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Wednesday, September 30, 2009

BASE

"I never saw a wild thing sorry for itself. A bird will fall frozen dead from a bough without ever having felt sorry for itself."
-from "Self-Pity" by D.H. Lawrence


Warm Up


Strength/Skill
Back Squats 5-5-5-5-5


WOD
"Helen"
3 rounds for time:
Run 400 metes
21 KB Swings @ 70#
12 Chest to Bar Pull Ups


Endurance
Run: 10 x 200m Hill repeats with 5 times the recovery
(Ex.if it takes 40 seconds to run the 200m then you recover 3:20)


PETER PAN

Who said man can't fly?!

Monday, September 28, 2009

Blade Runner

If you train hard, you'll not only be hard, you'll be hard to beat.
-Herschel Walker


Warm Up


Strength/Skill
300 Double Unders


WOD
"Badger"
3 rounds for time:
30 Squat Cleans @ 95#
30 Pull Ups
Run 800 Meters

Endurance
Run
6x3 min. intervals
rest 1 min. on intervals #1,3 and 5. Rest 3 min.
on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min. intervals.

DESTINY

Oscar Pistorius is a runner, a very fast runner at that.
His destiny was to run. No matter what obstacles got in his way.
Even the loss of both legs.
What's your Destiny?


Sunday, September 27, 2009

Worth Having

"You have plenty of courage, I am sure," answered Oz. "All you need is confidence in yourself. There is no living thing that is not afraid when it faces danger. The true courage is in facing danger when you are afraid, and that kind of courage you have in plenty."
-L. Frank Baum (Wizard of Oz)

Warm Up

WOD-1
Complete as many rounds as possible in 20 minutes of:
5 Thrusters @ 95#
7 Hanging Power Cleans @ 95#
10 Sumo Dead Lift High Pulls @ 95#

Rest 5 hours

WOD-2
3 rounds:
AMRAP of Back Squats @ 135#
Run 800 Meters

Once the bar is racked or set down take off for your run

Endurance
Rest

SWEAT

This is another POV filmed video. In this video, filmed by Cody Townsend, It shows a couloir that he and Jeremy Jones hiked up and then rocketed down. The shredding in this video is awesome, but the part that I like the most are the tracks that Cody is skiing over as he flies down the couloir. I see it as proof, metaphorically, that anything worth having, in this case flying down a couloir in the Sierra's, is worth sweating and working for.
For me the times that I have had to kick off my skis, throw them over my shoulder and start climbing up have been some of my absolute favorite runs. There is a sense of, 'I earned this' which makes it so much sweeter.
Put in the leg work and the rewards are priceless.


Here is Cody Townsend's video and what he wrote about it.

Flashing Hallways from Cody Townsend on Vimeo.



A simple fact of professional skiing is that the content you capture throughout the wintery months is usually relegated to top secret status until the Fall movie releases. So unfortunately a lot of the video and pictures I capture along the way I cannot share with the world. Which sucks in many ways because there is some cool stories along the way and I'd love to share them real time. But (and here's the big but) there is a time in the season when the movies are out, I've had a chance to see what film shots and photographs the content providers have used and then I can start to blast the interweb with unused videos, photos and stories from the winter's past. So now is the time folks. It is story time!

This particular adventure starts in frozen ski boots, perched high atop the Sierra's, with a blazing red sunset falling behind the horizon of the California coast. Jeremy Jones and I discussed lines, hikes and couloirs that were just off the beaten path. Mountains and faces that would tickle off the lips of only serious ski junkies while 99% of skiers flew, drove or skinned right on by. There was one particular couloir of this magnitude and character that I knew about from years past. I began to hype it up to him. "It's a pencil of snow amid thousands of feet of rock." "Shoots straight out of the river" "It's a hallway to heaven" Jeremy was easily convinced. We were off tomorrow.

Jeremy has a very particular laugh. It's a laugh that encompasses the fortune of happiness along with the challenge that accompanies the pleasure. When we pulled up to the bottom of this particular couloir, he laughed.



There wasn't much preparation in the ascent of the couloir. It was pretty much, cross the river, don't get your feet wet, skirt the talus, hike the couloir. No ropes, no crampons, no nothing. Just your own two feet. Well that is the way it was supposed to be. Jeremy had the secret weapon that made me feel like Minnesotan moose trying to ford a Floridian swamp. Jeremy floated atop the punchy crust of the talus with his Vertical Ascender snowshoes while I mercilessly sunk up to my crotch on every step. The frustration was boiling as hot as the sweat that pored off my body. I crunched down into a hollow abyss of snow while Jer's tracks sunk mere inches. Never in my life have I prayed so vigorously for hard snow. After an extra hour of struggle the pitch started to steepen and the frozen avalanche debris at the exit of the couloir began to harden enough to prevent my sinking. It was a welcomed grace.



