"It's a shallow life that doesn't give a person a few scars."
-Garrison Killor
Warm Up
Strength/Skill
Hanging Snatch 2-2-2-2-2
WOD
for time:
Run 800 Meters
100 Bear-Complex
Run 800 Meters
(1 Bear-Complex = 1 Dead Lift, 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat)
Endurance
4 Rounds of
50 Double Unders
Sprint 400 Meters
Dream Big
If there was ever a time to dare, to make a difference, to embark on something worth doing, IT IS NOW. Not for any grand cause, necessarily...but for something that tugs at your heart, something that's your inspiration, something that's your dream.
You owe it to yourself to make your days here count. HAVE FUN. DIG DEEP. STRETCH. DREAM BIG. Know, though, that things worth doing seldom come easy. There will be good days. And there will be bad days. There will be times when you want to turn around, pack it up, and call it quits. Those times tell you that you are pushing yourself, that you are not afraid to learn by trying.
PERSIST. Because with an idea, determination, and the right tools, you can do great things. Let your instincts, your intellect, and your heart, guide you.
TRUST. Believe in the incredible power of the human mind. Of doing something that makes a difference. Of working hard. Of laughing and hoping. Of lazy afternoons. Of lasting friends. Of all the things that will cross your path this year.
The start of something new brings the hope of something great. ANYTHING IS POSSIBLE There is only one you. And you will pass this way only once. Do it right.
....Author Unknown
Wednesday, December 30, 2009
Anything Is Possible
Tuesday, December 29, 2009
Body Painting - Gold
Models show off highly inventive and creative interpretations of the classic Chinese dress Qi Pao and iconic cultural motifs to launch Australian Fashion Week.
Kobe Hardman. Photo: AFP
Outlier
"People think I'm discipline. It is not discipline. It is devotion. There is a great difference."
-Luciano Pavarotti
Warm Up
Strength/Skill
Snatch Pull 3-3-3-3-3
WOD
For time:
30-20-10-5-15-25 rep rounds of
Dead Lifts @ 155#
Box Jumps @ 24" box
Endurance
Run 1 Mile for best time
Outlier |ˈoutˌlīər|
noun
a person or thing situated away or detached from the main body or system : less accessible islands and outliers.
• a person or thing excluded from a group; an outsider.
• Geology a younger rock formation isolated among older rocks.
• Statistics a data point on a graph or in a set of results that is very much bigger or smaller than the next nearest data point.
My Dad and Mom gave me a book, this past Christmas, titled 'Outliers'. I've only just begun reading it, but already I've obtained a great deal of knowledge from it. To be honest, before seeing the title of this book, I'd never heard the word outlier. I certainly understood it's meaning though. The above definition is from Webster's Dictionary. I love the part, 'a person or thing situated away or detached from the main body'.
Simply put, think for yourself. I have always done my best to never let others ideals, opinions and expectations sway my train of thought or detour me from my goals. Those who speak words of doubt are simply stating their own fears. The majority will quit when it gets too tough, be idle when action is needed and agree with what is popular.
'A younger rock formation isolated among older rocks.'
Translation, a new idea.
"There are those (older rocks) who look at things they way they are, and ask 'why?'. I (younger rock) dream of things that never were, and ask 'why not?'."
Stand strong in your faith. In your ideals. In your goals. Be the younger rock.
Do not be a part of the 'main body or system'.
Become an Outlier.
Monday, December 28, 2009
Don't Be
"One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn't do."
-Henry Ford
Warm Up
Strength/Skill
Clean 1x3 @ 80% Max, 1x2 @ 85% Max, 5x2 @ 90% Max, 1x3 @ 80% Max
WOD
for time:
21 Thruster @ 95#
21 Pull Ups
Run 400 meters
18 Thruster @ 95#
18 Pull Ups
Run 400 meters
15 Thruster @ 95#
15 Pull Ups
Run 400 meters
12 Thruster @ 95#
12 Pull Ups
Run 400 meters
9 Thruster @ 95#
9 Pull Ups
Run 400 meters
6 Thruster @ 95#
6 Pull Ups
Run 400 meters
3 Thruster @ 95#
3 Pull Ups
Run 400 meters
Endurance
Rest
Words Of Wisdom
Sunday, December 27, 2009
Stonecutter
"Trust yourself. Think for yourself. Act for yourself. Speak for yourself. Be yourself. Imitation is suicide."
