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Strong To The Finish

Tuesday, January 17, 2012


During the course of any given CrossFit workout it's not unusual to experience a wide variey of emotions, from butterflies in the tummy just prior to the workout starting, to being in fear of your own life at the midway point, to the amazing satisfaction of finishing a workout that at one point you thought was going to finish you!

The key, then, to becoming great at CrossFit is to learn to harness your emotions and make them work for you and not against you. Pay specific attention to your internal dialogue..."the voice in your head" and what it is saying to you during the workout. Replace any negative words like "can't", "hard", and "try" with empowering words like "can", "challenging" and "will".

In the beginning it may feel awkward and uncomfortable because your brain has been hardwired to focus on obstacles instead of options for perhaps a long time, but through repeated efforts you'll find yourself becoming less and less fearful of being out of breath and tired and instead able (and wanting) to push hard all the way to the end. 

The force is strong within you, young Jedi...now harness it!

 

This is what you get when pit athletes with strong minds and positive internal dialogue against each other...2 minutes of MAGIC!

WOD
Hooters and Mooters
Warmup
2 Rounds:
10 Pushups
10 Inch Worms
50 Rope
Wendler #2
Bench 5@65% / 5@75% / 5+@85% (many as possible last set)
Then...
Dips 5 x 10
Feet Elevated High Pushups 5 x 10
DB Skull Crushers 5 x 10 Choose a challenging weight

 


Comments(0)  Tags: crossfit | wendler | inchworms | positive internal dialogue

"I didn't know they made 9th place ribbons, Greg"

Tuesday, January 24, 2012


That's a famous quote from "Meet the Fockers" where super competitive Robert Diniro, upon seeing future son-in-law Gregs childhood 7th, 8th and 9th place ribbons for various athletic events, finds out that Gregs parents don't care a hoot about winning...that what they value is everybody be rewarded for just making having fun and showing up.

It reminds me of CrossFit, and life in general, for that matter. What's most important...winning the WOD (substitute: the girl, the job promotion, the accolades from peers, etc), constant improvement, never giving up, facing down fears and insecurities or just simply showing up,?

There's arguments to be made on both sides: blasting through obstacles and creating a life and legacy to be proud of or just simply going through life always taking the path of least resistance and just being happy in the moment and okay with whatever life throws your way.

The catch, though, is that we get to make that choice...not someone else, and certainly not the government. Keep that in mind when you read the following article, and then come election time...choose wisely.

 ___________________________________________________________________________________________

An economics professor at a local college made a statement that he had never failed a single student before, but had recently failed an entire class. That class had insisted that Obama's socialism worked and that no one would be poor and no one would be rich, a great equalizer.

The professor then said, "OK, we will have an experiment in this class on Obama's plan". All grades will be averaged and everyone will receive the same grade so no one will fail and no one will receive an A.... (substituting grades for dollars - something closer to home and more readily understood by all). After the first test, the grades were averaged and everyone got a B.

The students who studied hard were upset and the students who studied little were happy. As the second test rolled around, the students who studied little had studied even less and the ones who studied hard decided they wanted a free ride too so they studied little.

The second test average was a D! No one was happy. When the 3rd test rolled around, the average was an F. As the tests proceeded, the scores never increased as bickering, blame and name-calling all resulted in hard feelings and no one would study for the benefit of anyone else.

To their great surprise, ALL FAILED and the professor told them that socialism would also ultimately fail because when the reward is great, the effort to succeed is great, but when government takes all the reward away, no one will try or want to succeed. It could not be any simpler than that. Remember, there IS a test coming up. The 2012 elections.

These are possibly the 5 best sentences you'll ever read and all applicable to this experiment:

1. You cannot legislate the poor into prosperity by legislating the wealthy out of prosperity.

2. What one person receives without working for, another person must work for without receiving.

3. The government cannot give to anybody anything that the government does not first take from somebody else.

4. You cannot multiply wealth by dividing it!

5. When half of the people get the idea that they do not have to work because the other half is going to take care of them, and when the other half gets the idea that it does no good to work because somebody else is going to get what they work for, that is the beginning of the end of any nation.


No big deal...I just thought you'd want to know... ; )

WOD
Turkish Delight
Warmup

PVC Rotaters and Halos
200 Rope
Wendler
Bench Press
3-3-3+ @ 70% - 80% - 90%
Assistance Work
5 sets of 10 each - 1 min rest between each set
Turkish Get-ups w/ KB or DB - heavy as poss / 
Ring Dips or Ring Pushups

Incline Bench - weight should be 1/2 of 3 rep max


Comments(0)  Tags: crossfit | ring dips | wendler | turkish get-up | obama

Harden Up

Thursday, February 16, 2012


 


Warmup

200 Rope (Practice DU's)
PVC Rotaters & Halos
Active Stretch - 5 Mins
Wendler - 5-5-5+ 65%-75%-85%
WOD
4RFT
10 Goblet Squats 30kg/20kg
20 Box Jumps
30 WallBall
40 Double Unders


Comments(0)  Tags: crossfit | wallball | wendler | goblet squats | active stretch

Updates...