Soon the major push was on. I chased Jeremy up the couloir as his mountain goat legs escalatored him to the top at a ridiculous pace.



After three hours of very straight forward but at times extremely difficult slogging (for myself, not Jer) we had made it.



And now it's time for the down. Although I'm really learning to love the up, in reality it's all about the down. I mean really people, if there was no down, we wouldn't go up. Oh and Jer and I wanted to ride this with a unique touch. As much as I love the guy and respect everything he's done, we did not want this to be an McClean 168cm hopped turned descent. We wanted to flash this thing. Edge to edge, continually and fast. I think we accomplished that task, but why don't you check it out for yourself.

Friday, September 25, 2009

270 Seconds

"All right, they're on our left, they're on our right, they're in front of us, they're behind us... they can't get away this time." [When Surrounded By 8 Enemy Divisions During WW2]
-Chesty Puller

Warm Up

Strength/Skill
50 Hanging Power Snatch @ 45# Oly Bar

WOD
30-20-10-5-15-25 reps of:
Front Squats @135#
Double Unders
KB Swings @ 70# KB or DB

Endurance
Run: 2x10min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

MIND

This video stopped me in my tracks. It shows a skier (I don't know the skiers name nor where this occurred) dropping in and almost immediately getting swallowed up by an avalanche.
In the article that I pulled this video from, it says that once the snow overtook him he descended 1500 feet in 20 seconds. The video is a POV (point of view) camera mounted on the downed skiers helmet. In the video once the avalanche stops, he is buried for 4 and half minutes until his buddies locate and dig him out. He was wearing a beacon and right before he stopped sliding his glove came off and laid on the snow just above the place he was buried.
Four and half minutes may not seem like a long time but in a situation like that, I bet its an eternity. While watching the video I started thinking, what the heck would I do here. I've been around snow my whole life, skiing it, climbing and hiking through it and although, thank God, I've never been in an avalanche, I have seen the power of snow.
4.5 minutes. Watch the video, listen to his breathing as he is stuck under the snow. What would you be thinking? Would you freak out? Would you stay calm? Who would you be thinking about? What if your buddies couldn't find you, would you do whatever you could to get out? Would fear take over and leave you unable to think?
I am in no way trying to say, suck it up and get out. No sir, that's not what I'm saying. But these are real questions and part of being prepared. Just the thought may freak some people out and they may say 'I don't even want to think about that'. I say, yes think about it. And not just about what you would do or how you would react to an avalanche, but to any challenging situation you may face.
For me watching that video I found myself getting scared for the first minute and then I started thinking ok what would I do. Of course it is much easier to think that, sitting in my cozy chair in a warm room and the snow is a digital picture on my computer. But I began to think about how I might feel if it was me. Because he was found, those 270 seconds, were a gift. Frightening, of course but I guarantee you "his breakfast tomorrow will taste better than any breakfast he's ever tasted".



Avalanche Skier POV Helmet Cam Burial & Rescue in Haines, Alaska from Chappy on Vimeo.

Thursday, September 24, 2009

"First rule of leadership: everything is your fault."


Warm Up

Strength/Skill
Dead Lifts 5-5-5-5-5

WOD
10 Power Clean & Jerk @135#
5 Rounds of Cindy
10
Power C&J
5 rounds of Cindy
10
Power C&J

One round of Cindy is: 5 pull-ups, 10 push-ups, 15 squats.

"THOM"
Run 1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.

COURAGE

First off if you haven't seen this movie, Shame On YOU!
Second if you have, go out and face your El Guapo today!




Wednesday, September 23, 2009

Broham

"And now", cried Max, "let the WILD Rumpus start!"
-'Where the Wild Things Are'



Warm Up


Strength/Skill
30 Pistols on each leg


WOD
For Time:

15 Power Cleans @155#
10 Muscle ups
30 Burpees

12 Power Cleans
8 Muscle Ups
25 Burpees

9 Power Cleans
6 Muscle Ups
20 Burpees

6 Power Cleans
4 Muscle Ups
15 Burpees

3 Power Cleans
2 Muscle Up
10 Burpees


Endurance
6x400 meter sprints
90% effort
rest 60 seconds between each

BROTHERS

People who train together, or take on any physically demanding tasks together, grow a very strong bond with each other. When I was very young I remember waking up, long before the sun rose, with my Dad to watch him get on his rower in our backyard or go and watch him workout at the gym.
He took my brother and I most of the time, and although we were way too young to lift weights he'd let us "help" him. Which pretty much means we'd hang on each side of the bar as he pressed us over his head. Those early days were the foundation for the bond my Dad, Brother and I have now today. Eventually my Brother and I grew and we stopped watching Dad and started training with him. And as we got older my Brother and I began to compete with each other. Not in a negative way, but in the most positive form of competition. We'd throw a challenge down and both go at it, all the while cheering each other on.
Another thing that brought us so close together, was that anytime we took a vacation, it was either to go skiing, white water rafting, hiking or anything that involved being outdoors and had some physical task. To this day I've never been to Disney World or Land, but I wouldn't trade a single one of our excursions for that.
Although my Dad, Brother and I have not lived in the same city, or state for that matter, in over six years we still meet up to ski, climb, hike and all that good stuff. We also still make sure that each one of us is training and physically testing ourselves daily. Thanksgiving and Christmas at the Schrock house is bound to have some sort of push up/ pull up challenge or a timed 10 mile run. And those are some of my favorite memories and I know there will be many more to come.

