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Motivated or Mortified?

Thursday, June 04, 2009

I often talk to people who have seen or heard about our CrossFit training and I usually get only one of two responses:

Response 1: Oh my Gosh, that's way too hard, I could never do that.

Response 2: Oh my Gosh, that looks so hard, I want to be able to do that!

I guess you could call this a matter of two people being on the same planet, but living in different worlds.

One person is mortified, the other is motivated.

One person sees things as hard, the other sees things as a challenge to be met.

I prefer to see everything in life as a challenge, because a challenge is something to rise up to, to conquer, to defeat, to best.

Hard sucks, but a challenge represents an opportunity to show what you're made of.

So in the end it's all a matter of perspective, but boy...what a difference that  perspective will make when it comes to your attitude towards your workout.

And to demonstrate what a nice, strong attitude looks like, check out  the COOl DOWN part of my 9am classes workout today and then ask yourself this question:

Too hard...or challenging?!!
 

Either way, I still love ya ; )

Live With Passion,

Roy
 

Workout Of The Day:
"Busted"
Warmup - As many pullups as possible in 10 minutes
100 Thrusters (95-m / 55-w) for time
Cool down - 1 mile run carrying 16lb sledgehammer

Our First Challenge

Friday, June 05, 2009

Tomorrow, Sat June 6th is CrossFit Body Constructions first challenge, Barbara.

Barbara consists of 5 rounds of 20 pullups, 30 pushups, 40 situps and 50 air squats with a 3 minute rest period between each round.

So far 12 clients have signed up to take the challenge, so all of them along with their friends and family cheering them on should make for an exciting challenge.

It's going to a lot of fun, with over $240 in cash prizes being rewarded, free smoothies, and some really nice gifts from from our client and tennis shoe expert, Ken, from The New Balance store at Westshore mall.

If you haven't signed up yet, get here by 9:30 tomorrow and you can still get in, or just show up and cheer everybody on.

Live With Passion,

Roy

Big John taking on Wall Ball
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Todays WOD (Workout of the Day): The Filthy Fifty
50 Pullups
50 Burpees
50 Wall Ball
50 1 Pood KB Swings
50 Knee to chest
50 Box Jumps
50 Walking Lunges Each Leg
50 45lb Push Press
50 Back Extensions
50 Double Unders
 

June CrossFit Challenge Results

Monday, June 08, 2009

Congrats to Sarai and Ken, winners of our first challenge this past Saturday.

The challenge was "Barbara", which was 5 rounds for time of 20 pullups, 30 pushups, 40 situps and 50 air squats.

Each round was followed by a mandatory 3 minute rest, which is definitely needed, as this a big workout.

Each round was timed, and the winners were determined by the fastest average time per round.

The next challenge will be in August, and we'll be announcing details next week.

Live With Passion,

Roy

Workout of the day
"Thunder"
5 rounds for time of
21 95lb Thrusters
21 Double Unders

Ageless and Living Big

Wednesday, June 10, 2009

It's good to have role models, as they are generally people who walk the talk.

I like to study successful people, read their books, try their advice on for size and incorporate their success principles into my life.

So when I heard about Don Wildman a couple years ago, I was fascinated.

I don't want to say anything else cause' ya'll need to read this article to find out for yourself what makes this guy so special.

The article's a little long, but will give you a big dose of inspiration for not only how to take your training up a notch or twenty, but how to live big as well.

Post comments, please, as I'm curious as to whether you think this guy is as amazing as I do!

http://www.esquire.com/features/don-wildman-0508

Live With Passion,

Roy

 75 Year Old WIldman Knocking Out Some Pullups

Workout Of The Day "EVA"
5 rounds for time:
1/2 Mile Run
30 Pullups
30 11/2 pood KB Swings

A "Carved From Stone" Mind-Set

Thursday, June 11, 2009

When it's time to workout, how is your mindset?

Are you ramped up, excited and ready to leave it on the gym floor, or do you have a million other thoughts going through your head and your workout is just one more thing to cross off your to-do list?

Having spent a lifetime training myself and thousands of others, I can tell you that without a doubt, your mindset is the single most important factor when it comes to changing your body.

Going through the motions in the gym (95% of everybody in all gyms across America) without a strong mindset is akin to running on a treadmill; you're moving a lot but not going anywhere.

All training should be approached as if your life depends on it right then and there. Sub-par mental and physical commitment mean death. Anything less than ALL your effort will not suffice. This is a warrior’s mind-set, this is attitude.

A good workout is not one written neatly on a clean program card from the gym. A good workout is a quest; something that should give you butterflies at the very thought of what lies ahead. This is what develops real character, real conditioning.

You might start out soft with the attitude that you're fragile but you will end up being carved from stone. This applies to everyone from old ladies to elite athletes and fighters. Carved from stone means strong and resilient, resistant to fatigue and emotional breakdown, resistant to the common ailments of the general public.

Attitude is about thinking, breathing and behaving as if everything you do has purpose (because it should). Develop an attitude where, as Nike says, “impossible is nothing”, treat every day as if there was a victory lying ahead if only you apply all of yourself.

Every bead of sweat falling from your head, every weight you've pumped, every grueling challenge you have overcome…the history of all of that is in your eyes. This is attitude, this is dedication to the development of excellence.

In any situation for the rest of your life you should not have to think, “damn, I should have trained more”, instead you will be standing there feeling like a lion, like a king leading an army to battle. That is attitude, that is spirit.

Live With Passion,

Roy

Workout Of The Day/WOD

15 95lb Hang Cleans

12 Ring Dips

21 Situps