Friday, March 23, 2012


I'm not a big coffee drinker, but after reading this article about  Bullet-proof Coffee I'm thinking that I may want to give this a shot! I love my 1/2 dozen organic eggs-n-veggies w/ fruit every morning, but this might be a fun and different alternative once in a while.

Just a reminder that in April, on Friday the 13th, is the premier of The Three Stooges Movie! I'm thinking that it would be a lot of fun to have a few drinks first to get into the proper frame of mind, so if anybody would like to join me, let's get a group togther and have some fun...nyuk, nyuk, nyul!

A big THANK YOU to our newest CrossFit member and now my personal accupunturist Cynthia for bringing me some super crazy-cool combo healthy desert thing made up of almond butter, cocoa and some sort of super food that comes from a yaks ball sack in syberia (that may not be entirely accurate...sorry) Anyhoo, I'm looking forward to trying it out for my post workout snack!

Lastly, here's a quick shout-out to Cortland and Veg-Magnumus Dave for attacking my "Roy's Old School" workout this morning in fine warrior fashion. They grunted, groaned, moaned and sweated up the gym for almost a whole hour before it was all over, and here's the pics to prove it!


I personally think that veggie-Dave's cape is a nice touch!


WOD

Wendler - 2nd Week / 3rd Week
Standing Press 3-3-3+ @ 70/80/90% of your 3 rep max
then...
EMOTM for 16 minutes:
Odd Minutes
5 Burpees
8 KB SDHP 24/16 kg
Even Minutes
8 KB Swings 24/16kg
5 Dive Bombers


Comments(0)  Tags: crossfit | wod | burpees | SDHP | wendler | accupuncture | dive bombers

Hey, did you hear the one about the 1-legged guy...

Monday, April 16, 2012


Warning: The following blog contains overt sexual references, political incorrectness and unprovoked attacks on the elderly. Stop reading now if you're the kind of person that doesn't think that getting high and watching The 3 Stooges would be a great night ; )

Excuses are as old as time itself.
As a matter of fact, we could probably trace the very first excuse back to Eve who probably blamed her really bad decision to eat the apple on not only the serpent being so convincing, but a bad night's sleep due to a horny Adam trying to mess with her all night long, and well as her frustration with having to use small woodland creatures in lieu of the fact that Tampons weren't widely available in the year 1.

My wife recently recruited an 82 year old woman into her Life-Vantage business as a distributor, and, if I'm being honest, my first thought was that she'd probably end up missing a lot of the weekly meetings because of age related excuses like standing appointments with Bingo, Jeopardy, dying her hair blue and probable instant death.

Boy, was I waaaay off on that assumption. She's made virtually every meeting since she signed up a few weeks ago and she has signed up more people in the last two weeks than damn near all our other distributors combined!

Atypical may be selling this woman short...she just doesn't see her age as a handicap. The other night as her and my wife were headed out to a meeting I remarked at how great she was doing and here was her reply: "I'd be doing even better if people just had more ambition do something with their life!"

BOOM!

So there's an interesting thought to ponder for the day; Perhaps people wouldn't have so many excuses to not reaching their goals if they just had more...

am·bi·tion   [am-bish-uhn]  
1. an earnest desire for some type of achievement or distinction, as power, honor, fame, or wealth, and the willingness to strive for its attainment: "Too much ambition caused him to be disliked by his colleagues."

2. the object, state, or result desired or sought after: "The crown was his ambition." 

3. desire for work or activity; energy:"I awoke feeling tired and utterly lacking in ambition."

Desire is the key word here, so perhaps that is where ambition is born? Well, no one knows for sure, but I do have two quotes that come to mind that I think are apropos:

"It's not that some people have willpower and some don't. It's that some people are ready to change and others are not."

and...

"Don't be deceived into thinking that by changing the external, the internal will be changed. It works the other way around; the path that needs changing is the one in your mind."

 Alright...nuff said. get to work and make it happen, otherwise, stop your bitchin ; )


This is a real pic, kids...not a photoshop. Follow his story here
 

WOD
Wendler - 4th Month 2nd Week
Deadlifts  3-3-3 @ 70-80-90% of 3 Rep Max
Then...
Jackie
For Time
1000M Row
50 Thrusters
30 Pullups


Comments(0)  Tags: crossfit | wendler | Joshua Sundquist | jackie

Kalsu

Monday, April 30, 2012


 

The 12:30 Class beginning the 1/2 Mile of Walking Lunges of Death


WOD

Wendler - 4th Month / 4th Week / Deload
Deads 40-50-60% of 3 Rep Max
Then...
Kalsu
For Time
100 Thrusters
5 Burpees EMOTM


Comments(0)  Tags: crossfit | wendler | 1/2 mile of walking lunges | 100 burpees

Dialogue With Pain...

Tuesday, May 22, 2012



WOD
Wendler

Bench 5-3-1+ @ 75/85/95% of your 3 rep max
Then...
"Pleasure Dome"
Goal is max sets (3+6+9) that you can accomplish in each 3 minute round.
3 Power Cleans 135/95

6 Dips
9 Air Squats 
Five 3-minute Rounds with a 1 Minute Rest Between Each Round
Your score will be the total amount of sets (3+6+9) that you can accomplish for all 5 rounds combined


Comments(0)  Tags: power cleans | dips | bench | air squats | wendler
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