This sucks & I hate it...this is what filled my head before today's workout. I was in a very negative mindset & needed to change my attitude. Then I remembered a phrase from way back in my military days, "Everybody wants to be a Frogman on Friday". This phrase snapped me out of my negativity & got me back on track. This phrase is explained in this episode & much more.

1. What do I miss about my training days before I found CrossFit?
2. Fitness/Sleep/Recovery trackers.
3. What is a "short & sharp" workout & how to modify it.
4. Daily fitness for desk jockeys.
5. Linchpin Test 4 is the December 2022 challenge.

Do less. Do it better. Get stronger & fitter. One workout a day is all most people need & can handle. Everyone needs to hear this message.

In what order should skills & movements be learned? A skill/movement development path for beginners to follow & progress is presented.

1. Working out while sick. 2. Winter is coming. 3. Gaining weight. 4. Accessory work. 5. Aerobic capacity. 6. Daily habits for success. 7. November challenge - Linchpin Test 3

Real people share real life stories. None of these people are sponsored, professional athletes. They are people like you & me. They have busy jobs, minimal free time, lots of stress, kids, tons of responsibilities & yet they still find time to make fitness happen!

1. Regrettable workouts.
2. Is swapping days a bad thing?
3. General scaling questions.
4. Helping a 63 year old with chronic pain.
5. Football + CrossFit.
6. New running program.
7. November challenge: Linchpin Test 3

Can sub-maximal efforts of lifting & sprinting sustain and/or increase fitness?

1. Favorite moments from the Rogue Invitational. 2. Elite athletes & deficiencies. 3. My 90th % workout on btwb. 4. Learning to program workouts. 5. Prioritizing the 10 General Physical Skills as people get older. 6. The November challenge: Linchpin Test 3.

If you cannot front rack a barbell & you truly think your positioning will never improve, what should you do to keep working out?