A Little More Time

"Named must your fear be, before banish it you can."
-Yoda

Warm Up

Strength/Skill
10 mins. of jump rope work

Endurance
Run 3.5 miles for time

As soon as run is complete do

WOD
for time:
21 pullups
50 squats
21 handstand push ups
18 pullups
50 squats
18 hspu
15 pullups
50 squats
15 hspu
12 pullups
50 squats
12 hspu

TIME

Technically we have a 25 hour day tomorrow.
What are you gonna do with an extra hour?

History of Daylight Time in the U.S.

Although standard time in time zones was instituted in the U.S. and Canada by the railroads in 1883, it was not established in U.S. law until the Act of March 19, 1918, sometimes called the Standard Time Act. The act also established daylight saving time, a contentious idea then. Daylight saving time was repealed in 1919, but standard time in time zones remained in law. Daylight time became a local matter. It was re-established nationally early in World War II, and was continuously observed from 9 February 1942 to 30 September 1945. After the war its use varied among states and localities. The Uniform Time Act of 1966 provided standardization in the dates of beginning and end of daylight time in the U.S. but allowed for local exemptions from its observance. The act provided that daylight time begin on the last Sunday in April and end on the last Sunday in October, with the changeover to occur at 2 a.m. local time.
During the "energy crisis" years, Congress enacted earlier starting dates for daylight time. In 1974, daylight time began on 6 January and in 1975 it began on 23 February. After those two years the starting date reverted back to the last Sunday in April. In 1986, a law was passed that shifted the starting date of daylight time to the first Sunday in April, beginning in 1987. The ending date of daylight time was not subject to such changes, and remained the last Sunday in October. The Energy Policy Act of 2005 changed both the starting and ending dates. Beginning in 2007, daylight time starts on the second Sunday in March and ends on the first Sunday in November.
For a very readable account of the history of standard and daylight time in the U.S., see
Ian R. Bartky and Elizabeth Harrison: "Standard and Daylight-saving Time", Scientific American, May 1979 (Vol. 240, No. 5), pp. 46-53.

Connect the Dots

Learning is like rowing upstream: not to advance is to drop back.
-Chinese Proverb

Warm Up

Strength/Skill
20 Pistols each leg

WOD
“Burpee Bedlam”
2 x 35# Dumbbells for time:
30 burpees
30 db deadlifts
30 burpees
30 db cleans
30 burpees
30 db presses
30 burpees
30 db push presses
30 burpees
30 db jerks
30 burpees
30 db swings
30 burpees
30 db sdhp's
30 burpees
30 db snatches left/hand
30 burpee
30 db snatches right/hand
30 burpees
30 turkish get-up (15 each arm)

(if needed scale to 20 or 10 based on your experience and abilities)

Rest 3+ hours

Endurance
3 mile run

LIFE

My Dad first sent me an email of this speech, by Steve Jobs, in 2005.
Whether you like Mr. Jobs or not, makes no difference.
His words are powerful and inspirational.
"Believing that the dots will connect down the road, will give you the confidence to follow your heart even when it leads off the well worn path."
Live this Life

Live It

"All blame is a waste of time. No matter how much fault you find with another, and regardless of how much you blame him, it will not change you. The only thing blame does is to keep the focus off you when you are looking for external reasons to explain your unhappiness or frustration. You may succeed in making another feel guilty about something by blaming him, but you won't succeed in changing whatever it is about you that is making you unhappy."
-Wayne Dyer

Warm Up

Strength/Skill
30 Unbroken Double Unders x 5

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

Rest 5+ hours

WOD2
for time:
30 Man-Makers @ 2 x 35# DBs

Endurance
Rest

LIFE

passion |ˈpa sh ən|
noun
• strong and barely controllable emotion
• a state or outburst of such emotion
• a thing arousing enthusiasm

This is a short clip of Steve Irwin, better known as The Crocodile Hunter, and in it he talks about his passion in life.
He definitely left this Earth too soon. But he obviously lived each day with passion and for that he lived more than most who will be on this earth 40 to 50 years more than Steve was.
Seek your passion and Live it

Choose the Hill

"Smooth seas do not make skillful sailors."
-African Proverb

Warm Up

WOD1
thanks to Coach Web for this one, www.crossfitchron.com
"Still I Rise" - variation
for time:
20 Burpee Box Jumps 24" box
60 KB Clean and Jerk @ 70# (30 each arm)
20 Burpee Box Jumps

Rest 3 mins.