Gonna switch gears here a bit, check out the dude in this video!
Talk about stepping up!
A perfect example of being sure you are ready for any situation that life my throw at you.
And I guarantee you, when it does happen you will not have planned for it or have been expecting it. That doesn't just mean physically, it also means training yourself to always be aware. Aware of your surroundings and what's going on around you.
So continue to train "In case sh#t happens"

Tuesday, September 22, 2009

Commitment

"Somebody may beat me, but they are going to have to bleed to do it."
-Steve Prefontaine


Warm Up

Strength/Skill
50 Back Squats @135#
50 Front Squats @115#
50 OverHead Squats @95#
(Do the least amount of sets possible for each set)

WOD
100 Handstand Push Ups for time
If you're not able to do Handstand PushUps
do 300 Push Ups for time.
Full range of motion for both.

Rest 3+ hours

WOD2
500 Double Unders for time

COMMITMENT

When it comes to committing to a physical task, I don't think that there is anything as demanding as "free climbing" or "soloing". They are both the same thing, basically it's climbing rock walls (natural or man made) without the usage of ropes. When rock climbing ropes are used in case you slip or fall and will catch you. Without ropes, once you've started your ascent up you better keep going up or, well there is no or.
There are loads of amazing free climbing videos but these two have always been very amazing to me. The first is of Dan Osman, an American climber, who became very popular in the 90's. And the second is of
Kothi Raja and Indian climber, known as "Mr Jyothiraja". Watch what he does at 0:11 in the video.





Monday, September 21, 2009

Fight

"Fight till the last gasp!"
-William Shakespeare


Warm Up

Strength/Skill
Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

WOD
10-9-8-7-6-5-4-3-2-1 for time of:
Squat Clean Thrusters @ 115#
50-45-40-35-30-25-20-15-10-5
Double Unders
(10 Squat Clean Thrusters then 50 Double Unders, 9/45. 8/40. 7/35 and so on)

Rest 5 minutes

WOD2
15 rounds for time of
5 Chest to Bar Pull Ups
5 KB Swings @ 70# KB

Rest 3+ hours

Endurance
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)


DETERMINATION

Some of you may remember the name Derek Redmond, from the 1992 Olympics. If not, here is a visa commercial used at the 2008 Olympics that gives you a brief look at his story. Also below is an article by Rick Weinberg for ESPN.com that gives a full account of Derek's Determination.







Unlike Carl Lewis and Daley Thompson, Derek Redmond is not a name that conjures up memories of Olympic gold medals. But it is Redmond who defines the essence of the human spirit.

Redmond arrived at the 1992 Olympic Summer Games in Barcelona determined to win a medal in the 400. The color of the medal was meaningless; he just wanted to win one. Just one.

He had been forced to withdraw from the 400 at the 1988 Games in Seoul, only 10 minutes before the race, because of an Achilles tendon injury. He then underwent five surgeries over the next year. This was the same runner who had shattered the British 400-meter record at age 19. So when the 1992 Games arrived, this was his time, his moment, his stage, to show the world how good he was and who he was.

Derek's father Jim had accompanied him to Barcelona, just as he did for all world competitions. They were as close as a father and son could be. Inseparable, really. The best of friends. When Derek ran, it was as if his father were running right next to him.

THE MOMENT
The day of the race arrives. Father and son reminisce about what it took for Derek to get to this point. They talk about ignoring past heartbreaks, past failures. They agree that if anything bad happens, no matter what it is, Derek has to finish the race, period.

The top four finishers in each of the two semifinal heats qualify for the Olympic final. As race time approaches for the semifinal 400 heat, Jim heads up to his seat at the top of Olympic Stadium, not far from where the Olympic torch was lit just a few days earlier. He is wearing a T-shirt that reads, "Have you hugged your foot today?"

The stadium is packed with 65,000 fans, bracing themselves for one of sport's greatest and most exciting spectacles. The race begins and Redmond breaks from the pack and quickly seizes the lead. "Keep it up, keep it up," Jim says to himself.

Down the backstretch, only 175 meters away from finishing, Redmond is a shoo-in to make the finals. Suddenly, he hears a pop. In his right hamstring. He pulls up lame, as if he had been shot.

