Monday, January 13th

The Science Of Showing Up

According to Stanford professor and behavioral psychologist BJ Fogg, you can plot your likelihood of taking action on a chart based on how motivated you are and how difficult the task is.

If your motivation is high, and the task is not impossible, you’ll do it.

If motivation is low, but the task is easy (like letting the “next episode” start automatically on Netflix), you’ll do it.

If the task is too hard or motivation is too low, you will not take action.

You’re motivated to some extent to either look better, feel better, or get stronger.

The most important step to you accomplishing that goal is showing up for your workouts.

Your success always comes back to habits, and understanding how they work goes a long way to making sure they actually happen.

Since motivation can be fleeting, we want to help you develop the habit of showing up so often that it becomes easy.


A) 15 minutes to build to a 1 rep max Push Press

Build to a new 1RM. Use appropriate rest between sets. No more than 3 failures at any given weight.

B) For Time 
Push Jerk 155,105
*15 Cal Row or 12 calorie bike after Every Set

*16 minute time cap

Scale with 135,95 or 115,75

Each set of push jerk should be done unbroken, except for maaaybe the 12. Aim to get faster in the back half of the workout–you can push the pace a bit harder knowing that sets get shorter and you’re almost done!

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531