The little tricks

You ever set little goals while you work out?

“Ok, i’ll just get through these next 10 reps, then I’ll rest”

Or maybe when you study.

“I’m gonna read the next few pages, or for the next 20 mins, then I’m going to break for coffee”

Over the weekend, I did it with a puzzle.

“Ok, I’ll just put together the sides”

Why do we do this?

It has to do with short term vs long term rewards.

We are wired for short term gratification.

Unfortunately, most things we want in life come from delayed gratification (a healthy body, financial security, a degree, a completed puzzle..)

So how to we pursue long term goals when we are nothing but immediate gratification machines?

This is where our little tricks come in.

You set little goals, play little games…and by winning those games, you get “points”, or a little boost that says “yay! I did it!”

This short term gratification encourages you to keep going.

Keep all those results going in the same direction and you end up reaching your long term goal.

Let’s take fitness, for example.

The workouts we give you are nothing more than little games.

“Do this work in this amount of time, in this rep scheme with this weight”

If you can do the movements and the weight, then your goal is to do it as fast as you can, getting the “top score”

If you aren’t able to do the movements or weight, you modify the rules and set a new objective for the game, like finishing under 15 mins, for example.

These little tricks get you moving till you reach the end of the game. When your workout is done, you can look back and realize that you ran two miles, did a hundred of push ups, or lifted 3000 lbs.

You “reward” yourself by entering your score in SugarWOD, or checking off “worked out” in your journal.

Do this enough times, and your small games can lead you to a healthier, stronger body.

If you want to get in the best shape of your life, create tricks around the daily habits you need to develop in order to get fit.

My favorite one is to check off each day in a paper log…Wendy prefers apps like MyFitnessPal.

Seeing a streak like 550 days in a row makes you WANT to log in and put your food into the app, right?

What tricks do you use to keep yourself on track?

Reply or send me a note and let me know!

Coach Jay


Summer Guest Days: 1st and 3rd Saturdays

Due to rain, we’ll meet at Hale on this coming Saturday, May 18th.

Note: we will NOT be at the beach this month!

Family and friends welcome; workouts will be suitable (and scalable) for all levels.

Assessment Days: Monday 5/13-Wednesday 5/15

Please see the athlete levels document here or at the gym for more information on what you’re aiming for. We’ll test 3 skills + a workout each day. This is not a pass/fail or do or die test. This is, however, a great way to create some goals to be a well rounded athlete if there are some areas you crush versus some you could use work.

Memorial Day Murph: Monday, 5/27

Mark your calendars! This is one we look forward to EVERY year. Whether this is your first or fifth time, we’ll have plenty of scaling options available.

Teens Camp: June 24th-28th

Teens 13-18 are invited to spend a week learning about fitness, health, nutrition, and positive body image. Past activities have included pool workouts and interactive meal prep. Each day will be a mix of exercise (suitable for all levels; modifications provided) and activities or talks aimed to build confidence and healthy habits.

Space is limited. Please email coach Katie for more info. 

Workouts for the Week


Testing Day 1 of 3:

A. Deadlift: 3 or 5
B. Max Pull Ups
C. Turkish Get Up

D. “Helen”
3 RFT:
400m run
21 KBS (53/35)
12 Pull Ups


Testing Day 2 of 3:

A. Front Squat: 3 or 5
B. Clean & Jerk: 1 rep
C. Push Ups/Ring Dips/Muscle Ups

D. “Elizabeth”
For time:
Squat Cleans (135/95)
Ring Dips


Testing Day 3 of 3:

A. Max effort 500m row
B. Thruster: 3 or 5
C. Max height box jump

D. “Jackie”
For time:
1,000m row
50 thrusters
30 pull ups


A. 3 Rounds:
200m jog
2/side thread the needle (3 breaths)
2/side scorpion (3 breaths)
Woodpecker walk —>

B. 5 Rounds: 30s on/30s off
Shuttle Runs
KB Goblet Squats (53/35)
Heavy ball toss (80/50)

Score is total number of reps.

C. 2 mins/side barbell forearm/bicep smash
3 mins T Spine (peanut) w/OH reach


4 Rounds for time of:
50 Double-unders
20 Weighted sit ups 25/10
20 1-Arm Dumbbell Snatch 30/20 lbs

RX+ 45/35 plate and 50/35 dumbbell

Training Day – All about heavy breathing today. You’re going to tax your lungs and your core, and have to work hard to hold together the double unders. If you don’t have doubles, go for 2x the number for singles

Saturday–Update: @ HALE (TRAIN)

Workout TBD


A. 12 mins for QUALITY:
5x wrist flow (
Seal walk (on sliders) –>
10 squats
8 strict leg raises/T2B

B. 5 Rounds for quality:
2 wall walks (sub 5x around the world plank)
8/side 1 leg deadlift with plate (35/25)
100′ side shuffle (50′ each)

Gymnastics skill and hip opener. Keep it nice and stable on the wall walks! Sub freestanding HS walk if you need to scale up

C. 2 mins/side anterior hip smash
3 mins/side calf KB smash

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