Everyone says "Shared suffering creates connection." What the heck does that mean? Let me explain.

Training alone is hard. But when you add a small group of people united on a similar purpose, magic happens.

The gym was electric this morning! The 7 am and 8 am was packed. The energy from my friends definitely helped.

Today I struggled through a barbell complex of 1 clean, 1 hang squat clean, 1 front squat and 1 jerk.

My shoulder started screaming at 95 pounds. I ignored it at 115. But I missed the jerk at 135 and I knew it had given me all it had.

In the old days I would have clenched my teeth and kept pushing. But when you grind on an injury, eventually a price must be paid.

I finished 3 more working sets at 135 lbs without the jerk.

After the complex was a fun little hamstring and grip session.

4 sets of 8 deadlifts every two minutes at 185 lbs. So far so good, right?

But... Tempo. 3 seconds down, fast up, and hold for 1 second. A set should take 32-40 seconds. Tastes like burning!

My finisher was a little Hyrox jam session of 3 rounds of 300 meter row, 200 meter run, 100 meter farmer's carry at race pace.

My advice is find your tribe. A tight circle of motivated people can change your life.

If you're having a bad day, you need the gym. If you're having a good day, the gym needs you.

You never know when your high-five and smile can make a difference for someone else.

How does it feel to look at the whiteboard at 6am on a frosty morning and smile?

Sometimes the workout is something you hate. Those are the days when you learn.

But occasionally the workout is something you love. That is your chance to really test yourself.

Today I wore an actual hoodie to the early class. It was 14 C. For us, that is extremely cold. Everyone asked me, "¿A ti también te pasa frío?" Yes, it's cold for me too. My blood has thinned after years in the jungle.

After a deliberate, focused warmup of 3 rounds of 400 m light jog, 10 scap pull ups and 10 yoga pushups, I grabbed a blue kettle bell.

I did 50 meters each arm of overhead walking holding the handle of the KB upside down.

I did 15 ring rows, followed by 8 seated one arm dumbbell presses each arm. I did 3 rounds of that.

Then I looped a fat skipping rope over the pullup bar and tied a big knot.

Me and Josue did alternating rounds of max L-sit rope climbs, and rope pull ups with alternating the top hand on the rope.

He's doing a Hyrox in February and I'm doing March in Cancun. This really works the grip and forearms. Perfect for sled pull and farmer's carry practice.

And finally, the Workout of the Day. Check this one out.

FOR TIME:

75 toes-to-bar
every time you break, do 8 burpee box jumps (24")

What's your strategy?

I knew if I went too fast, my heart rate would be the limiter, and I'd end up in burpee jail.

Should I wear grips or bare hands? I decided to go bare handed with some chalk.

3..2...1...go!

I took a big breath at the stretch position on every rep. I got 26 reps on my first set, fresh as a daisy. After the BBJ I was 2:32 on the clock. And then?

It just got harder and harder.

I went 26-17-12-11-9 for a time of 13:32

Happy? Yes.

But I was happier for this new lady. She's been coming for 2 months. She got her first pushup today without using her knees. She got up beet red from the effort and grinning from ear to ear.

How can you not love that?