Smoke and Mirrors

Smoke and Mirrors

Knowledge is an amazing thing!  But have you ever been beaten in the face by "knowledge"?  Let me ask you this: did you ever have a teacher that would intentionally use massively big words for the sole purpose to show how smart they are or so that you would be in awe of their brilliance?  I have.  But I didn't learn anything extra from them because of the vocabulary they threw at me.  I come from a teaching family.  Both my parents were teachers and coaches and what I learned from them is that being a great teacher isn't about the amazing vocabulary that comes out of your mouth but rather whether or not they understand what you are saying.  It's taking the knowledge and being able to explain the exact same thing to 10 different people in 10 different ways.  This doesn't mean you are dumbing it down.  It just means that you have so much knowledge of the subject that you can come at it in a bunch of different ways.  Since we are in the fitness world, let's take the phrase "external rotation".  We hear it and say it all the time but do you know what it means?  The basis of the phrase is that when you "externally rotate" your arm or your leg, you are rotating it out away from the midline of the body.  For this to happen, there needs to be certain muscles that fire in a particular order so that this rotational effect happens.  The joint will always search for stability.  If the joint is wound up so that the limb is "screwed" into the socket then the stability is found in the joint rather than moving out and backing up against some random tendon or knees driving inward.  This may be said as "screw your feet in to the ground", or "wined up the shoulder", or "turn your hand out".  But either way it's said, the object is for you to undestand how and why you should be moving this way or why you aren't able to move that way.  But this understanding of knowledge should be in everything you do.  Don't let yourself get WOW'ed by big words or smoke and mirrors.  If they really know the information they will be able to really be able to make you understand it! :)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Back Squats

10 min EMOM:

.......MIn 1) 3 reps @70%

.......Min 2) 3 reps @80%

.......Min 3) 3 reps @85%

.......Min 4-10) 3 reps @90%

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then...

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12 min AMRAP:

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

.......Overhead Squats (95/65, wt to get 25-30UB)

.......Toes to Bar

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

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MWOD:   external rotation with the band for the shoulders, use lacrosse ball in the TFL and IT Band and right above the knee cap.

Post-it Notes

Post-it Notes

Have you ever had anything like this ever happen to you?  You get all excited about buying a new car, and there's one you really want and you finally buy it?  Then you see YOUR car EVERYWHERE??  Why does this happen?  Before you got it, you thought about the car and how you will look in it, how it will drive, the trips you will take.  All of these things are little mental advertisements that occur throughout the day.  You constantly see it.  Then these thoughts become so ingrained that you memorize them without knowing it.  This becomes your normal.  You can do the same thing with other things.  Give this a try: If there is something you want, take post-it notes and put what you want up all over the place where you will see it; the bathroom mirror, your car speedometer, the bathroom wall, the refrigerator, your laptop, etc.  You will see this thing you want over and over and over.  It will become the norm.  It won't be such a far away idea but something that WILL happen or you WILL do.  I know it sounds a little silly but give it a try.  I have tried other techniques like this and they do work.  There really something to say about the power of positive and recurring thoughts:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Technique Thursday

.......Take 15 minutes and work on Free Standing Handstands. This will include from a box, to 1 foot on the wall, to banded free standing on the rig, to freestanding for time.

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then...

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15 min EMOM:

.......0:00-5:00:  5 reps Jerk each minute building to 80%1RM

.......5:00-15:00:  100m Run + 2 reps Jerk @80%1RM

*  take from the rack

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MWOD:  compression band wrists and shoulders, kb exteral rotation for shoulders

Action

Action

Have you ever been so scared, freaked out or worried that you totally froze in your tracks?  It happens.  It sucks.  Basically, your brain is stopping you from moving so that it can decide what the best choice of action should be.  The problem is that since we have grown up with a complete fear of failing that if we think that, in a big situation, we might fail if we pick the wrong choice, then we don't do anything.  We will justify it to ourselves that we are looking to find the best possible option.......and while we are doing that.....we are doing nothing.  Lack of action is worse that the wrong action.  This doesn't mean do something that's just dumb for the sake of doing something, but it means to pick a path and go.  Get your plan and go. But just don't let yourself get locked.  When in doubt, you have to do some action.  It will be easier to alter your action once you are doing it because you are already in motion.  Action will always be your savior! :)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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For Time:  (27 min limit)

The Seven:

7 Rounds:

.......7 reps HSPU

.......7 reps Thruster (135/95, 55%1RM, wt to get 18-22UB)