"Oh, no," Jim says to himself. His face pales. His leg quivering, Redmond begins hopping on one leg, then slows down and falls to the track. As he lays on the track, clutching his right hamstring, a medical personnel unit runs toward him. At the same time, Jim Redmond, seeing his son in trouble, races down from the top row of the stands, sidestepping people, bumping into others. He has no credential to be on the track, but all he thinks about is getting to his son, to help him up. "I wasn't going to be stopped by anyone," he later tells the media.

On the track, Redmond realizes his dream of an Olympic medal is gone. Tears run down his face. "All I could think was, 'I'm out of the Olympics -- again,'" he would say.

As the medical crew arrives with a stretcher, Redmond tells them, "No, there's no way I'm getting on that stretcher. I'm going to finish my race."

Then, in a moment that will live forever in the minds of millions, Redmond lifts himself to his feet, ever so slowly, and starts hobbling down the track. The other runners have finished the race, with Steve Lewis of the U.S. winning the contest in 44.50. Suddenly, everyone realizes that Redmond isn't dropping out of the race by hobbling off to the side of the track. No, he is actually continuing on one leg. He's going to attempt to hobble his way to the finish line. All by himself. All in the name of pride and heart.

Slowly, the crowd, in total disbelief, rises and begins to roar. The roar gets louder and louder. Through the searing pain, Redmond hears the cheers, but "I wasn't doing it for the crowd," he would later say. "I was doing it for me. Whether people thought I was an idiot or a hero, I wanted to finish the race. I'm the one who has to live with it."

One painful step at a time, each one a little slower and more painful than the one before, his face twisted with pain and tears, Redmond limps onward, and the crowd, many in tears, cheer him on.

Suddenly, Jim Redmond finally gets to the bottom of the stands, leaps over the railing, avoids a security guard, and runs out to his son, with two security people chasing after him. "That's my son out there," he yells back to security, "and I'm going to help him."

Finally, with Derek refusing to surrender and painfully limping along the track, Jim reaches his son at the final curve, about 120 meters from the finish, and wraps his arm around his waist.

"I'm here, son," Jim says softly, hugging his boy. "We'll finish together." Derek puts his arms around his father's shoulders and sobs.

Together, arm in arm, father and son, with 65,000 people cheering, clapping and crying, finish the race, just as they vowed they would. A couple steps from the finish line, and with the crowd in an absolute frenzy, Jim releases the grip he has on his son, so Derek could cross the finish line by himself. Then he throws his arms around Derek again, both crying, along with everyone in the stands and on TV.

"I'm the proudest father alive," he tells the press afterwards, tears in his eyes. "I'm prouder of him than I would have been if he had won the gold medal. It took a lot of guts for him to do what he did."

Article by: Rick Weinberg


"Fight till the last gasp!"
-William Shakespeare



Sunday, September 20, 2009

Perfect

Do not wait for ideal circumstances, nor for the best opportunities; they will never come.
-Janet Erskine Stuart

Warm Up

Strength/Skill
Front Squats 2-2-2-2-2-2

WOD
5 rounds for time:
200 meter sandbag run @ 80# sandbag
25 WallBall @ 15# ball
15 DeadLifts @ 135#
5 MuscleUps

(If you don't have a sandbag use two 40# dumbbells, hold one in each hand and do a 200 m. farmers walk or get creative and pick up something awkward and heavy and run/walk 200 m. with it)

Endurance
Timed 2 mile run

LIFE

Don't ever let anyone decide your fate.
If someone doubts you, they're pretty much saying, "I'm too scared to do that, so there is no way you or anyone else could do it."
Look past the doubters own fears and continue to ascend life and never ever quit until you've reached your summit.
You have no one to answer to, but yourself.
Control your own fate!

Saturday, September 19, 2009

Wolves


"Tough times never last, but tough people do."
-Robert H. Schuller

Warm Up

WOD

5 rounds for time:
Run 600 meters
3 Rope Climb @ 25'
30 Push Ups
50 Sumo Dead Lift @ 70# KB

(If you don't have a rope to climb throw a short rope or towel over a pull up bar and do 15 pull ups while holding each side of the rope or towel. 15 pull ups will equal the 2 rope climbs.)

Rest 3+ hours

WOD2
21-18-15-12-9-6-3-
Handstand Push Ups
L-Pull Ups

Endurance

Rest

LIFE

One evening an old Cherokee told his grandson about a battle that
goes on inside every man.

He said, 'My son, the battle is between two wolves inside us all."

One is Evil.

It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity,
guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is Good.

It is joy, peace, love, hope, serenity, humility, kindness, benevolence,
empathy, generosity, truth, compassion and faith.'

The grandson thought about it for a minute and then asked his
grandfather:

Which wolf wins?'

The old Cherokee simply replied, 'The one you feed.'

You choose the life You lead.
Attitude is a decision.
To be a good man isn't always going to be easy, but anything worth having is worth fighting for.

