Body Construction CrossFit Personal Trainers

If at One Time It Had a SOUL...

Tuesday, February 22, 2011

Nutrition is the cornerstone that everything hinges on when you're training hard to become a better athlete. Eat clean...perform well. Eat sh*t...perform bad. It's about as simple as that. Beyond that, food also plays a huge role in the quality and duration of your life. That's no exaggeration. As a person who suffered for years when I was younger from both lactose and gluten intolerances, I can guarantee you that not only was the quality of my life diminished greatly during that time, but had it continued untreated, I surely would have never made it to those wonderful eccentric old man years that I'm so looking forward to ; )

The recipe for good nutriton is simple: Eat lot's of lean proteins (we like to choose from sources that at one time had eyes, parents, a name or a soul!) veggies, especially dark green leafys, healthy fats, fresh fruits and plenty of water. There's a few other tips that will help you out too, and I'm gonna let some of the greatest athletes in the world tell you about it in this video...enjoy!

WOD
Apocalyptic
5 RFT
10 Tire Flips
Overhead Keg Walk Parking Lot (heavy as possible)
Bear Crawl 1/2 Parking Lot
20 Box Jumps (big box outside)
100 Rope Singles
Warmup
10 Minutes active stretching and light calisthenics

Comments(0) Tags: lean proteins | crossfit body construction. wod | tire flips | bear crawl

Booty Talk and a Call to Action

Thursday, May 19, 2011

Ladies, just in case the fifty million times you've heard me say it isn't enough, then let me say it yet once again, and with visuals to back me up, nonetheless! The photo on the left is what your butt will look like when you try to lose fat by doing lots of cardio and dieting. Converesly, high intensity weight training combined with 5 good high protein meals a day will give you the booty on the right. Got it? Good! Now slowly step away from the bagels, pasta, soy crackers and elliptical machine and start hitting some heavy high rep squats in the gym while simeltaneously chewing on a piece of grass-fed beef!

Next up, yet another video to remind you of how freaking lucky you are to have a body that is fully functioning and hopefully get you to honor that fact by getting your arse into the gym and tearing up some sh*t!

WOD
MANDINGO
In Teams of Two For Time
1 Mile Keg Run 55/30 - Both running, 1 carrying, switch keg off as neccessary
Sled Drag / Air Squat Combo 280/190 - 6x down-n-back parking lot / 1 person drags while other air squats 50x
50 Tire Flips - 25 each
150 Pullups / 1 person at a time / alternate as needed till you reach 150

Comments(0) Tags: WOD | crossfit body construction | tire flips | air squats | sled drag

Creation - A Sioux Indian Story

Friday, September 16, 2011

The Creator gathered all of Creation and said, "I want to hide something from the humans until they are ready for it. It is the realization that they create their own reality." The eagle said, "Give it to me, I will take it to the moon." The Creator said, "No. One day they will go there and find it." The salmon said, "I will bury it on the bottom of the ocean." "No. They will go there too." The buffalo said, "I will bury it on the Great Plains." The Creator said, "They will cut into the skin of the Earth and find it even there." Grandmother Mole, who lives in the breast of Mother Earth, and who has no physical eyes but sees with spiritual eyes, said, "Put it inside of them." And the Creator said, "It is done."

Yeah, their view is kind of cool, but we've got a McDonalds across the street!

WOD
Promiscous Nun
For Time
50 Tire Flips
4x Farmers Carry Parking Lot Dwn-n-Back 32kg/20kg
* Partition the tire and carrys anyway you like, though the carrys must always
be down AND back to count as one trip.
- then -
1-10 SDHP 95/65
10-1 Snatches 95/65
Warmup
ROM Drills - 8 Minutes

His Blood Smells Like Cologne... A Celebration of Manliness!

Wednesday, November 02, 2011

LEAN JUST BEYOND YOUR EDGE

In any given moment, a man's growth is optimized if he leans just beyond his edge, his capacity, his fear. He should not be too lazy, happily stagnating in the zone of security and comfort. Nor should he push far beyond his edge, stressing himself unnecessarily, unable to metabolize his experience. He should lean just slightly beyond the edge of fear and discomfort. Constantly. In everything he does.

Once you are honest with yourself about your real edge, it is best to lean just beyond it. Very few men have the guts for this practice. Most men either settle for the easy path or self-aggrandize themselves by taking the extreme hard path. Your insecurity may cause you to doubt yourself, and so you take the easy way, not even approaching your real edge or your real gift.

Alternatively, your insecurity may lead you to push, push, push, seeking to become victorious over your own sense of lack. Both approaches avoid your actual condition in the moment, which is often fear. If you are stressfully avoiding your fear, you cannot relax into the fearless. Your fear is the sharpest definition of your self. You should know it. You should feel it virtually constantly. Fear needs to become your friend, so that you are no longer uncomfortable with it. Rather, primary fear shows you that you are at your edge.

Staying with the fear, staying at your edge, allows real transformation to occur. Neither lazy nor aggressive, playing your edge allows you to perceive the moment with the least amount of distortion. You are willing to be with what is, rather than trying to escape it by pulling back from it, or trying to escape it by pushing beyond it into some future goal. Fear of fear may lead you to hang back, living a lesser life than you are capable.

Fear of fear may lead you to push ahead, living a false life, off-center, tense and missing the moment. But the capacity to feel this moment, including your fear, without trying to escape it, creates a state of alive and humble spontaneity. You are ready for the unknown as it unfolds, since you are not pulled back or pushed forward from the horizon of the moment. You are hanging right over the edge.

By leaning just beyond your fear, you challenge your limits compassionately, without trying to escape the feeling of fear itself. You step beyond the solid ground of security with an open heart. You stand in the space of unknowingness, raw and awake. Here, the gravity of deep being will attend you to the only place where fear is obsolete: the eternal free fall of home. Where you always are. Own your fear, and lean just beyond it. In every aspect of your life. Starting now.

From the book, TheWay of the Superior Man by David Deida, Chapter 8

WOD
The Manly Man
50 Tire Flips
1 Mile Run w/ Keg
50 Monkey Rows
1/4 Mile Walking Lunges
* Extra bonus points for running with any of the "striped kegs" and/or wearing a weight vest for the entire workout
Warmup
10 minutes active stretching and prayer