❌ read until the end ❌ Back in 2005 there wasn't social media, so most people don't know I used to look like this. All I did was work. I didn't train, I ate like crap and I slept like crap. Prior to this I was actually in great shape, but then I decided that working and making money was more important. Needless to say I let myself go. Thankfully, in 2008 I found @crossfit and got reinvigorated to get fit and healthy again. This post is for those that work TOO MUCH. Sure we all want to be successful, but when you die whether you are rich or broke, you leave it all behind. If you work too much now you will spend all your time sacrificing your fitness and health, but when you are older you will spend all of your money for more time. Keep grinding and keep hustling, but make sure you always make it a priority to keep yourself looking and feeling good. It will actually make you happier. Besides, success is happiness and you take that shit to the grave! #Fitness #Life #Goals #Transformation #Success #CrossFit #BodyBuilding #Gym #Xendurance #LiveSore #MyPowerSupply #TBT

A post shared by Wayne Willette (@wayne_willette) on



“Swole Patrol”
5 rounds for max reps of:
Bench Press, 225/135
Strict Pull-ups-rest 3-4 minutes between sets

*shoot for 10 reps of each movement; each round


2 Minutes Max Matador Dips


A. Iron Scap Protocol
B. 4 x 30 Reverse Hyper
C. 4 x 12 Lower Ab Foam Roll Drill



EMOM x 30 of:
Minute 1 = 8 DB Deadlift + 6 DB Hang Clean + 4 DB Front Squats + 2 DB Push Press
Minute 2 = Run 150 meters
Minute 3 = 8 Burpee Box Jumps
Minute 4 = 6 DB Power Cleans + 12 DB Front Rack Walking Lunge Steps (6 per leg)
Minute 5 = rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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