Find Your Key Log

When the first sawmills were established, they were usually small water powered facilities located near the source of the wood that they would mill.

Later on, larger sawmills were built at the lower portion of the waterways (rivers) and logs were sent downstream from where they were cut by “log drivers”.

These log drivers were usually deft at being able to keep logs moving freely downstream, but more importantly they were able to quickly find and move a key log.

What’s a key log?

A key log is one log that keeps all the other logs from floating seamlessly downstream.

Once this one is set free, the rest fall into place and the trip moves smoothly along.

Imagine a spry dude in flannel jumping from log to log until he stops in the middle of a river to dislodge a piece of timber holding everything up.

That one piece of wood (might be small, medium, or large) is holding back tons (literally tons) of wood that is ready to be milled but can’t go anywhere until the key log is moved.

Now the question is…..

What is your key log?


What is that one thing holding you back?

What is the one habit you need to put in place so everything else can sail smoothly along?

Is there a bad habit that is blocking you from reaching your goal?

It might be as simple as not hitting snooze on your alarm.

Or more complex like making sure you meal prep your food each week.

Either way, we all have key logs in our life.

Find yours and destroy it.

Go all in on your goal for the next 10 weeks that we have in 2016 and crush that key log.

If you know you have a key log, but don’t know how to get rid of it, talk to us. That’s what we do!


1) Pre-activation

Foam Roll for 5 mins
90/90 x 60secs
Bretzel x 45 secs each side

2) Warm-up

3 Rounds
10 Inch worms
10 Half kneeling press (total)
10 Renegade Rows

3) Strength

Option 1) Every 1 Mins for 10 Mins
1 Push Press @ 95%+
15s L-Sit Hold

Option 2)
A1) Seated DB Press 3×10
A2) Seated Band Pull 3×10
Rest 1 min
B1) DB Lateral Raises 3×10
B2) 1A Row in Plank 3×12 (total)
Rest 1 min

4) Conditioning

Option 1) 10 Rounds 30s on/30s off
Odd Rounds = Burpees
Even Rounds = Mountain Climbers

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