Workout of the Day
A.
Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes

B.
Three rounds for time of:
Kettlebell Swings x 30 reps
400 Meter Run

Michael Lewis has written a profile of President Obama for Vanity Fair.  An excerpt:

At play, the president wears red-white-and-blue Under Armor high-tops, but at work it’s strictly blue or gray suits. “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make,” he tells Lewis. “You need to focus your decision-making energy. You need to routinize yourself. You can’t be going through the day distracted by trivia.” Lewis says that if he were president he might keep a list in his head. “I do,” Obama adds. “That’s my last piece of advice to you. Keep a list.”

The President is right.  Routine allows you to concentrate on matters that don’t allow for routine:  work strategy and emergencies, family time, relationships.   You want to establish routines for when you get to the gym, what food you eat, when you grocery shop, when you cook, etc.  Then, when you’ve put in the time to establish the routine, you won’t have to think about it anymore.

If you find yourself thinking about what to cook to eat healthy, then eating in ways you regret during your workout, take 20 minutes at thefoodee.com , find recipes that you can incorporate into a routine, then sit back on your routine.  During our Spring Paleo Challenge, the most successful of our athletes had the easiest food journals to grade.  Why?  They were the same every week.