Sports Videos, News, Blogs

Friday, September 18, 2009

Risk

"Our strength grows out of our weaknesses"
-Ralph Waldo Emerson


Warm up

Strength/Skill
100 Back Squats @ 135#
Do this in the least amount of sets as possible

WOD
10 rounds for time:
5 Dead Lifts @ 225#
10 Knees to Elbow
15 Push Ups

Rest 3+ hours

Endurance
"Death by 10"
Run 10 meters on the min. Every minute, add 10 meters.
set up 2 cones 10 meters a part, and add one return trip each minute on the minute add 10 meters each round until you can no longer continue.


SPIRIT

“Wanted. Men for hazardous journey. Low wages. Bitter cold. Long hours of complete darkness. Safe return doubtful. Honor and recognition in the event of success.”

Ernest Shackleton’s 1907 ad in London’s Times, recruiting a crew to sail with him on his exploration of the South Pole

Life is meant to be an adventure. Life is meant to have risks.
No matter how much you try and deny or avoid it, we are not meant to be here forever.
Worrying about death is like worrying about the sun rising tomorrow, it's going to happen.
A quote from the movie 'Fight Club' sums it up for me, "you need to know, not fear, but know that one day you are going to die."
For most people this is a scary, touchy subject. And they may see this post as negative.
I simply don't see it that way. Not until we accept that we do not have "all the time in the world" can we begin to fully live.
Every time I read about a big mountain skier, base jumper, mountain climber or any other extreme athlete that has died while doing their sport, I think, wow they died doing what they loved. Sure most of the time it happens too soon with these guys and girls but it's not tragic.
They knew the risks that were involved with what they did. But the love and passion of it trumped those risks.
One of my all time favorite quotes;

"The first question which you will ask and which I must try to answer is this, 'What is the use of climbing Mount Everest ?' and my answer must at once be, 'It is no use'. There is not the slightest prospect of any gain whatsoever. Oh, we may learn a little about the behavior of the human body at high altitudes, and possibly medical men may turn our observation to some account for the purposes of aviation. But otherwise nothing will come of it. We shall not bring back a single bit of gold or silver, not a gem, nor any coal or iron. We shall not find a single foot of earth that can be planted with crops to raise food. It's no use. So, if you cannot understand that there is something in man which responds to the challenge of this mountain and goes out to meet it, that the struggle is the struggle of life itself upward and forever upward, then you won't see why we go. What we get from this adventure is just sheer joy. And joy is, after all, the end of life. We do not live to eat and make money. We eat and make money to be able to enjoy life. That is what life means and what life is for."
-George Leigh Mallory


That sums me up. I am constantly asking myself, "on my last day, will this matter?"
Your last day on Earth are you going to think to yourself, 'I wish I had done this or that' or 'What a bad ass ride that was!'
It's your choice. Risk, Love, Seek Adventure everyday!
Whatever your Mount Everest may be, literally or figuratively, GO GET IT!






Thursday, September 17, 2009

Motivation

"If you find a road without any obstacles, It probably doesn't lead anywhere."
-Anonymous

Warm Up


Strength/Skill
75 Handstand Pushups in 5 mins. or less (full range of motion)
50 Deadlifts @ 185 in 3 mins. or less

WOD
(from FitQuest)
"The Lullaby"
5 power snatches at the top of every minute, followed by AMRAP burpees for the remainder of the minute. continue this progression until 100 burpees total is reached.
Once completed
transition to 5 OH squats at the top of every minute, followed by AMRAP double unders for the remainder of the minute. continue this progression until 500 double unders is reached.
Snatches & OHsquats @ 105#

Endurance
(CrossFit Endurance)
Run: 8 x 200m Rest 1 min between intervals


MOTIVATION

Need Motivation?

Wednesday, September 16, 2009

Strength??

Cowards die many times before their deaths; the valiant never taste death but once.
-William Shakespeare

Warm Up

Strength/Skill
OverHead Squats 3-3-3-3


WOD
7 rounds for time
5 Thrusters @ 115#
10 Sumo Deadlift High Pull @ 70# KB
10 GI Janes (Burpee into a Pull Up)
Run 200 meters

Rest 3+ hours


WOD
5 rounds for time
15 SumoDeadLift @70# KB
10 Goblet Squats @70# KB
5 KB Swings @70# KB

Endurance
Rest


LIFE

We aren't quite as important as we would like to think we are.





But I see this as a great thing. Our problems and worries become so big in our minds that we become so self involved and distracted to what life is truly about.
Now I'm not claiming to know "the secret to life", because honestly that answer is completely different for each and every person. But the one thing in common to each persons "secret" is true happiness in whatever brings that to you. Because if you're not laughing everyday, you're missing the point of your time here.