-Marva Collins
Warm Up
Strength/Skill
300 Double Unders
WOD
for time:
50 Pull Ups
100 meter sandbag carry @ 80# bag
50 Burpees
100 meter sandbag carry
50 Box Jumps
100 meter sandbag carry
50 Push Ups
100 meter sandbag carry
50 Sit Ups
100 meter sandbag carry
50 Step Ups @ 24" box, 50 on each leg
100 meter sandbag carry
50 Knees to Elbow
100 meter sandbag carry
50 Double Unders
100 meter sandbag carry
50 Squats
100 meter sandbag carry
Endurance
4 x 800 meter runs @ 90% of best 1 mile time
The Stonecutter
There was once a stonecutter who was dissatisfied with himself and with his position in life.
One day, he passed a wealthy merchant’s house and through the open gateway, saw many fine possessions and important visitors.
“How powerful that merchant must be!” thought the stonecutter. He became very envious, and wished that he could be like the merchant. Then he would no longer have to live the life of a mere stonecutter.
To his great surprise, he suddenly became the merchant, enjoying more luxuries and power than he had ever dreamed of, envied and detested by those less wealthy than himself. But soon a high official passed by, carried in a sedan chair, accompanied by attendants, and escorted by soldiers beating gongs. Everyone, no matter how wealthy, had to bow low before the procession.
“How powerful that official is!” he thought. “I wish that I could be a high official!”
Then he became the high official, carried everywhere in his embroidered sedan chair, feared and hated by the people all around, who had to bow down before him as he passed. It was a hot summer day, and the official felt very uncomfortable in the sticky sedan chair. He looked up at the sun. It shone proudly in the sky, unaffected by his presence.
“How powerful the sun is!” he thought. “I wish that I could be the sun!”
Then he became the sun, shining fiercely down on everyone, scorching the fields, cursed by the farmers and labourers. But a huge black cloud moved between him and the earth, so that his light could no longer shine on everything below.
“How powerful that storm cloud is!” he thought. “I wish that I could be a cloud!”
Then he became the cloud, flooding the fields and villages, shouted at by everyone. But soon he found that he was being pushed away by some great force, and realized that it was the wind.
“How powerful it is!” he thought. “I wish that I could be the wind!”
Then he became the wind, blowing tiles off the roofs of houses, uprooting trees, hated and feared by all below him. But after a while, he ran up against something that would not move, no matter how forcefully he blew against it — a huge, towering stone.
“How powerful that stone is!” he thought. “I wish that I could be a stone!”
Then he became the stone, more powerful than anything else on earth.
But as he stood there, he heard the sound of a hammer pounding a chisel into the solid rock and felt himself being changed.
“What could be more powerful than I, the stone?” he thought.
He looked down and saw far below him the figure of a stonecutter.
Envy no one. Embrace your gifts. Stand confident.
Saturday, December 26, 2009
Which Way
"The first step towards getting somewhere is to decide that you are not going to stay where you are."
-John Pierpont Morgan
Warm Up
Strength/Skill
Front Squat 5-5-5-5-5
WOD
At the top of the minute complete 5 Burpees
then for the remainder of the minute complete as many 95# Thrusters as possible
At the top of the 2nd minute complete 5 Pull Ups
then for the remainder of the minute complete as many Double Unders as possible
Continue this cycle until 100 Thrusters and 250 Double Unders are completed
ex:
Minute 1 - 5 Burpees then as many possible Thrusters
Minute 2 - 5 Pull Ups then as many possible Double Unders
Minute 3 - 5 Burpees then as many possible Thrusters
Minute 4 - 5 Pull Ups then as many possible Double Unders
Etc.
Endurance
Rest
Guidance
"I will instruct you and teach you in the way you should go;
I will counsel you and watch over you."
-Psalm 32:8
"Have faith in God," Jesus answered.
