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Make a Plan, Stan...

Tuesday, March 01, 2011

You know what the best way to make big things happen is?

Make Big Plans.

Write down your plans. Share them with trusted colleagues. Seek out team members and accomplices. Shun the non-believers. They won't be easily convinced, but they can be ignored. Is there any doubt that making big plans increases the chances that something great will happen?  Is there any doubt that we need your art and your contribution? Why then, are you hesitating to make big plans?       Excerpt from Seths Blog

WOD
Squeal
5 rounds, max reps for 1 minute each of:
Dead Lift  95 / 65
Power Clean 95 / 65
Push-Press 95 / 65
1 minute rest between rounds
Warmup
1500 M Row

Today's To-Do List: Human Synchronized Flying!

Friday, August 12, 2011

Sometimes I think to myself, "Am I living my life to its fullest potential?" I'll be watching TV, surfing the net or working in my yard and suddenly think to myself, "If I wasn't doing this, what could I be doing instead?" and then my brain starts thinking of all kinds of cool stuff like jumping out of a plane, scuba diving in underwater caves, learning to surf, enrolling in the mile-high club or learning  origami ...the list is endless

There are just so many cool things to be done in this lifetime, but it's really important to remember that they're only going to happen if we make time for them...actually take a time-out from our chore-routine-checklist riddled lives and decide to live. We must be careful not to fall into the "Someday" trap...someday I'm going to go on a cruise, someday I'm going to start my own business, someday I'm going to get in shape, lest we find ourselves at the end of our lives looking back and wondering whatever happened to all those cool dreams we had when we were young.

 As the saying goes...

"The Road Of Someday Leads To The Town Of Nowhere"

Dream big.    Believe big.    Live big.    3-2-1...GO!! 

                I want one of these for my house ; )

WOD
Big Kahuna
For Time
Pullups 30-20-10
Push Press 115/75  10-20-30
Then, run to 1st stop sign carrying 45/25lbs and lunge all the 
way back to our front door while carrying it.
Warmup
Find 1 Rep Max Squat

Every Other Friday...

Thursday, October 27, 2011

A few weeks ago I decided to start taking every other Friday off from work. My goal was to make no plans, to just let my day be serendipitous and spontaneous...to just go with the flow. My reasons for doing it were simple: to spend more time with family and to see how my work would hold up without me there. 

When you own your own business it's easy to create a universe that revolves solely around you, which is good from a control standpoint but really bad from a "having a life" standpoint. So anyhoo tomorrow will be my 3rd Friday off in 6 weeks and I'm happy to report that the world is still revolving and nobody's told me to F-off and die yet, so it's looking pretty good, 

The first Friday I took my kids to school and they asked me to stay...so I did...all the way through lunch. I had a blast...I'd forgotten how much fun Kindergarten was! The second Friday my kids didn't have school and my wife was helping a friend move, so again it was just me and the kids all day goofin'off and being crazy. I can't wait to see what tomorrow will bring!

Any way you cut it, a 3 day weekend is awesome, and really, as long as you're gettiing your work done, I'm not seeing any downside. And, amazingly, when you know you have less days to get your work done you actually start managing your time better...who knew?! (well, probably a lot of you already knew, but hey...it's new to me!)

Lastly, since I'm going to be off tomorrow they'll be no post, so this is my last reminder about The Paleo seminar on Saturday. Officially, the last day to register was yesterday, but we've had a flurry of last minute sign-ups, so I'm thinking what the hell...if you want to come just show up at 9:45am on Saturday with your $35 in cash and we'll get you plugged in...the more the merrier, right?! Have a great weekend!

WOD
The Lucky Seven
Warmup
10 Minutes Active Stretching
Strength
Push Press 3-3-3-3-3 
Do 3 warmups first, then go as heavy as possible all 5 sets, try to set a new PR
Work Capacity
7 Rds For Time
7 Push Press 70% of your 3 rep max - round off to highest number
7 Pullups
20 Double Unders

Flat Out

Thursday, March 08, 2012

I'll say it again; a post-crossfit workout nap is the best sleep you'll ever have!

WOD CrossFit Games 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box / 20' box
115 pound Push press,
12 reps 9 Toes-to-bar
then...
Wendler - 2nd Month - 4th Week - Deload
Squats - 5-5-5+ @ 40-50-60% of your 3 rep max