SPIRIT

I've busted my face, cracked my head, and have had multiple stitches and not once did a tear run down my cheek, but watching this ladies story last night made me tear up. I sometimes find myself judging peoples "strength" by their physical appearance, and lets be honest the contestants on NBC's 'The Biggest Loser' are not the ideal representation of strength. But once again my ego was checked and I was completely proved wrong. Season 8 of the Biggest Loser aired last night and it began with the typical, boo hoo stories of why these people have "let themselves go". But then Abby told her story.




What an amazing STRONG spirit and heart this woman has. She said "by the grace of God I was not in the van with my family. So for some unknown reason to me God kept me here for a second chance." and she said it with tears AND a smile. I've never lost anyone that is extremely close to me and I honestly don't know how I'd handle it. Jillian the female trainer on the show said the same thing. She also said that when she does lose a loved one she will remember Abby's strength and that will help her be strong at that time.
Abby showed me how to be STRONG in an area that, without hearing her story and seeing how she is handling it, I may have been a much weaker person.
I will from this day forward do my best never to judge "strength" purely on physical appearance.

TOUGH

Ok WAY to much foo foo stuff today so this is to fire you back up and get you hard chargin today!
Always fires me up!


Tuesday, September 15, 2009

Faith

"Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow - that is patience."



Warm Up



WOD

15-10-5 of

Power Snatch @ 135#

Toes to Bar



then



Run 10k



then



15-10-5 of

Power Clean @ 155#

Pull Ups





SPIRIT



Laminin : a molecular cell adhesion molecule that is the glue holding together protein molecules in the body.

<span class=

The picture on the left is a diagram of a Laminin molecule and to the right are actual pictures of Laminin molecules. Pretty cool that the molecule that holds our body together, holds us together is shaped like a cross.

Laminin is the glue that holds the human body together. It's what keeps us from falling apart.

Some may think that this is a stretch and thats ok. Thats where faith steps in.

I know where my faith stands and that makes me a better man.

A life without faith is a life without purpose.

I completely believe in studying, researching and asking questions. Everybody from every culture, race and religion can teach me something to better this life. But the more I learn the stronger my faith becomes.

Faith is defined as, complete trust or confidence in someone or something.

Complete trust, pretty much means walking blindly. Love is faith. We have no idea if the ones we love will always be there for us, but we have faith that they will.

Live with Faith.

God is Love.







Monday, September 14, 2009

Honor

"A man has honor if he holds himself to an ideal of conduct though it is inconvenient, unprofitable, or dangerous to do so."
-Walter Lippmann

Warm Up

Strength/Skill
Hanging Power Snatch 3-3-3

WOD
For time;
25 Handstand Push Ups
21 Dead Lifts @ 225#
50 double unders
9 Muscle Ups
15 Dead Lifts @ 225#
50 double unders
15
Muscle Ups
9 Dead Lifts @ 225#
50 double unders
21
Muscle Ups
25 Handstand Push Ups

Rest 3+ hours

WOD2
5 rounds for time(s):
Run 200 m
15 Burpees
Run 200 m
15 Box Jumps
Rest 2:00 between each round

Endurance

Rest

MIND/SPIRIT

-Rectitude
-Courage
-Benevolence
-Respect
-Honesty
-Honor
-Loyalty

These are the seven core virtues of Bushido.
Bushidō (武士道?), meaning "Way of the Warrior", is a Japanese code of conduct and a way of the samurai life, loosely analogous to the concept of chivalry. It originates from the samurai moral code and stresses frugality, loyalty, martial arts mastery, and honor unto death.

These are morals and values that I do my absolute best each day, to hold to.
Some days it's easy to hold to them and some days it's a challenge.
No matter what I will continue to apply this "code of conduct" to my everyday life. To live with these virtues, I can walk with my head up and be able to look anyone I encounter in the eye.

21"For we are taking pains to do what is right, not only in the eyes of the Lord but also in the eyes of men."
2 Corinthians 8:21





Sunday, September 13, 2009

Hang On

"Success seems to be largely a matter of hanging on after others have let go. "
~ William Feather

Warm Up

Strength/Skill
Front Squats 3-3-3-3-3

WOD
(OPT WOD)
7 rounds for time:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Pull Ups
7 KB Swings @ 70#

Endurance
(CrossFit Endurance)
Run: 3x( 200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.



Saturday, September 12, 2009

Become More

"Battle not with monsters lest ye become one, and if you gaze into the abyss the abyss gazes into you."
-Friedrich Nietzsche

Warm Up

Strength/Skill
Sumo Dead Lift 3-3-3

WOD1
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Rest 7 - 10 mins. then

WOD2
5 Rounds for time:
50 Double Unders
25 Push Ups
25 SDLHP @75#

Endurance
(CrossFit Endurance)
Run: 1 mile Hill climb, Incline between 6-15%

MIND

When faced with with a daunting battle, metaphorically or literally, become more than just a man. Become what you fear, harness it.
Life is full of storms, and it's not just about getting through them. But how you get through them.
"Life is a storm, my young friend. You will bask in the sunlight one moment, be shattered on the rocks the next. What makes you a man is what you do when that storm comes. You must look into that storm and shout as you did in Rome. Do your worst, for I will do mine! Then the fates will know you as we know you: the man!" -Edmond, from 'The Count of Monte Cristo'
Become more than the storm. Show no fear.
"Battle not with monsters lest ye become one."

