Battle Royale

Battle Royale

GOOD LUCK TO ALL THE COMPETITORS AT THE BATTLE ROYALE TODAY!!!!

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Partner Event:

For Time (18 min Cap)

.......60 cal Row

.......40 reps Squat Clean and Jerk (135/95)

.......40 reps Pull Ups

.......50 cal Row

.......30 reps Squat Clean and Jerk (165/115)

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

.......40 cal Row

.......20 reps Clean and Jerk (185/125)

.......20 reps Bar Muscle Ups

*break these up any way you like between the partners.  only one working at one time.

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MWOD:   whatever you need to di ti kick ass today!

The List

The List

Misery loves company.  And for many, they feel like thy need to prove to you how and why their life is so much more difficult thatyour life.  Why?  For some, its them trying to prove their worth.  To show that they really are a "this" or a ""that type of perseon.  For others, its it trying to show someone else that they are much more of a person that you because what they have to deal with on a daily basis.  And for still others, they will be hoping for sympathy or a break from those around them.  The simple truth is that no matter how bad your life or situation is, there is ALWAYS someone who has it much worse than you.  It doesnt matter if its money, relationship, job, kids, stress, etc as the main topic of discussion.  Because of this, there needs to be a switch from "poor me" to "how lucky i am.  It needs to be a switch from thinking about what you dont have, to be thankful for what you do have.  Sure you can work to get money because we all need money to get what we need and to be able to do what we want to do.  But its not money that will make us happy.  When we are grateful for the things we have, we start to REALLY understand what those thing truly mean to us.  We see the real importance of them in our world.  As you begin to do this, you will start to transform to a much more positive outlook on everything because your focus will be positive thinking about how great everything in your life is.  Positive begets positive and the cycle continues that way.  So dont was your time trying to impress anyone with how shitty your life is.  Instead, be thankful for the life you have, the things you have, and the people in your live.  Just imagine how bad it would be without any of that!  I dont even want to think about that!!! :)

LAST CLASS TO IN SLO IS 345pm, NIPOMOS IS 405pm. NO CLASS SATURDAY DUE TO BATTLE ROYALE COMPETITION!!!!!

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Dead Lift (15 min)

.......5-3-3-1-1-1-1-1 reps

*work to a 1RM.  Warm up with 2 warm up sets then start your set of 5 at 50%1RM.  Build up from there.

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then...

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5 Rounds for Time: (15 min limit)

.......20 reps Wall Ball (20/15#@10')

.......20 reps KB Swing (70/53, wt to swing 20+times UB)

.......20 rps Pull-ups

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MWOD:  use the lacrosse ball to mash out yor lower back bands, foam roller out the low back, banded good mornings

RXish

RXish

What is in an RX?  If you do it (meaning you do everything as written on the website, not just the weight but all aspects of the workout) then you get to put those letters next to your name for everyone to see. Is that a cool thing?  Yes, it is cool.  But if you put RX and you got only 2 rounds of a workout where you should have gotten 5-6, then you really didn't do it as RX'ed.  Also, if you do RX in a Time Domain workout and you don't even come close, then again you really aren't doing RX because you aren't getting the desired response from the workout.  Doing RX has NOTHIN to do with trying to make you better than you were yesterday.  It has nothing to do with making you look better naked.  Doing RX ONLY works if that is the correct weight for you to be able to get the desired response out of the workout.  The training is designed to get you stronger, to increase muscle tone, to improve your cardiorespiratory stamina, to improve your power and speed, to improve your flexibility, to improve your balance, etc.  But it has NOTHING to with building your ego.  That isn't even considered when the program is built.  In fact, that is NEVER considered when we do any coaching.  The RX is truly designed so that the people who are really able to do those weights approximately the number of times listed unbroken fresh so that they get a good workout too.  The will NEVER be a reason to RX-plus these workouts.  I have heard sometimes that not being able to RX a workout is frustrating.  It shouldn't be.  If you are getting exactly what you need from the workout, then asking for an RX next your name means nothing.  I have heard that some people will choose to do another program because they can RX the workouts there.  Whats the point of lowering the standard for yourself just to put RX on the board?  It does nothing for you.  You don't even get any "brownie-points" or ego strokes if you go RX when you shouldn't.  Don't be fooled by the RX.  We want you to get the benefits of these workouts and if you do them right, you will. If you don't, then you won't! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Technique Thursday

.......Take 15 min to work on Bounding Agility including the square in-n-out jump for height and speed (put 4x45# bumpers in a square position with PVC pipe connecting the bumpers.  Start from the center, with a 2 footed jump, jump forward over the pvc and then back, then out to the rt and back, then out behind, then back, then out to the left and back for time.  Then increase the height by 45# all the way around.  Go until you fail.  Then bound over 4 pvc pipe hurdles for max height.

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then...

