Workout of the Day
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Power Clean x 10 reps
135/95 lb. Thruster x 5 reps
Pull-Ups x 15 Reps

Rest 4 minutes, and then:
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders

Rest 4 minutes, and then,
Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups

Deadlift by Calvin Sun of CrossFit Invictus
HAPPY BIRTHDAY COACH CALVIN SUN!!! Congratulations on an incredible year, which has included a national championship, developing two new programs for our athletes, and continued excellence as a coach and friend, all while maintaining a full university class load. Well done my friend. May this next year be even better.

What Must You Actually Do?
Written by Michele Vieux

I just finished a really cool book on how to control your mind. It is called, Influencer-The Power to Change Anything. I am not going to tell you all the secrets I learned from it because then my mind controlling tactics might not be as effective. I will, however, share one brilliant notion that makes total sense, but is probably often confused by many of you (and others) who set health and fitness goals.

When faced with trying to achieve a specific goal, you should focus on specific behaviors and not outcomes. In other words, in order to improve your existing situation, what must you actually do? The book gave many examples but one resonated well with me because I hear my clients and others talk about it frequently. It has to do with weight loss.

The book uses the example of a man named Henry Denton, who is currently trying to lose weight. He decided to lose a few pounds after overhearing his grandchildren speculate that he would probably soon die of a heart attack. The comment was hurtful, but it also motivated him to do something about his problem. Unfortunately, his strategy of, “eat fewer calories than I burn,” didn’t tell him what he actually had to do.

You might think it seems like it does though. Confused yet? His plan is actually an outcome and probably a darn good one, but to reach that outcome, what must Henry actually do? Think of it another way. To eat fewer calories than he burns (and therefore lose weight), what daily actions must he take?

His vice was chocolate and he loved to eat it every day. He always had it around the house, kept some on his desk at work, and often received it as gifts from friends and co-workers. He identified over consumption of chocolate as one of his major problem behaviors and one that must be changed in order for his plan to work.

Another problem behavior that Henry identified was not planning ahead when eating out for lunch. If he thought in advance about what to order before arriving at the restaurant, he would make healthy choices. If he didn’t plan it out, he splurged and ate all the wrong things.

If we look at these two problem behaviors, turn them into outcome statements, and then backtrack them into vital behaviors, the solution is clear (or soon will be so just stick with me)!

Problem Behavior: Henry eats lots and lots of chocolate every day.
Solution: Henry should stop eating lots and lots of chocolate every day.
Vital Behaviors: Henry shouldn’t keep chocolate in the house or on the desk at work. He should ask others to support him by not providing him with said chocolate.

Problem Behavior: Henry splurges at restaurants during lunchtime.
Solution: Henry should make healthier choices when eating out.
Vital Behaviors: Henry should pack his own lunch. If eating out, he should plan ahead on what he is going to order.

Outcome: Henry eats fewer calories than he burns.
Goal: Henry successfully loses weight. Goal achieved.

In order to improve your existing situation, what must YOU actually do?

  • M

    Happy birthday Dr. Evil Sunquad!! When I first met Calvin, I thought he was sooooo quiet and shy but then I learned the truth which is that he was just talking smack on me under his breath so I couldn’t hear him. Now I know your secret and am always listening because what he says is usually pretty funny or pretty smart.

  • Wink

    Calveeeen! Happy Birthday from New York bro!


  • Mark Riebel

    Happy Birthday Calvin! I think your age in three big wheel squats would be a proper celebration.

  • areba

    Happy Birthday Calvin 🙂

  • Cynthia

    Have a great birthday, Calvin!

  • KHatcher

    Happy Birthday, Cal!!!! 🙂

  • Jen H

    Happy Birthday Calvin!! You are an incredible coach and always make a workout fun! Cheers to the best year yet!

  • nick

    Happy Birthday coach Cal!

  • Dani

    Happy belated b-day Cal! I love you, dude. You are crazy strong, super smart, an awesome coach, but most of all a really rad friend. I hope your day was perfect.

    M-Diggity – Makes perfect sense. Thanks for sharing. That book is going on my list.

  • POS

    Happy Birthday Buddy!

  • Hollywood

    Three workouts in one day, we are getting our monies worth today. Thanks CJ!!!

    • Hollywood

      And a big Happy B-Day to Cal too.

  • Rhonda

    You are an incredible coach, Calvin! Have a great birthday!!

  • mrjling

    Going at 50% this 2nd week too. Getting wrecked by the WODs anyway.

  • Carl

    Happy Birthday Cal, You should have a cake made out of steak filled with scotch and topped with Creatine sprinkles to celebrate!

  • Josh B.

    BIG CAL Happy Birthday!!! A good birthday workout always includes manmakers….just so you know.

  • Mandy

    Happy Birthday Calvin! 🙂

  • Taush

    Happy Happy Birthday Cal!! Hope it is as wonderful as you!! =)

  • Krazy K

    Happy Birthday Calvin, hope your day is awesome!!

  • tabby

    Happy Birthday Calvin! You’re a good man, great coach, and a darn good playground for little climbers 🙂 The Stine family loves you, and hopes for a very blessed next year of your life!

  • Pingback: WOD 4/28 | CrossFit Austin | Group Fitness Classes, Personal Training, Olympic Lifting, BootCamp()