.......7 reps Knees to Elbows

.......7 reps Dead Lift (245/170, 55%1RM)

.......7 reps Burpees

.......7 reps  KB Swing (70/53, wt to get 20 UB)

.......7 reps Pull-ups

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MWOD:   banded hip work, kb external shoulder rotation, banded internal shoulder

No Finish Line

No Finish Line

As we grow up, we see people that have things that we want. Money, cars, homes, jobs, things.  "If I only had (fill in the blank) my life would be awesome and I'd be so happy!"  This isn't an uncommon comment.  The basis of this comment is that there is a point we need to get to hit this mark of happiness.  But many many times, this finish line is not the source of happiness.  Let's take money.  I have known people that make $20k a year, $50k a year, $150k a year and each of them will say they need to make some more money.  This is because we will all live within our means.  When we don't have money, we think about getting money and then when we get it, and we spend it.  There goes the money.  So where is the point where you actually get to be happy?  I'd say it's the journey getting to this mystery point.  Let's take fitness, we will say that the goal is to improve yourself 1% each day.  This doesn't seem like much but over the course of 100 days, you have now improved yourself 100%!  That's pretty awesome, right?  But is that truly the finish line you are looking for?  Will you be happy when you lose the 15 pounds or increase your back squat by 30 pounds?  Sure for the moment but it won't change your life.  But look at the path you have to go to do it.  This is what will make you happy.  Its the big picture of what you are trying to do, the cool thoughts about making it happen, and then knowing that you are accomplishing more and more of that path on your way.  So go ahead and pick your finish line but realize that it's kinda like a mirage.  It will keep moving as you move, but you will keep getting better and being happy as you are moving forward!  Progress is what makes us happy.  The quest is what makes us happy. Makes us feel alive.  Not content.  Drive forward and be happy!:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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OHS (15 min limit)

.......8 x 3 reps

*work to a heavy triple

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then...

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12 min AMRAP:

.......4 reps Front Squats, no rack (225/155, 70%, 1RM Sqt Clean)

.......100 m Run

.......12 reps Pull-ups

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MWOD:   banded external shoulder rotation and mash out the quads and forearms

 

Zebras

Zebras

I read a book called "Why Zebras Don't Get Ulcers".  What would your answer be?  Would you say that zebras are worrisome animals?  Nah.  The fact is that humans are the only animals that worry about what "might happen."  Animals may be concerned about things but they pretty much just do their thing and respond to stimuli that affect them.  They are almost in a state of relaxation until they are in a Fight or Flight situation.  This keeps their stress down until they need to use it.  Humans, well we are stressed out all the time.  We will ALWAYS have our thoughts go towards the negative, what might happens, or what could happen and this affects us.  Wouldnt it be more fun to think about something cool happening instead? Sure BUT the reason we go to the negative is because it's a protection measure.  Things that are bad for us have a much more drastic chance of harming us that something good happening.  When was the last time you got hurt because you passed your test, or found some money, or got good news from a doctor?  Exactly, never!  But when we constantly are worrying about the bad things that might happen, we end up have long lasting issues with our health.  Our bodies aren't designed to CONSTANTLY be worrying.  All those things about too much stress then become real:  Lack of sleep, increased weight, low sex drive, decreased immune system, cardiac problems, etc.  It just doesn't pay to sit there and constantly go to the bad things.  Test this out, see how hard it is to stop yourself from having these thoughts, then switch the thought with the positive.  No, it's not easy and it takes practice.  But just think how nice your life would be if you could drop the amount of stress and worry about it!  Then you'll be like the Zebra, ulcer-free!:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

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Thruster Party

.......0:00-3:00: 4 reps @75%1RM

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

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

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

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then...

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17 min Clock:

5 min AMRAP:

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

.......5 reps Lat Burpee Jump Over the PVC Pipe + Jump Back (30/24")

3 min REST

4 min AMRAP:

.......8 reps Alt DB Snatch

.......4 reps Lat Burpee Jump Over PVC Pipe + Jump Back

2 min REST

3 min AMRAP:

.......6 reps Alt DB Snatch

.......3 reps Lat Burpee Jump Over PVC Pipe + Jump Back

*Do a Burpee, then do a lateral jump over the PVC pipe, then jump back.  So each Burpee rep has 2 lateral jumps in it. 

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MWOD:   mobilize your hips, mash your calves, foam roll the lats