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For Time: (12 min cap)

.......400m Run

.......20 reps Back Squat (225/155#, 75%1RM Clean and Jerk)

.......400m Run

.......20 reps Front Squat (same wt)

.......400m Run

.......20 reps Overhead Squat (same wt)

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MWOD:   Compression band ankle and calves, mash calves, mash quads

 

Control

Control

Well, the trip home was.......  looooooooong!  I ended up staying at the Stockholm Airport overnight.  It wasn't like it was from 2am to 5am.  I mean like from 830pm to 930am.  It really wasn't bad.  I've done it before in other airports.  But there were actually quite a few others doing the same thing.  Young people, old people, guys, girls, couples, etc.  I wanted to sleep but that usually never works.  You try to find a comfortable bench but I'm longer than most of them so it's never a good position. You get a crook in your neck from the other armrest.  It gets cold.  You could really go for coffee but nothing is open.  Then when people start to shuffle around, it's 4 am, but still, nothing is open.  Then you try to get to your gate through customs but then won't let you in until 2 hours before the flight.  Then you are the one that gets flagged to be checked for whatever reason.  Then you checked in but forgot to choose your seat and realize that you have an eleven-hour flight and you don't have the aisle seat.  The larger lady next to you does speak English and for some reason doesn't need to get up to go to the bathroom or anything.  Then a guy on the plane takes too many sleeping pills and passes out and then you need to make a medical diversion to another airport.  Then you miss your connecting flight.  Then you are set up to go standby 2 hours later but get a ticket for 5 hours later.  But then you FINALLY make it home!  As you can see, there were a TON of things that could have pissed me off.  I was tired, hungry and my ass hurt BAD!  any of those things could have set me off.  At one point in my life, they WOULD have!  But not now.  Why not?  Well, the first thing is what would be the point?  Would it fix anything to get all pissed?  No.  Would it make my trip go by faster or make me feel better?  NO.  Would it make the 10-hour flight any better for me to dislike the lady for the whole trip because she doesn't have to pee?  NOPE.  Those are all things that I have ZERO control over.  I could only control how I responded in those situations.  I could control the things I choose to do during the time.  I could control if I let myself get angry or just try to do some work and enjoy my time.  I'll admit it's a very mature action for me.  I didn't always have that ability.  But I will say that it is NECESSARY for EVERYONE!  It allows you to not get all fired up for no reason.  It allows you to save energy for when you need it.  It will allow you to actually be able to enjoy your life.  And it will allow you to be able to decrease the Cortisol hormone in your body which will also keep you healthier and have better recovery.  It's just better for you to do it!  Believe me, if some crazy passionate Italian guy can do it, then you can too!! :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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Death by HSPU

........*do 1 rep in min 1, 2 reps in min 2, 3 reps in min 3, etc (unless you can do 20 UB then start at 5 in min 1. Must get at least through 10 rounds.  If you dont, then take 1 min REST and then do 3 one minute rounds of 70% of your most successful round.

*score with what round you finished

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then...

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15 min Clock:

10 x :90 sec Rounds:

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

.......15 reps Air Squats

.......10 reps Push Ups

*will get min :15 sec rest per round

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MWOD:   lacrosse ball in the upper traps and neck, kb for exteranl rotation for shoulders and mash out the calves

Back at it

I'm almost back home.  Actually, I'm sitting here in the Stockholm Airport getting the wifi set up so that I can hang out here overnight.  Yeah I know, I could get a hotel (they even have a hotel here in the airport) but why do that when I'm just going to be up early, getting to my gate, then getting on the plane to head home.  This past week has been a trip, literally.  I went to Rotterdam and Geneva for my Master Experience Seminars, then commentated the Swiss Alpine Battle.  I got to hang out in Switzerland in between.  Let's just say that I tried REALLY hard to get a good picture of the Swiss Alps and no matter what I did, it just couldn't capture the massiveness of it.  After talking to a bunch of residents in the area, all I could talk to them about was how beautiful it was.  But to them, they almost forgot the Alps were there!  It's like my oldest daughter who has grown up near the beach, whose elementary school had a recess area where you could see the ocean, a junior high that overlooked the ocean, and they can go hang out regularly at the beach if she and her friends want.  They have no idea what it's like NOT to have that beach and ocean right there.  I'm from Arizona, and so even though I was a beach lifeguard and worked the beach fire stations for my fire career, I still look at it every day and appreciate it.  I think it's important to be able to see the beauty in these things.  It doesn't matter if you live in the desert (which has its own AMAZING beauty), the mountains, the beach, the plains, etc, you need to be able to see the beauty in where you are.  It's always easy to see the crap stuff, but there really is a bunch of beauty out there. I'm not saying to pretend like there isn't crap around you.  I'm just saying to acknowledge the awesome stuff also.  Balance the bad with the good.  More than likely (unless you are an awesome photographer) you won't be able to truly capture it except for how you see it and how it makes you feel!  Keep your eyes open!  :)

FEEL THE BURN!!!

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INFERNO WARM UP X 2

Complete the following:

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For Time (30 min limit)

.......60 reps OHS(135/95, 45%1RM, wt to get 24-28UB)

.......50 reps Box Jump Overs (24/20)

.......40 reps Toes to Bar

*50 reps Bar Facing Burpees FOR TIME!!!

.......30 reps Shoulder to Overhead (same wt as OHS)

.......20 reps Dead Lift (275/195, 60%1RM, wt to get 22-26UB)

.......10 reps Bar Muscle Ups (2:1 Chest to Bar)

**You will have 2 scores: 1) your overall time or number of reps, AND 2) the time for just your 50 reps of Burpees.  So look at the clock when you start and finish.  Do a little math. It's good for the brain:)

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MWOD:   do 4 directions banded shoulders, foam roll low back and quads