If you want to hit, take aim.

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A) 3 RFQ
6 Split Jerks
12 Burpees
24 Squats

B) 20 minutes, complete
3×3 FS (+2 / +5)
3×5 Pull-ups (weighted or assisted)

C) 1,250m Row at “Jackie” pace


1 Snatch Balance
1 Snatch

B) 3 rounds on the 3:00
2 DL @ ~90%
:90 Plank Hold (elbows)

C) 10 min MU sit & dip skill work

D) For time
150 Push-ups
*50m run every time you break plank to rest*
**10 minute cutoff**
Courtesy of CF FootballIf you don’t know what you’re aiming at, you’re not likely to get the job done. It’s true in your training, your job, your relationships, your life. Unless you can decide what road you’re on and where all your actions are supposed to lead you, you’re going to get a mediocre turnout at best. Once you know what you’re after, you have to be ruthless about your attention.

It’s kind of like a good action photographer. A good action photographer picks a subject. They don’t try to shoot everything. They focus in on one subject and get everything they can on it. And they miss a lot of great shots of the other subjects. But if they spent their time whirling around trying to get all the good shots of all the subjects, they’d most likely get none.

When you decide what you’re aiming at, you will necessarily turn away from other things. You can’t do everything well all at once. You’re going to have to say “no” to things that are worthwhile – because they are distractions from what you are aiming at.

That’s the hardest part. Saying “no” doesn’t mean the thing is not worth it, or that you don’t want it. It just means it can’t be part of the plan. It could be next time, just not now.

If you say spending time with your family is the most important thing, be ruthless about where you spend your time. If you’re aiming to build a company, be ruthless about anything that is not building the company. If you’re training for competition, watch out for any training that is ego or vanity driven.

And everyone else around you will still think that what they want from you is the most important thing. That’s not for them to decide. You get to say what you’re aiming at.

It’s not always easy, but it’ll always be worth it.

#ThighDayFriday! How hard Woogene works out is directly proportional to how high his shorts go. #CoolestKidInTheGym #frontsquats? #wetalkinboutpractice
Woogene representing Thigh-day Friday!



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