260617 "Art... The Best Supplement of All"

Like many of you, I am in the constant search for the perfect pill, powder, or exercise that will completely balance me. I want to feel like my health is as well rounded as possible. And on a recent trip to Denver I think I have stumbled onto something that has been right in front of me the whole time.. and its not a giant cup of Espresso... its Art. 

So I did a little digging into the idea of Art and Health and I came across this definition of holistic health from the World Health Organization (WHO);

...viewing man in his totality within a wide ecological spectrum, and … emphasizing the view that ill health or disease is brought about by an imbalance, or disequilibrium, of man in his total ecological system and not only by the causative agent and pathogenic evolution.

We can all agree that optimal health is truly a balance of all aspects in life. Physical health is something we know well, a body free of disease and functional abilities perfect. Mental Health we many times put on the back burner dealing with stress, poor relationships, self-doubt and the like.  We know what good mental health should look and feel like in any regard. 

But what about our Social health? Even if we are optimal in aspects of both body and mind, we are still left alone if not for Social health. Expression and appreciation of art really allows for a holistic health platform. Art as a supplement in our lives allows for personal development and social interaction. 

Disease of the body and mind is rampant today due to factors which are too numerous to list. As the definition states in the above excerpt, 'imbalance' and 'disequilibrium' are at the heart of it. To close the loop and find balance in our lives the answer is most often in our ability to express ourselves and understand others through their own self-expression. You can see this in the healthiest populations on this planet. The groups or cultures which are appreciative of art and expression and usually the healthiest. As American society closes itself off behind gated communities and subdivisions we lose this connection and health. 

Art and Health have been at the center of Human interest since the beginning of time. I found that in clinical settings like hospitals and care homes, Art is often used as a tool for those who are both mentally and Physically injured. Mental trauma like depression is hard to express in words, but Visual Art allows sufferers to paint picture of how they feel inside. Creative Arts like Poetry are used to help wounded Veterans express themselves and bring about healing. 

The point is, how can you close your own loop? Is the optimal self that you are striving to find missing a vital part of what it is to be human? Art appreciation and expression should be something we all look for to create balance in our lives. Anyone on this path knows that happiness is a key aspect to athletic performance and ART can be a very inexpensive supplement in the pursuit of happiness. 

My challenge to you this week is to find 1 piece of Art, it could be musical, visual, movement based, written... and live in it for a while. See how you feel after you do so. And share it with those you love. Perhaps this could be a great new supplement for your training??!!

Keep striving and Ill keep trying to hack life. Stay fired up and train hard. 

Programming Notes 6/26-6/30
6 Min Quality AMRAP
10 Marching High Kicks
10 Samson Lunges W/ Pass Thru
10 Jumping Pull Up
10 Sit Up W/ Lateral Jabs

Single Leg Deadlift
Romanian Deadlift
Bent Over Row
**Ascending Each Round

-Spend 5 Minutes Working ;

-Kip Swing
-Butterfly or Kipping Hip flow
-negative Pull Ups 3-7 reps

5 Deadlift 315/225
9 Alternating Dumbbell Snatches 50/35
13 Chest TO bar Pull Ups

Cash Out;
:45 Side Plank L
:45 Side Plank R
:45 Handstand Hold

20 Partner Shoulder Taps

20 Partner Sit Ups

20 Partner synchronized squats 

20 Partner Foot Taps

20 Synchronized Elbow TO Instep Lunge

20 Burpee Over Partner


2:00 Plank/ Sprint Relay W/ partner

Squat Flow: Kang Squat, Hip Internal Rotation, Hip Bridge, PNF, Ankle Rotations, Squat W/ T Spine Rotations

Front Squat
5X2 @90% (free Tempo)
*even if athletes are tempted to try 1 RM, don’t let them. Rest :90-2:00 between efforts. These are heavy an deliberate attempts. Don’t be surprised if you see some failures.

Partner WOD:
3X W/ Partner
40 Burpee Over Partner
30 Alternating line Touches @ 50’ (50’ sprint, change of direction, sprint 50’, the tag)
20 Push Up W/ Hand Claps

Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks


Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 


Lateral Bounding

Sprint W/ Change of Direction


Core Strength:
3X:25 Work :20 Rest rotation
A) Parallette Pass Thru
B) Side Plank Pulses L
C) Side Plank Pulses R
D) V Ups
E) Kettlebell Windmills


*Spend 3-4 minutes covering the Double Under Progression

Aerobic Test #1
*To be repeated 3 more times before the Trail Run.
For Time:
2k Row
150 Double Under
1 Mile Run
-record time!!


Lat Band Mobility/ Bully Stretch/ Scapula Distraction

2X :30 @ Each
-Mountain Climbers
-Divebomber Push Ups
- Med Ball Russian Twist
-DB Bent Over Row

Shoulder Prep:
Odd- 12-16 Alternating HEAVY DB Strict Press
Even- 12-16 Supine Ring Rows

Against a 7 Minute Clock,
Thruster 95/65
Pull Up

8 Wall Ball
8 Box Jump 24/20”

Rest 5 Mins.

1:00 or 25 Reps @ Each
Banded Hip DIstration
Banded Iron Cross
Banded Good Mornings
Banded Skull Crushers

Clean and Jerk Warm Up:
7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat+ 3 Push Press

-Hang Clean + 3 Push Press


*spend 8 Minutes Building the Clean above workout weight
*spend 5 Minutes Prepping the Ring Dip, ensure proper R.O.M.

Heartrate Primer:
400m Run
10 Burpee
8 Squat Jumps

Squat Clean 135/95
Ring Dips

Cool Down:
Jog 400m
Couch Stretch
Pigeon Stretch