the optimist’s creed

Want to know how fun podiatry school is?  M-F days go like this: study, class, study, crossfit, study, sleep, repeat.  If I take one night off, I feel behind.

I know there are people out there who throw out statements along the lines of “if you treat med school like a 9-5 job, you will always feel prepared and have some free time.”  That may be true for some, but I am fairly certain these are not people who were business majors in undergrad.  Now that I am almost done my first semester, I can say for a fact that being a non-science major, even having completed a post-bac pre-med program bla bla bla, puts you at a significant disadvantage.  I am seeing literally 95% of this material for the first time and the pace is nothing like undergrad.  Even graduate school at an ivy league university, while working full-time AND doing my post-bac courses, seemed more manageable.

I am staying well rested and refuse to skip any [too many] CF sessions.  Everything else in my life is completely on hold.  Finals are next week and it’s not going to be an easy ride but I’m ready to get them over with and see what happens in the new year…bring on 2013!!

This week, I challenge you all to take the Optimist’s Creed.  It was shared with me via some awesome chicks and I absolutely love it, and need it, right now.  Just reading it puts me at ease and makes me smile.  I wrote it on the quote board so that means it is LEGIT.


Promise Yourself

To be so strong that nothing can disturb your peace of mind.

To talk health, happiness, and prosperity to every person you meet.

To make all your friends feel that there is something worthwhile in them.

To look at the sunny side of everything and make your optimism come true.

To think only of the best, to work only for the best and to expect only the best.

To be just as enthusiastic about the success of others as you are about your own.

To forget the mistakes of the past and press on to the greater achievements of the future.

To wear a cheerful expression at all times and give a smile to every living creature you meet.

To give so much time to improving yourself that you have no time to criticize others.

To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.

To think well of yourself and to proclaim this fact to the world, not in loud word, but in great deeds.

To live in the faith that the whole world is on your side, so long as you are true to the best that is in you.

~The Optimist’s Creed by Christian D. Larson



Monday 11/26

STRENGTH: Back Squat, up to a peak set of 3. Then, take 90-95% of your peak set and with no less than 2 minutes of rest in between sets – complete 3 more sets of 3.


METABOLIC CONDITIONING: 21-15-9 reps of: Barbell Sumo Deadlift High Pull (75/53), Front Squat, Bent Over Row, Push Press

53lb *rx – completed up to 4 of 9 Barbell Sumo Deadlift High Pulls

Tuesday 11/27 – REST

Wednesday 11/28

STRENGTH: Work up to a peak set of 2 Push Presses, 2 Split Jerks (from the rack).


METABOLIC CONDITIONING: With Dumbbells, pick your load and complete: 30 Manmakers for time.

20lb dumbbells – completed 20 reps man makers w/strict pushups in 9 mins (had to leave early for anatomy labbbbbb)

Thursday 11/29

SKILL WORK: Single Leg Deadlift (use dumbbells or kettlebells but practice holding a weight in both arms).


METABOLIC CONDITIONING: “Barbossa” 3 Rounds for time of: 40 Steps of a Walking Lunge, 10 Single Leg Deadlifts (one leg), 10 Single Leg Deadlifts (other leg), 600m Run

15:06 mins

Friday 11/30

STRENGTH ENDURANCE: “Lynne with Rings” – 5 Rounds for Max Reps of each: Ring Dips, Pull-ups (Strict – any grip)

10/7, 11/7, 11/5, 8/6, 7/4 – light band for both

CONDITIONING: 3 Rounds for time of: 250m Row, 25 Double Unders

didn’t look at the clock = #clockfail

Saturday 12/1 – REST

Sunday 12/2

METABOLIC CONDITIONING/BENCHMARK GIRLS: “Jackie” Complete for time: Row 1000m, 50 reps Thrusters (45# for men and women as rx’d), Pull-ups, 30 reps.

used 45lb *rx and average band for pull-ups – finished in 13:05 min

Monday 12/3

STRENGTH: Back Squat, work up to a double at 80%, then complete 6 sets of 2 every other minute on the minute between 80-90%.  If you fail you MUST go back down in weight.



Every minute on the minute for 8 minutes: Front Squat (use 55-65% of your best front squat), 5 reps.  Then, AMRAP double unders in the remaining time of each minute.

used 63lb for front squats and completed 187 double unders.  YEAH!  paid for that one the next day…

Tuesday 12/4

STRENGTH: High Hang to Hang Snatch, 15-20 minutes of practice with a Coach.


CONDITIONING: 7 Rounds for time of: 7 reps American Kettlebell Swings (2/1.5), 7 reps Box Jumps (30/24)

used 16kg kettlebell – 5:38 min

Wednesday 12/5

STRENGTH: Work up to a peak set of 2 Push Presses, 2 Split Jerks (from the rack).


CONDITIONING: Take 70% of your peak and use it to complete: 50 Barbell Thrusters for time.

43lb (thought it was 50% peak ooooops) – 3:51 min

Thursday 12/6

SKILL WORK: Hang Power Clean


CONDITIONING: “Roxanne”: AMRAP in 20 minutes of: 600m Run, Hang Power Clean (95/65) – 10 reps, Single Leg Squat – 10 reps each leg

used 55lb and stool + rig for the SL squats – completed 3 full rounds + 4th Run

Friday 12/7

STRENGTH: Work up to a peak set of 3 for the Press. After each set perform 3 pull-ups (pronate grip), you should end up working up in pull-ups as you do presses but your pull-ups should remain very far away from failure.  Record both loads and if you have time, attempt to get at least 8 sets of 3 presses in (including warm-ups).

60lb, used light band for pull-ups

CONDITIONING: 3 Rounds for time of: 150M Row – with straight arms extended the entire time, 15 Rower Facing Burpees

7:05 min…this workout was deceptively difficult.  I get the point of them but man, straight arm rowing is WEIRD.


  1. joe said:

    pretty awesome blog you got here!!! pretty sweet!

  2. antonmedical said:

    Hey, good luck woth the exams and keep giving next year’s matriculants courage! I sure as hell need it!

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