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11/30/18

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ChalkBox Training – ChalkBox Kettlebell / 6 Week Challenge

Education Moment

10 habits that lead to more success!

The question is:

“What habits can I put into place that will allow that end goal to manifest itself?”

1. Do what you say you’re going to do.

Step 1 with anything: Less talk, more action.

2. Journal once per day.

Even if it’s just a paragraph, or three sentences, or jeez, one sentence, do a quick check-in to see where you’re at and write it down.

Long term, this will keep you grounded and sane. It all starts with acknowledgement.

3. Never lie.

As my grandma used to say, “Oh what a tangled web we weave, when first we practice to deceive!”

4. Always make time for your closest friends.

A buddy of mine manages a few very, very successful music artists, and he told me once, “I’ve seen it: You could have all the money in the world, but if you traded your friends to get there, you won’t be happy.”

5. Practice your craft.

What may just be a hobby now could one day be something very special. If you love it, practice it.

Don’t be that 40-year-old guy who says to every young person he or she meets, “I used to want to be a guitar player!”

Well, why aren’t you still playing then?!

6. Go to the gym.

Or the yoga studio.

Or run up and down the block.

Whatever.

Just be physically active.

There’s nothing sexy about not being able to walk up a flight of stairs.

7. Surround yourself with people who represent what you ultimately want to become.

This is a habit and a choice.

If you aren’t happy with where you’re at or where you’re going, take a hard look at the people around you.

Chances are, they’re in a similar boat, and as long as you stay in that situation, neither of you are moving any time soon.

8. Read.

Seriously.

If the only reading you do is perezhilton.com, then you need to hit up Amazon and buy a Kindle.

9. Don’t just set goals — track them.

One of the most revealing things I’ve ever done for myself was making a project plan for my life.

Yes, a project plan.

And all the things I wanted to

Warm-up

Warm-up (No Measure)

6reps each

Air Squats

Walking foothold w/overhead reach

Walking toe touch w/3 steps in between

Walking knee pull to chest

Walking leg cradles

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

SIde lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach
Do not rush this!

Metcon

A1: Metcon (No Measure)

Every minute, on the minute, for 12 minutes

Minute 1 – 8 Cal. Assault Bike

Minute 2 – 5 L/R KB Slingshot w/side lat. lunge

Minute 3 – 10 Heavy KB Box step ups

Minute 4 – 10 Pushups

Rest 5 min. before A2
Demonstrate each movement and keep weights lights today. Take a minute off if you getting too fatigued.

A2: Metcon (Time)

1 Round

50 KB Swings

50 Goblet Squats

50 Around the body (25 L/R)

20 Double KB Thrusters
Same weight for all movement