Actions

Actions

Actions speak SO much louder than words.  There are so many people out there I respect and I love to watch them just do their thing.  This doesn't mean they are successful 100% of the time.  There will be times they fall on their face.  But this is life.  I mean if you don't fail, then you aren't trying very hard at all.  Failing means that you just aren't there yet, you haven't mastered all the things you need to line up, or you needed to learn something before you could move forward.  But none of these cases are bad.  In fact, the best of the best of the best in ANY area has failed a TON of times.   So if this is how its supposed to be, why do people have the need to let you know they might fail before anything even happens?  I'm sure you have seen this before, "Hey you, let's enter this competition!"  "Ok but I haven't been feeling very well and I'm not really good at [fill in the movement] so I'm not sure ill be able to do much for you."  Or when people post on social media that they probably won't be doing well because they have this thing or that thing that has come up and they feel they need to let you know just in case you wonder why they aren't doing very well.  First off, no one cares.  I mean sure people like you and want to know how you are doing but if you feel you need to give a pre-emptive "I have all these great things happening and so I won't be able to concentrate on this so I won't do good but I just had to tell you" statement.... I mean come on.  Next, if you feel you have to let the world know about this then you are WAY too worried about what others around you are thinking about.  It's your world and your life.  These other people have NO barring on your life so don't worry about them.  And finally, show some self-pride!  You know what you have going on in your world.  You know how hard it is or how good it is.  You know all the variables and all the pieces.  And you alone will know how you are doing.  You feeling good about your results, or you being satisfied with them is all you should be worried about.  YOU are your own barometer so don't worry about anyone else.  You just keep doing your thing and giving it all you have!  Now, let's CRUSH this week!!!:)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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Front Squat 10 min EMOM:

.......Min 1) 50%1RM + 10 reps Push Ups

.......Min 2) 60%1RM + 10 reps Push Ups

.......Min 3) 70%1RM + 10 reps Push Ups

.......Min 4-10) 80%1RM + 10 reps Push Ups

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then....

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5 Rounds for time (15 min cap)

.......300m Run

.......10 reps S2O (185/125, 60%1RM, wt to get 20-24UB)

.......15 reps Alt Pistols

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MWOD:   pvc pipe and band for shoulder external rotation and BB to mash out quads

For you or me?

For you or me?

So the Open is right around the corner.  The 18.0 thing came out with some new standards and EVERYWHERE there are strategy videos coming out of the woodwork.  They will say things about how fast to go, how wide to put your feet, when to drop the dumbbell, where to drop the dumbbell, how high to stand up or not stand up, where you should go fast and where you should conserve your energy.  And I'll say that EACH AND EVERYONE OF THESE tips have some validity.  But they not for everyone.  Not even close.  Let's take me and my brother James.  Yes, we are blood but when it comes to these workouts we are almost 100% opposite of each other.  My strength is my engine and capacity, and his strength is his strength and his power output.  Let's say the workout is Mod Heavy Snatch and Pull-ups, 4 Rounds of 7 snatches and 28 pull-ups  He will have the advantage in the snatch and I'll have the advantage in the pull-ups.  Some general strategies would be to do singles on the snatch and break up the pull-ups early.  For him, breaking the pull-ups somewhere between 7-10 reps (even though he could do more) so he has the grip to power through the snatch in multiples I think would be a solid call.  For me, it would be to maybe only break one time in the pull-ups because I'll need to do singles in the snatch.  The point I'm making is that you need to be smart about all the info out there.  Know your body and from there you can determine the best strategy for your strength and weaknesses.  Dont just follow the popular youtube strategy.  See whats out there and the apply or test the ones suited to you and then crush it!:)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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For Time:

5-4-3-2-1 reps

.......Snatch (185/125, 70%1RM)

.......Ring Muscle Ups (5 BMU, 12 C2B Pull ups)

.......Box Jump Over (30/24")

5-4-3-2-1 reps

.......OHS (185/125, same as above)

.......HS Walk (50', 40', 30', 20', 10')

.......Pistols each leg (5 each, 4 each, etc)

5-4-3-2-1- reps

.......Hang Clean and Jerk (same as above)

.......Strict Deficit HSPU (6"/3")

.......Front Rack Lunges each leg (same wt as above, 5 each, 4 each, etc)

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MWOD:    tend to those sore and tired bits

Happy not Great

Happy not Great

I read a post by someone that said you should do what makes you happy but instead do something that makes you great.  My initial reaction to this was not agreeing with them.  The context she was using was that she is a competitive athlete and she likes to do things that bring "blood, sweat, and tears".  She was saying things like this make her uncomfortable and bring change.  Ok, I get that.  But one of the biggest things I see in today's social media world is that everyone is TRYING TO BE A SOMEONE.  They are doing things to make them great.  They are doing what she is saying to do.  But the issue with trying to be great is that you need someone outside of you to say you are great.  if you were doing it for YOU then you would be doing it to make you happy.  The second you are doing for YOU, then you dont care what the outside world thinks or says.  You wont be looking for someones approval.  You will be dpoing it because you love it.  Lets say you want to be a real competitive CrossFit athlete.  The level of incredible athletes out there is nuts.  So the number of actual competitive elite athletes isnt really that big world wide.  But if you are out there training, pushing, drilling, practicing, learning, experiencing, failing, succeeding, sweating, bleeding, and tearing and doing it because you love it and you love the journy of it, then you are doing what makes you happy!!  Dont live your life trying to be a someone. Dont live your life looing for the aapprival of other people.  Do what makes you happy!  Do what you love to do!  When you are doing your thing, good things will come from that.  Great things!   :)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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10 min EMOM:

Push Press Plus

.......Min 1) 3 reps @65%1RM Push Press + 10 air squats

.......Min 2) 3 reps @70%1RM + 10 air squats

.......Min 3) 3 reps @75%1RM + 10 air squats

.......Min 4-10) 3 reps @ 80%1RM + 10 air squats

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then...