Friday, September 11, 2009

Do More

"If you only do what you know you can do - you never do very much."
-Tom Krause

Warm Up


Strength/Skill
Pistols 5 x 3 each leg
Handstand Hold 3 x 30 sec. (use wall if needed)

WOD
25 Deadlifts @215#
12 Muscle Ups
Run 400 meters
25 Squat clean and Jerks @125#
9 Muscle Ups
Run 800 meters
25 Thruster @75#
6 Muscle Ups
Run 1200 meters
25 Overhead squat @45#
3 Muscle Ups
Run 1600 meters

Load the bar in the following order to start the workout:
15# plates (or a 10# & a 5#), then add 25# plates, and then add 45# plates.
After the DL drop the 45# plates.
After the SC&J drop the 25# plates.
After the Thrusters drop the 15# plates/
Use just the bar for the OHS.


Endurance
Rest


SPIRIT

NEVER QUIT!



Thursday, September 10, 2009

Earn It

"When you are not practicing, remember, someone somewhere is practicing, and when you meet him he will win."
-Ed Macauley

Warm Up

Strength/Skill
200 Double Unders
Dead Lifts 3 x 5

WOD
"Silver's 2nd Challenge" for time:
30 Burpees
15 Hanging Power Cleans @ 135#
24 Burpees
12 Hanging Power Cleans
18 Burpees
9 Hanging Power Cleans

Rest 3+ hours

WOD-2
for time:
15 Chest to Bar Pull Ups
15 KB Swings @ 70# (KB or DB)
15 Handstand Push Ups
Sprint 200 meters
10 CtB PU
10 KBS @ 70#
10 HSPU
Sprint 200 m
5 CtB PU
5 KBS @ 70#
5 HSPU
Sprint 200 m

Endurance
Rest

DEDICATION

There are No tricks. No short cuts. No easy paths.
There is only hard work. sweat. pain. determination. dedication. persistence.
Nobody achieves anything by accident or by "pure luck".
If you want something, work for it. Bust your ass to achieve it.
Some days you will soar through the sky and some days you'll be dragged across the ground.
But the difference maker is, if you keep moving and continue forward on your journey.
Charge Hard!
And remember somewhere, someone is working harder than you.





Wednesday, September 9, 2009

A Temple

Daily Devotional by Max Lucado
“the One who came still comes and the One who spoke still speaks”


The Temple of God’s Spirit


You should know that your body is a temple for the Holy Spirit who is in you. You have received the Holy Spirit from God. So you do not belong to yourselves.
1 Corinthians 6:19 (
NCV)

You will live forever in this body. It will be different, mind you. What is now crooked will be straightened. What is now faulty will be fixed. Your body will be different, but you won't have a different body. You will have this one. Does that change the view you have of it? I hope so.

God has a high regard for your body. You should as well. Respect it. I did not say worship it. But I did say respect it. It is after all the temple of God. Be careful how you feed it, use it, and maintain it. You wouldn't want anyone trashing your home; God doesn't want anyone trashing his. After all, it is his, isn't it?

From: When Christ Comes
Copyright (Word Publishing, 1999)
Max Lucado

Excuses

"Excellence is not a singular act, but a habit. You are what you repeatedly do."
-Shaquille Oneal

Warm Up

Strength/Skill
Do 1 Handstand Push Up every 20 sec.
for as many rounds possible.

WOD
95# Overhead Squat Ladder 1-15 for time:

Remember for the ladder you have to do each set without dropping the weight
In other words round one is one rep without dropping
For round 2 you must do 2 reps without racking
For round 10 you must do 10 reps without racking the bar
Round 15, is 15 reps without racking or losing the weight
You can rack between rounds or put bar on the ground

Endurance

1 mile timed

MIND

No excuses. EVER.




Tuesday, September 8, 2009

Believe

"One day your life will flash before your eyes.
Make sure its worth watching."


Warm Up

Strength/Skill
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
must stop between each round

WOD
21,18,15,12,9,6,3 rep rounds for time;
95# Dead Lift
95# Hang Power Clean
95# Front Squat
95# Push Jerk

Rest 3+ hours

Endurance
2 mile run

MIND

"I believed that I could do it.......
I know that I do belong here........
I have a chance against anyone."
-Melanie Oudin

Melanie Oudin is a 17 year old American currently competing in the 2009 US Open.
She is continuously fighting her way through each match, against opponents that were supposed to "run right over her".
But obviously they are not.
It's no shock to Melanie though.
She knows she belongs there.
She knows she can compete.
She knows that she can win.
She knows because she is prepared.
Believe in yourself and you can accomplish anything.
Never listen to the doubters, they stink of fear.
Go achieve Great things!





