Won't Stop

Won't Stop

How are you supposed to keep going?  Ever had those times when you feel like your world is caving in around you?  Like bad things are happening.  I don't mean you are having a poopy day or you are just in a funk.  But more like BAD shit is happening!  Or maybe it's not that the bad things happen every day but you just can't seem to get out and above it all.  You feel like you try and try but you just can't make it out of the clear.  How the HELL are you supposed to keep going?  It's not easy.  Many people take the easy way out.  But when you feel like you aren't able to do it for yourself any more, or its just hard to do it for yourself, then pick someone else.  The last people I want to disappoint are my kids.  I'm not saying that can't get mad at me.  I'm not saying that everything has to look perfect to them.  But what I am saying is that I can NEVER stop trying to make things better or stop "going" just because it's tough.  What is that showing them?  They are watching me.  They will see if you are supposed to stop if it gets rough.  They will see how I react and respond when things are hard.  Yes, there will be bad times.  Yes, there may be some longer stints than I want of bad times.  But I will not stop and I will do everything I can to not let whatever detract from the joys in life.  Do this by being grateful for what you do have.  There are ALWAYS people worse off than you.   Even when things are bad, there are ways to see happiness and joy.  Don't brush those away just because you are having a bad day.  Don't quit.  It's not your time yet to hang it up!!!:)

FEEL THE BURN!!!

___________________

INFERNO WARM UP X 2

Complete the following: 

.

Tabata Toes

.......8 rounds of :20 on :10 off for max reps

*Score with total number of reps

.

.

then...

.

.

20 min AMRAP:

.......40 reps Double Unders (2:1 Singles)

.......1 rep Snatch (your choice of Power or Squat)

*start at 65% 1RM then increase weight each round

**If 1RM is >195# then increase 10# each round, if under then 5#.  If not enough 2.5 or 5s then repeat that weight for the next round and increase after.

***you have 3 attempts at each wt before you have to do the DUs and go to the next round.

****Score with your highest completed weight

.

.

MWOD:   work the shoulder and internal rotation for snatch

Im only Human

Im only Human

Emotions are a huge part of what makes us human.  One of the coolest things is feeling the rush of adrenaline when you are in a competition or a fight, the flush and the jitters you get when you see someone you are attracted to, and (not that it's enjoyable) but the feel of the heartache of a broken relationship.  All of these things let you know you are alive!   And even though these are so important, they can single handily ruin every thing that you have going on.  Emotions don't take any facts into account.  They are simply feelings and when there are pieces missing to the "Story", then your emotions will fill in the gaps with whatever they want.  This usually is NOT the best resulting action.  Many times your actions end up being even more detrimental!  Ever watched Star Trek?  Mr. Spock is half human and half Vulcan.  Vulcans are a race that is 100% logic and 0% emotions.  This allows them to make decisions based on fact.  They don't get scared or angry.  They just respond solely based on the information at hand.  Could you imagine how your life would be if you could do that?  Yes, there will be some things that are awesome because you wouldn't have to worry about the pain, anger, or jealousy that might be involved.  But then at the same time, you wouldn't feel all those good things either.  Spock, being half and half, was able to (sort of) feel those emotions but had the ability to make logical choices.  We need to make sure that we have some of these Spock skills.  We need to be able to control our emotions.  Not let emotions completely ruin our day, or make us cocky.  We need to be able to keep them in check.  True there are times where a rush of emotions has allowed us to do some pretty amazing things. But most of the time it will back fire on you.  Emotions make us human.  But we can't let them get the best of us.  How do they say it?.....  "Keep Calm and Chive On!" : )

FEEL THE BURN!!!

___________________

INFERNO WARM UP X 2

Complete the following: 

.

Technique Thursday

.......Take 15 minutes to work to a Max Box Jump Height and a Max Broad Jump Distance

.

.

then....

.

.

8 min AMRAP:

.......10 reps Deads (135/95, 30%1RM, wt to get 45-50UB)

.......15 reps Box Jump (24/20, stepping is allowed)

.......15 reps Deads (185/125, 40%1RM, wt to get 40-45UB)

.......15 reps Box Jump (24/20)

.......20 reps Deads (225/155, 50%1RM, wt to get 30-35UB)

.......15 reps Box Jump (24/20)

.......25 reps Deads (275/185, 60%1RM, wt to get 25-30UB)

.......15 reps Box Jump (24/20)

.......30 reps Dead (315/205, 70%1RM, wt to get 20-25UB)

.......15 reps Box Jump (24/20)

.......35 reps Dead (365/225, 80%1RM, wt to get 15-20UB)

.......15 reps Box Jump (24/20)

*We will do 2 heats of this.  Have a partner count for you!

.

.