"I tell you the truth, if anyone says to this mountain, 'Go, throw yourself into the sea,' and does not doubt in his heart but believes that what he says will happen, it will be done for him.
There for I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours."
-Mark 11:22-24
Trust, and Never, Never lose Faith!
Friday, December 25, 2009
Merry Christmas Cards, Free Merry Christmas eCards
Christmas is here and there's merriment everywhere! Send our warm and beautiful Merry Christmas ecards to share the wonderful spirit of Christmas with your Friends and Relatives. Wish you a Merry Christmas.
Thursday, December 24, 2009
HCL Laptop | HCL Laptop Models India
Latest Cpmputer Laptops Wallpapers of HCL. Get Latest Photos of HCL Laptops Models. HCL Latest laptop Models are available in India.
Lights
"He who has not Christmas in his heart will never find it under a tree."
-Roy L. Smith
Warm Up
WOD
"The 12 Days of Christmas!"
1 Dead Lift @ 255#
2 Muscle Ups
3 KB Swings @ 70#
4 Handstand Push Ups
5 Sumo Dead Lift High Pull @ 70# KB
6 Box Jumps @ 24" box
7 Thrusters @ 2 x 35# DB
8 Burpees
9 Chest to Bar Pull Ups
10 Step Ups @ 24" box (10 on each leg)
11 Push Ups
12 Double Unders
It will go like this:
Round 1
1 Dead Lift
Round 2
2 Muscle Ups - 1 Dead Lift
Round 3
3 KB Swings - 2 Muscle Ups - 1 Dead Lift
Round 4
4 HSPU - 3 KB Swings - 2 Muscle Ups - 1 Dead Lift
ETC. until the final round
Round 12
12 DU - 11 Push Ups - 10 Step Ups - 9 C2B Pull Ups - 8 Burpees - 7 Thrusters - 6 Box Jumps -
5 SDLHP - 4 HSPU - 3 KB Swings - 2 MU - 1 Dead Lift
Merry Christmas Eve!
Wednesday, December 23, 2009
Black Forest Cake | Christmas Celebration with Black Forest Cake
Enjoy Christmas Holidats with black forest cake and celebrate Christmas. Marry Christmas to all My Blog Readers.
Tuesday, December 22, 2009
Penicillin
"The real winners in life are the people who look at every situation with an expectation that they can make it work or make it better."
-Barbara Pietcher
Warm Up
Strength/Skill
100 Pull Ups for time
WOD
For Time:
30-25-20-15-10
KB Swings @ 70#
50-40-30-20-10
Double Unders
Endurance
Run 3 miles for time
Alexander Fleming
His name was Fleming, and he was a poor Scottish farmer. One day, while trying to eke out a living for his family, he heard a cry for help coming from a nearby bog. He dropped his tools and ran to the bog. There, mired to his waist in black muck, was a terrified boy, screaming and struggling to free himself. Farmer Fleming saved the lad from what could have been a slow
and terrifying death.
The next day, a fancy carriage pulled up to the Scotsman's sparse surroundings. An elegantly dressed nobleman stepped out and introduced himself as the father of the boy Farmer Fleming had saved.
"I want to repay you," said the nobleman. "You saved my son's life."
"No, I can't accept payment for what I did," the Scottish farmer replied, waving off the offer. At that moment, the farmer's own son came to the door of the family hovel.
"Is that your son?" the nobleman asked. "Yes," the farmer replied proudly.
"I'll make you a deal. Let me take him and give him a good education.
If the lad is anything like his father, he'll grow to a man you can be proud of."
And that he did.
In time, Farmer Fleming's son graduated from St. Mary's Hospital Medical School in London, and went on to become known throughout the world as the noted Sir Alexander Fleming, the discoverer of Penicillin.
Years afterward, the nobleman's son was stricken with pneumonia.
What saved him? Penicillin.
The name of the nobleman? Lord Randolph Churchill.
His son's name? Sir Winston Churchill.
Your Burden
"Every worthwhile accomplishment has a price tag attached to it. The question is always whether you are willing to pay the price to attain it - in hard work, sacrifice, patience, faith and endurance."
