-from "Self-Pity" by D.H. Lawrence
Who said man can't fly?!
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Flashing Hallways from Cody Townsend on Vimeo.
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Avalanche Skier POV Helmet Cam Burial & Rescue in Haines, Alaska from Chappy on Vimeo.
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"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"
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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."
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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!
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Life is meant to be an adventure. Life is meant to have risks.“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
Posted by tery at 6:01 AM 0 comments
"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?
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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!
Posted by tery at 6:06 AM 0 comments
"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.
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.
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"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
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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.
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"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!
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"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.
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"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.
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"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!
Posted by tery at 10:16 AM 0 comments
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.
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"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.Posted by tery at 5:50 AM 0 comments