Rat Pack Performance Unofficial

Workout: Running
25 minutes build to race pace
5 minute cool down






@ New York - New York Hotel & Casino Las Vegas

For time:
500m swim
400m Sandbag Carry 150/100
500m Swim
40 Sandbag Cleans 150/100

In order to truly see progress and achieve your goals, you need to find the right coach. Find somebody that believes in your goals as much if not more than you do. Find somebody that will give you tough love when you need it. Find somebody that you feel a connection with, somebody that you can trust.

Happy Friday everyone! Make sure that how you live out your weekend aligns with your goals and ambitions 🤘🏻☀️

Give it a try!

1 Mile Run
500m Swim
1 Mile run

If the journey of fitness, sport, and competition brings you happiness, that’s fantastic and you are doing it for the right reasons. If you’re doing it because you think there’s going to be happiness and glory on the other side, then you are setting yourself up for disappointment.

There are three instances where I started out on a journey toward what I thought would bring me happiness.

The first one, was opening my CrossFit affiliate. I thought that if and when I had a successful business up and running that I would be happy and proud of myself for achieving my goal. In reality, I made a lot of sacrifices, I put my health on the back burner, and for what? The journey should have been the fun part, not the end result. And the journey never ends - it simply changes. I’ve had to realign my expectations and reevaluate what part of running a business makes me happy.

The second one was an arbitrary goal I set for myself in the CrossFit open. I set a target based on my ability to train while running a business and raising my son, and when I reached it my immediate reaction was “that’s it? I thought it would feel better to achieve my goal.” But the problem is, I achieved my goal and instead of celebrating the journey and work it took to get there, I was instead disappointed that I hadn’t done even better.

The third was competing in a high level competition. The competition itself was absolutely amazing and one of the best memories I’ve carried with me in the months since, but the let down after it was done was huge. It felt like I had achieved all of the goals I set out to complete, and it resulted in a bit of a personal crisis where I didn’t know what to work towards anymore. I was tired from working so hard to grow my business, raise a child, and maintain a high level of fitness, and upon completing each goal I allowed myself to fall into a rut. Where do I go from here? What’s next? Who am I?
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Happiness doesn’t lie on the other side of achievement. It lies within the journey and day to day living. Is what you’re doing in the moment both making you happy, and inching you closer to your long term goals? If it’s not, it’s time to re-evaluate and soul search

Today’s WOD was a doozy!
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10km Bike
2km Run
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3 rounds of
15 Overhead Squats 95/65
100m Sandbag Carry 150/100
10 Burpee over Bar
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2KM Run
10KM Bike •
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@ Perth, Ontario

Serious conversations happening.. just kidding, Peter is singing along to Cher

Workout: Run 1 mile in a weighted vest 30/20 #. Post your score to the comments below 👇🏻

Visualization and self belief have been proven to be the differentiator between people that achieve their goals, and people that don’t.

If you truly believe that you can accomplish something, you will.

If you don’t believe that you will accomplish a task or a goal, then you won’t.

When you set a goal, you should, on a daily basis, tell yourself that you will achieve your goal, and believe it, as well as visualizing yourself completing your goal.

For example, if you want to complete an iron man in less than 11 hours, picture it. Believe that it’s going to happen. Every day imagine yourself crossing the finish line.

Technique is critical for optimal performance. It is easy to allow technique to slide to the back burner when there’s a goal on the line; such as distance, time, or load.

It can also be easy to think compromising technique or powering through will get you to the finish quicker, but it won’t!

When you allow yourself to sacrifice good form you are opening up a world of possible injuries, inefficiency, never reaching your full potential, and creating habits that are hard to break. This truly limits your growth as an athlete.

Technique is a choice. Make the right one.

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