MWOD:   mash out your hamstrings with a lacrosse ball on the box and foam roll your back

Affirmations

Affirmations

As cheesy as all the positive affirmation things there are out there, you can NEVER discount the power of positive thinking.  Sometimes the difference between an unreal great day and one of the worst days ever all can be the difference of a feeling.  I have seen the second someone feels like things are working in their favor, their entire demeanor changes.  They smie more.  They walk tall.  They believe in themselves.  They are confident.  They are in FLOW.  Then if something goes wrong, and it seems like things arent going their way, they slump their shoulders.  They stare off into space.  They dont smile.  They arent sure of themselves.  They are waiting for the next bad thing to happen.  They are in a downward spiral.  Now we all know that there are good and bad things that happen everyday but depending on how yo CHOOSE to respond to these things are going to start down the path of positive or negative.  You need to WORK to keep yourself on the positive side.  No matter how bad or frustrating things get, you have to battle fallin into the trenches of negativity.  How can we do that?  Go to those cheesy positive affirmation sites or instagram and let the words get into you.  Listen to a favortie song.  Look at a picture that makes you smile.  Enjoy the view of a morning sunrise and a morning cup of coffee.  Whatever it is, start small and easy and then ride that wave to bigger and better things.  IT will be your protection through out the day!  So go get your cheesy on and have a great day!!  :)

FEEL THE BURN!!!

___________________

INFERNO WARM UP X 2

Complete the following: 

.

Front Squat (16 min clock)

.......10 x 1

*work to a new 1RM

.

.

then...

.

.

10 min AMRAP:

2/2. 4/4, 6/6, 8/8, etc....reps:

.......Alt DB Squat Snatch (75/50, wt to get 14-18UB)

.......DB Facing Burpees

.

.

MWOD:   prepping the body for those DB OHS's

Ice Man

Ice Man

I was asked a question:  when do you decide if you should still compete or not?  Is it really worth it to not make it?  I think this question can be applied to everything we want out there.  But it's truly up to you.  There isn't a magic date, or number of years, or amount of success or failure that says, "now is the time to stop!"  It all comes down to you as an individual.  I wrestled with Chuck Liddell in college and we became good friends.  We all know him now as the "Ice Man".  He was the first big superstar in UFC in which he was the Light Heavy Weight Champion of the World for a bit.  And after a few years, some losses, and not being the best, people were saying he should quit.  He even had a couple fights where he got pounded.  But he didn't stop fighting.  He said he loved to fight and he would as long as he was still enjoying it.  For many, if they were to lose, then they wouldn't want to do it anymore.  Chuck loved the whole thing: the training, the anticipation, the stare downs, the adrenaline rush, and the actual hand to hand battle.  He just loved it all.  Sure he wanted to win, but it really wasn't just about that.  The general consensus is you quit when you are ahead.  That's not what Chuck did.  He quit when he decided to quit.  As an athlete, you are a brand and for many.  The brand is only good or desired if you are winning.  But he defied this.  His brand became, "because i want to."  I love it!  You should do what you want to do as long as you want to.  If you dont enjoy it anymore, then stop. But if its something you love, they go as long as YOU want.  Screw what everyone else thinks.  You do YOU!!!:)

FEEL THE BURN!!!

___________________

INFERNO WARM UP X 2

Complete the following: 

.

Thruster Party (12 min)

.......0:00-3:00: 4 reps @75%!RM

.......3:00-6:00: 3 reps @80%1RM

.......6:00-9:00: 2 reps @85%1RM

.......9:00-12:00: 1 rep @90%1RM

*take from the ground!

.

.

then...

.

.

4 Rounds For Time: (15 min limit)

.......35 reps Push Ups

.......25 reps Chest to Bar Pull-ups

.......15 reps OHS (155/105, 50%1RM, wt to get 20-24UB)

.

.

MWOD:   foam roll lats, happy baby w/ band with arms overhead, softball to upper pec and front delt

Voices

Voices

We have talked about those voices in your head that tell you to stop.  You cant make it, you’re done, etc.  All the negative voices.  But there are some voices that we seem to miss.  And the reason we miss it as a “bad” voice is because it is dressed up as a positive voice.  Have you heard this one? “you can stop now…you did great”, or “thats all you have and you did great”, or other variations like this.  The reason i say these are negative voices that are disguised as positive is because of this:  if you have to tell yourself that you worked hard enough then you probably didnt.  Why do you feel you need to say that you “gave all you have”?  Is it to make yourself feel better that you didnt get the result that you wanted?  DONT LISTEN TO THOSE VOICES!!!  When you go and do whatever it is that you are doing, just KNOW that are giving it all you have.  Giving it all you have IS what you do.  Dont go and give yourself a participation award. Just get in there and DO YOUR THING!:)

FEEL THE BURN!!!

___________________

INFERNO WARM UP X 2

Complete the following: 

.

30 min EMOM:

.......Min 1)  12 reps Wall Balls (30/20#@10', or 20/14#@12')

.......Min 2) 8 reps Dead Lift (185/125, 40%1RM, wt to get 35-40UB)

.......Min 3) 4 reps Snatch (185/125, 75%1RM, wt to get 4-7UB)

.

.

MWOD:   Foam roll the IT band, roll low back out, ext rotation with band