Monday, September 7, 2009

LIVIN!

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."
-Maria Robinson

Warm Up

WOD
(CrossFit)
6 rounds for time:
Run 400 Meters
25 Burpees

Rest (and if your feeling good)

3+ hours after first WOD

WOD-2
(CrossFit Central)
10-9-8-7-6-5-4-3-2-1 of
Push Press @ 135#
Kneest to Elbows

Happy Labor Day

LIFE

KEEP ON L-I-V-I-N!


Sunday, September 6, 2009

Proof

Yes this movie is a classic and yes it is very cheesey, but still a golden oldie.
But the reason I put this clip up is that it is proof that you don't need fancy equipment, crazy contraptions or even the newest "keep you cool" nike shirt, to train.
All you need is the desire to get it done.
"I don't like going to the gym"
"I don't have this or that"
Excuses, everything you need is right in front of you.
It's up to you to get it done.

14ers

In three words I can sum up everything I've learned about life. It goes on.
-Robert Frost


Warm Up

Strength/Skill
200 Double Unders

WOD
"Cindy"
As Many Rounds As Possible in 20 mins.
5 Pull Ups
10 Push Ups
15 Air Squats

Endurance
Rest

GOALS

Set your goals and go after them!




Saturday, September 5, 2009

HP

"Experience is a hard teacher. She gives the test first, the lesson afterwards."
-Anonymous

Warm Up

Strength/Skill
Clean & Jerk
1-1-1-1-1

WOD-1
15 Power Clean & Jerk @ 135#
5 Muscle Ups
12 Power C&J @ 145#
5 Muscle Ups
9 Power C&J @ 155#
5 Muscle Ups
6 Power C&J @ 165#
5 Muscle Ups
3 Power C&J @ 175#

rest 3-5 mins.

WOD-2
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Endurance
Run 8 x 20 sec. on/ 10 sec. off
all out efforts

SPIRIT

I thank God everyday for the blessings in my life.
One thing that I am constantly grateful for is that I was born
healthy. I never want to take my physicality for granted, it's a
gift that I never intend to waist.
A family close to my family has a son that is my age, and when
he was just a baby, he had an accident which left him completely
paralyzed for the rest of his life. My parents took us to see him every
year for his birthday, and I remember how much seeing him affected me.
I kept wondering if the accident hadn't occurred would we have been friends, would we have fought or have competed against each other.
He is constantly in my thoughts. I feel like I owe it to him to never complain and to constantly move forward in life. My buddy and I, while training, always yell his name or initials at one another if we are lagging or not giving 100% while training.
I write his initials on my left hand before every workout, race or competition I take part in. I sent my medal from the first triathlon I competed in to him, because thinking of him got me through it. He is my driving force and because he can't, I will.
Why him and not me, I have no idea, but I will never be lazy or a complainer because to me that would be an insult to him.
His name is Hunter. So the next time something is "too hard", remember him.
I thank God everyday for the blessings in my life.







Friday, September 4, 2009

Seek Adventure

"The brave don't live forever, but the cautious don't live at all."

Warm Up

Strength/Skill
100 Overhead Squats @ 95#
(try and do this in the least amount of sets possible)

WOD
"Diane"
21-15-9
Deadlifts @ 225#
Handstand Push Ups

Endurance
2 mile run
(pace at 80 to 85%)

MIND

Without risk there can be no adventure.




NUTRITION

WHAT IS L-GLUTAMINE?

By Travis Van Slooten

L glutamine is the most abundant amino acid found in human muscle and plasma. Over 60% of the free-floating amino acid pool in skeletal muscle cells is made up of L glutamine. It is also a primary nitrogen donor, meaning that it moves the nitrogen around in the body to where it is needed. Maintaining a positive nitrogen balance is absolutely necessary for muscle building.

L glutamine was once considered a non-essential amino acid because the body can make its own from the amino acids glutamic acid, isoleucine and valine. Recently, however, is has become known as a conditionally essential amino acid because in times of physical stress, such as intense exercise and surgery, the body requires more of it to maintain its glutamine stores in blood and muscle. When glutamine stores are depleted, you may experience decreases in strength, stamina, and recovery.

In addition to glutamine’s role in muscle maintenance, it is also a key amino acid for intestinal stress and maintaining the immune system. Whenever you are under stress (colds, flu, stress at home or work), you run the risk of your body robbing L glutamine needed for muscle maintenance. Under these circumstances, L glutamine becomes a conditional amino acid, meaning the body can’t make enough on its own to meet the demands of the added stress.

(for more information check out these sites)
http://www.mens-total-fitness.com/L-glutamine.html

http://www.nutros.com/nsr-02002.html