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15 min AMRAP

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

.......25 reps Pull-ups

.......25 reps Alt DB Snatch (50/35#, something you can move 25-30times UB)

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MWOD:   foam roll the lats and calves, bands and PVC pipe for external rotation shoulders 

Boxless

Boxless

I love the movie the Goonies.  First, its one of the best 80's movies out there but secondly, and more importantly, I think it really grabs the view of "youth" in the movie.  The greatest aspect of kids is that they don't understand all the rules of the world yet so they can think outside the box.  They aren't confined by "this will work" and "this won't work".  They can freely come up with ideas or thoughts without any restrictions or barriers.  I hate that we lose this as we get older.  So many of us get trapped in the world by everything around us: what we think we want to do, what we think others want us to do, what others will think, what our expectations are, how these things all fit in our life, will it make it better or not, etc.  Children don't care about these like we do.  Sure no one wants to be made fun of or to feel stupid, but since they are bound so strongly by these made-up rules, they are able to let their brain flow much more freely.  This isn't reserved to only coming up with ideas but choosing certain dreams as well.  Kids don't worry if something seems impossible or not.  They are just fired up to be driving towards that goal.  I have said many times that you need to love the journey.  This applies here but it's not what I'm talking about.  As we get older we start to get a feel for what we can and cant do.  If the goal happens to fall into the "cant do" realm, then we won't really go for it.  It's not supposed to happen.  So we don't let it happen.  We really have to try to get that skill, that power, that ability to not let our brains get boxed in, back like the way we had it when we were kids.  Sure, there might be some pretty crazy ideas that come out of it but there will also be some pretty spectacular ones too.  Wouldn't you like the chance to have the spectacular one?  I know I would!  Bring on the kid brain!!!  And now, back to watching the Goonies!!!  HEY YOU GUUUUUUUUYYYYYSSSS!!!:)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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For Time: (25 min limit)

10 Rounds:

.......10 reps Power Snatches (95/65, wt to get 20-25UB)

.......10 reps Burpee Box Jump Overs (24/20")

5 min REST

21-15-9 reps:

.......Alt DB Snatch (50/35#, wt to get 30-35B)

.......Lat DB Burpees

*In both pieces, the new standard will be used.  No stepping down or up for RX.  Must jump off 2 feet and land with 2 feet.  Can switch hands on DB anywhere from in front of face to the floor but not overhead.

**Score is 2 times: the time for the first piece, then the time for the second piece.  NOT THE OVERALL TIME!!

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MWOD:   open hips up with band distraction, downward dog, kb external rotation for shoulders, foam roll low back

 

Stop your WHINING

Stop your WHINING

We all know that we are what we do regularly.  If you are a hard worker regularly, then you are a hard worker.  If you regularly stand with great posture, then you will have good posture.  This will go for all aspects of your life.  Even complaining and whining.  Complaining is a habit and the more you complain the more you will complain more.  You see your body is a master of efficiency and it will find what you do regularly and physically change it so that it will be easier for you to do whatever it is that you're doing.  So with complaining, if this is what you do, then your body will morph your neurons so that it will be easier and more efficient to complain.  Seems strange huh!  But this is really what happens.  We complain for many different reasons.  Mostly its to try to make ourselves feel better.  Its a way of setting up a built-in excuse in case we don't do well.  It's a way to put some bad light on someone or something else to show that we are better.  But in reality is just a bunch of hot air that no one really cares about or cares to hear.  Complaining never makes anyone else feel better.  Its even been shown that if one person in a group starts to complain, it will actually change the energy of the group to a more negative vibe.  And if we know that positive begets positive, then the same work for negative.  So if you are a complainer, do everything you can to stop it.  If you are around a complainer, do everything you can to get away from them.  There's always a silver lining and all that stuff:)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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Technique Thursday

.......take 15 minutes to find a 1RM Turkish Get Up on each Arm.  

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10 min EMOM:

.......Min 1) 3 reps Back Squat + 10 sit ups (50%1RM, 225/155, wt to get 18-22UB)

.......MIn 2) 3 reps Back Squat + 10 sit ups (60%1RM, 255/175, wt to get 12-16UB)

.......MIn 3) 3 reps Back Squat + 10 sit ups (70%1RM, 285/195, wt to get 8-12UB)

.......Min 4-10) 3 reps Back Squat + 10 sit ups (80%1RM, 315/215, wt to get 6-10UB)

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then....

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Tabata Sit-Up

.......8 rounds of :20 max sit-ups, :10 REST. 

*Score max number of sit-ups and your lowest scoring round

SIT UP ALL THE WAY!!!!

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MWOD:   Mash out quads and IT bands with bar, foam roll low back