoyable.  In this life, the only competition you have is the you from yesterday.  Break out of the cycle of self pity, depression, and excuses.  Successful people don’t make excuses, they take responsibility.  A successful person says, “I messed up today.  It’s on me.  Tomorrow, I will attack the process and do the best that I can.”  DO NOT get swamped by failure.  Failure is the most amazing learning experience you can ever have.  It teaches you how NOT to do something, shows you where to improve, and helps to humble you.  Failure is a stepping stone on the road to your success.  Embrace that shit!  It is a beautiful feeling to learn from the times you fall short and use that knowledge to ultimately reach your goal.


I can’t appreciate everything awesome in my life without knowing how I felt at my lowest points.  When things are going south for me, I remember shaking from opiate withdrawals on my living room couch, covered in sweat, aching deep in my bones, and caught in a completely hopeless cycle of drug dependency.  I remember stealing from my family, going through every medicine cabinet I could find looking for a “may cause drowsiness” label, and making my girlfriend breakdown on a daily basis.  These memories of my closet skeletons provide me with the perspective I need to snap out of anger, depression, or a good ole fashioned pity party.  I realize that it really isn’t that bad and that someone out there is killing it with more problems then I have.

I challenge you to ask yourself if your life is truly “that bad”?  Are there things in your life that make living worth the struggle?  Can you put one foot down in front of the other and walk through the difficulties life is throwing at you?  I think you will come to realize that you’re not made of glass and you can handle way more then you give yourself credit for.  Pain is temporary.  Put a band aid on your mentality and get to work.  Action is the antithesis of fear and the more you go for what you want, the faster your fears will fade away.  Do better then you did the day before.  Get up and Wreck It.  Every.  Single.  Day.