Workout of the Day
Five sets of:
Front Squat x 2-4 reps @ 30X1
Rest 20 seconds
Chest-to-Bar Pull-Ups x Max Reps
Rest 3 minutes;
and then,
Complete as many rounds and reps as possible in five minutes of:
15 Goblet Squats
30 Flutter Kicks
(every other leg kick equals 1 rep)

Optional Finisher – Turkish Get-ups x 3-5 reps each arm

CJs Life Improvement System
Don't worry, I can explain this.

My Life Improvement System
Written by C.J. Martin

Do you have a system for improving your life? I do. Ok, truth is, I have lots of systems for improving various aspects of my life, but there is one very important one that I want to share with you today.

Before I get started, let me tell you a little bit about me. I am somewhat of a workaholic. I love what I do, and sometimes I struggle to stop doing it. This means I don’t always take time to relax or take care of the mobility work that my body desperately needs after working on my computer writing programs all day. Luckily, I have a solution that allows me to take out both of these birds with one stone.

Introducing . . . my life improvement system.

My life improvement system is comprised of three main components.
Norsk Thoracic Wedge
Prism Glasses (aka, Supine Reading Glasses)
— My Favorite Television Show (The Ultimate Fighter or a football game)

Here’s how it works.
1. Step away from the computer you have been hunched over for several hours. Notice that your posture resembles that of a certain Parisian bell ringer.
2. Turn on the television to your favorite show.
3. Plop down your Norsk Thoracic Wedge – tall side toward your bumper.
4. Put on your totally cool looking Prism/Supine Reading Glasses.
5. Lay down on the floor resting your spine through the channel of the thoracic wedge.

VOILA!!! Your life is suddenly better. You are laying there relaxing, watching your favorite television show/sport, all while improving your thoracic mobility and making you a less limited athlete. Brilliant!

(DISCLAIMER – Before using the Life Improvement System you should consult/warn your significant other and/or roommates. The Life Improvement System should not be used around any prospective romantic interest or any person whom you would like to impress with your appearance. Users of the Life Improvement System must be self-confident and/or thick-skinned, as some have reported side effects including teasing, ridicule and relationship woes.)

Final Note – Please notice that my super cool glasses are tortoise shell.  This is really important because when you are wearing these, you want to be a bit more subtle with your fashion than a solid black rim.  I mean seriously, only dorks would wear solid black rim glasses, and these are clearly not for dorks.

  • Steph

    So awesome. I’m stealing this idea (but I need a tv first)…I think my laptop will do for now 🙂

  • Cynthia


    Now let’s all imagine CJ wearing these in bed while reading to the glow of his Egg.

    • xtina

      Dang CJ! This made me laugh….
      mainly because I have the wedge & a TV so I might as well go all the way….
      Mark, if you are reading this, I never thought I would say this, but I’m now considering those glasses.

      • Yes, Mark was my introduction to the amazingly suave prism glasses. I will be forever grateful.

    • xtina

      you’re a funny lady.

  • Julie

    Just finished a drop-in 0700 WOD. Visiting from CrossFit Verve in Denver, CO. What a welcoming crew! Special thanks to Coach Nuno for his time and attention.

    • trick

      great to have you in the 7am 🙂

    • Nuno Costa

      Thanks for coming to visit 7am – hopefully you will come back for more fun 🙂

  • Jaimie B

    Welcome to the 7am Rockstars, Alana and it was great meeting you Julie!!

    Some things I learned in 7am today; how to do a CTB pull up and the price of travel coffee mugs at Target. I didn’t realized how over priced they were until Nuno pointed it out 🙂

    • Jaimie B

      Oh, and I was ThisClose to buying a pair of black rimmed glass in order to appear smarter at work. Thank you, CJ, for saving me from appearing like more of a dork than I already am.

    • Stephanie

      Travel mug = reuse, less waste 🙂

      • Jaimie B

        Agreed. But apparently $10 for a travel mug from Target is considered overpriced 🙂

        • courtland

          This from a guy who wears $50 workout pants? Please. He did run a great class today though.

          • Nuno Costa

            we did find out they sell the travel coffee mugs at Marshalls for under $5 – that’s my price range 🙂
            I love my lululemon, don’t hate….

  • POS

    That wedge is the most pain inducing aparatus yet!

  • Ben S.

    I think this could be used while working on a laptop as well. I’ll try it out at work after I get my pair.

  • Pat

    I sense a scandal of optigrab proportions!!! CJ, hold onto your thermos!!!

  • trick

    oh man, these are sweet!

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