Workout of the Day

Deep Ruts


If you’ve ever been skiing (or even if you haven’t), you can appreciate the experience of going down the slopes after a fresh snowfall. Everything is smooth and light, and you choose the path you want to take. Ski down the same slope weeks after the last snowfall, on the other hand, and you’re going to find yourself being pulled into the deep ruts cut away by thousands of skiers before you. While you could choose another path, you’re going to have a hard time getting your skis out of the ruts, and an ever harder time staying out.

Our habits and perspectives work the same. Patterns of thought and behavior are ruts in the snow, and the longer we’ve followed those patterns, the deeper the ruts. The challenge is that even when we’re introduced to a new idea or a new way of doing or thinking, we must continually do battle to stay out of the old, well-worn paths until new ruts are formed. Not only is this hard, but it takes plenty of time, too.

Aside from the dismissive “suck it up, kid, life’s hard,” the message we can draw here is that you cannot and should not expect change to happen overnight. You’ve got some pretty deep ruts (and the longer you've been at it, the deeper they are), and while it may hurt to try to work your way out of them, it’s the only way. Surround yourself with accountability, seek disconfirming information, have a plan, and relish in the process of change.

- PS


  • Front squat - work up to a heavy single in 10 mins


  • 15 min EMOM

    • Min 1: 20s max front squats (50% 1rm)

    • Min 2: 5-10-15 shuttle

    • Min 3: 45s plank hold