What's up, dudes?! I want to do a personal challenge in December to get off social media for the month, except for this Skool Community, and focus on family, advent, prayer, and personal growth and reflection. I want to invite y'all into this, as well.⚡ I'm still planning out the details, but essentially it would be deleting Instagram, Facebook, X, etc. off your phone for the month, and return here daily for scripture reading, discussion, workouts, and weekly Zoom calls to get together and discuss what we're up to. It also will give plenty of accountability as we look to workout daily with a rest day on Sundays. So if you are looking to: - Slow down during the holidays - Reduce your dopamine addiction - Develop a consistent workout routine - Keep the holiday weight off - Grow deeper in community with like-minded men - Connect with your family during this special season - Develop a sense of reflection on the scriptures and your life - Have accountability in all of it Just comment below if you're in and invite other guys who you think could benefit from this to the Skool.👍 Let's grow in faith, fitness, and family this December while cultivate a contemplative and reflective life of slowing and intention. Hugs and High Fives, Ryan

These workouts are 🔥

Check the workout in the Classroom under Daily Workouts! I used 135 for the first set of strict press and then moved to 95. I’ve had a long term shoulder injury, so any barbell pressing hurts, but I’m trying to (intelligently) get my range of motion and strength back without hurting myself. On the Metcon, I got 13:31. I used 115 for the Push Press and 106# Kb for the squats and swings. That got me! The pull-ups were strict. What’s your time?!

I'm going to be posting Daily Workouts from now on, guys. These will be CrossFit methodology. Meaning, they will be constantly varied, functional movements, at high intensity (sometimes). That does not mean they will be in the style of CrossFit, per se, where we are beating the crap out of ourselves every day. This is not necessarily a program, although you can follow it as such, as long as you are keeping track of your numbers (weight used, reps, time, etc.). To best track, comment your score, if you'd like, or keep a journal, or use an app like notes, or a workout tracker. Comment questions, concerns, or anything about the workouts you'd like. I will only post the workout, so if you have questions about the movements, just ask. For today (hence the 102324 - Oct. 23, 2024) Strength: Work to a heavy set of 3 reps, increasing weight over 5 sets Back Squat 3x3x3x3x3 MetCon (Metabolic Conditioning): AMRAP 15 8 Dumbbell Thrusters @40lbs 16 Alternating Gorilla Rows @40lbs 200m Run Modify weight however you'd like. Strength Structure will be written in that style, but as you can see, it's 5 sets of 3 reps, working to a heavy 3.

When was the last time you were without your phone for 24 hours? Since the old Nokia phones were around? How long has it been since your phone is an afterthought? I’ve worked through my phone now for about 6 years. Before Swell Coaching (my current business), I did online personal training on the side for a few years. The time spend accumulating screen time has, undoubtably, rewired my brain. The dopamine addiction I have is most likely severe, and yours probably is, too. I’m sure you’ve noticed, but people don’t have a screen pasted to their face (I mean some do, but that’s the point of this post), but they can increase your dopamine - it’s just harder to get. And before I go on, I’m not saying we should use people as dopamine hit devices. I’m implying that we can get the same pleasure (but better) by actually conversing with real people, than watching some coach on Instagram teach us how to better our golf swing (or love and lead better…cough cough). We were made for relationship. I’m about to throw out the overarching theme for this post…are you ready? Attention is Love. There it is. Let me ask you this: Is your phone almost always visible when you are hanging out with your wife? What about time spent with your kids. The notion that there is a whole world going on inside this device, sitting on the arm of the chair next to us, is massively distracting whether you realize it or not. And the person you are with, knows that, and feels it to. Here’s a piece of relationship advice that can really change your life: Whenever you are with someone, put your phone out of sight. And I’m talking to Dads, Husbands, Leaders of Companies, Pastors, etc. Everyone. If you are a manager, or leader of a company, and one of your employees come in, put your phone in your desk. They want your full attention, and honestly, they deserve it. But the focus here is that your wife and kids deserve your attention the most. Afterall, you are the leader of your family. And this can get hard, as we know.