-John C. Maxwell
Warm Up
Strength/Skill
Squat 5-5-3-3-3-1-1-1-1
WOD
5 rounds for time:
10 Dead Lifts @ 185#
20 Box Jumps @ 24" box
30 KB Swings @ 35#
Run 100 metes with 80# sand bag
(if you don't have a sandbag use something else that is awkward to carry or run the 100 meters at a high incline)
Endurance
Run 400 meters x 6
Your Burden
The young man was at the end of his rope. Seeing no way out, he dropped to his knees in prayer. "Lord, I can't go on," he said. "I have too heavy a cross to bear." The Lord replied, "My son, if you can't bear it's weight, just place your cross inside this room. Then open another door and pick any cross you wish." The man was filled with relief. "Thank you, Lord," he sighed, and did as he was told. As he looked around the room he saw many different crosses; some so large the tops were not visible. Then he spotted a tiny cross leaning against a far wall. "I'd like that one, Lord," he whispered. And the Lord replied, "My son, that's the cross you brought in."
Every single person carries burdens through this life.
Every one of us faces daily challenges, yes some bigger than others.
But you get to decide how heavy your burden is.
If you walk around thinking poor me, then expect a heavy load.
But if you take what ever challenge you face in stride, well then expect a weight-less burden.
All obstacles can be one of two things; a road block or a stepping stone.
The cool part, YOU get to decide which one it will be!
LIVE this LIFE
Monday, December 21, 2009
Sunday, December 20, 2009
Flying V
"You can't turn back the clock. But you can wind it up again."
-Bonnie Prudden
Warm Up
Strength/Skill
30 Muscle Ups
WOD
"Murph"
for time:
Run 1600 meters
100 Pull Ups
200 Push Ups
300 Squats
Run 1600 meters
(the Pull Ups, Push Ups & Squats can be partitioned)
Endurance
Rest
A Sense Of A Goose
Next Autumn, when you see geese heading south for the winter, flying in a "V" formation, you might consider what science has discovered as to why they fly that way.
As each bird flaps its wings, it creates an uplift for the bird immediately following. By flying in a "V" formation, the whole flock adds at least 71 percent greater flying range than if each bird flew on its own.
People who share a common direction and sense of community can get where they are going more quickly and easily, because they are travelling on the thrust of one another.
When a goose falls out of formation, it suddenly feels the drag and resistance of trying to go it alone and quickly gets back into formation to take advantage of the lifting power of the bird in front.
If we have the sense of a goose, we will stay in formation with those people who are heading the same way we are.
When the head goose gets tired, it rotates back in the wing and another goose flies point.
It is sensible to take turns doing demanding jobs, whether with people or with geese flying south.
Geese honk from behind to encourage those up front to keep up their speed.
What message do we give when we honk from behind?
Finally - and this is important - when a goose gets sick or is wounded by gunshot, and falls out of the formation, two other geese fall out with that goose and follow it down to lend help and protection. They stay with the fallen goose until it is able to fly or until it dies; and only then do they launch out on their own, or with another formation to catch up with their own group.
If we have the sense of a goose, we will stand by each other like that.
Saturday, December 19, 2009
Empty Your Cup
"If criticism is mistaken or mean-spirited, rise above it. Maintain the high ground when you're under fire. No victory is worth winning at the expense of picking up the mud that has been slung at you and throwing it back."
-Rubel Shelly
Warm Up
Strength/Skill
Power Clean & Jerk 5-5-5-5-5
WOD
for time:
15 Thrusters @ 135#
Run 800 meters
25 Handstand Push Ups
100 Double Unders
25 Handstand Push Ups
Run 800 meters
15 Thrusters @ 135#
Endurance
Rest
The Japanese Master
A great Japanese master received a university professor who came to enquire about wisdom. The master served tea. He poured his visitor's cup full, and then kept on pouring. The professor watched the overflow until he could no longer restrain himself. 'It is overfull. No more will go in!' 'Like this cup,' the master said, 'you are full of your own opinions and speculations. How can I show you wisdom unless you first empty your cup?'