WOD2
"Nate" - variation
8 rounds for time of:
2 Muscle Ups
4 HandStand Push Ups
8 KB Swings @ 70#

Endurance
Rest

LIFE



This is a clip from 'Fight Club', a great movie with a deeper meaning than just a bunch of dudes knocking each others teeth out. This scene in particular, I've always thought, is genius.

Think about it, think about what Brad Pitt's character, Tyler Durden, is doing here. This guy he has kneeling in the back of a convenient store, with a gun to his head is saying, 'school was too hard', 'there was too much studying'. Basically he is saying, I quit on life. He saw the steep daunting road to success and like so many others do, he said to himself, 'nah that looks too hard, but this other road here is pretty much flat and looks easier. I'll take that one'.
He simply quit, gave up and allowed failures to define him.

Tyler Durden puts a gun to his head and says, 'if you don't get your ass up that other hill of a road starting now, you will die.' That's kinda of the only way some of us, unfortunately, have our eyes opened and begin to take full advantage of life. It could be a car accident on your way home from work, or a diagnosis from a doctor, or the loss of a loved one. All of those are exactly the same as Tyler Durden dragging you out back into a dirty alley, putting a pistol to your head and saying, 'Wake up, you are not here forever! Tomorrow is not guaranteed! Go be Great!'
My challenge to you and very much to my self, is to have that realization now. So that if, God forbid, that day does come and you are reminded of how precious life is, it's not a slap in the face. Because you had been living every day to it's fullest.
Live this Life.

Therefore, my dear brothers, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain.
1 Corinthians 15:58

¨But God is faithful, and he will not let YOU be tempted beyond what YOU can bear, but along with the temptation he will also make the way out in order for YOU to be able to endure it.¨
1 Corinthians 10:13

Rock Mover

“Give, and it shall be given to you. For whatever measure you deal out to others, it will be dealt to you in return.”

-Luke 6:38

Warm Up

Strength/Skill

100 Back Squats @135#

Do this in the least amount of sets as possible

WOD

10-8-6-4-2 for time of:

Power Clean @135#

Toes to Bar

Boxer Situps

Rest 5+ hours

WOD2
At the top of each minute complete 5 burpees,
the remainder of the minute complete max reps of pull ups
continue this cycle until 150 pull ups are completed

Endurance

Run 2 miles for time

FAITH

A little boy was spending his Saturday morning playing in his sandbox. He had with him his box of cars and trucks, his plastic pail, and a shiny, red plastic shovel. In the process of creating roads and tunnels in the soft sand, he discovered a large rock in the middle of the sandbox.

The boy dug around the rock, managing to dislodge it from the dirt. With a little bit of struggle, he pushed and nudged the rock across the sandbox by using his feet. (He was a very small boy, and the rock was very large.) When the boy got the rock to the edge of the sandbox however, he found that he couldn't roll it up and over the little wall.

Determined, the little boy shoved, pushed, and pried, but every time he thought he had made some progress, the rock tipped and then fell back into the sandbox. The little boy grunted, struggled, pushed, & shoved; but his only reward was to have the rock roll back, smashing his chubby fingers.

Finally he burst into tears of frustration. All this time the boy's father watched from his living room window as the drama unfolded. At the moment the tears fell, a large shadow fell across the boy and the sandbox. It was the boy's father. Gently but firmly he said,

"Son, why didn't you use all the strength that you had available?"

Defeated, the boy sobbed back,

"But I did, Daddy, I did! I used all the strength that I had!"

"No, son," corrected the father kindly.

"You didn't use all the strength you had. You didn't ask me."

With that the father reached down, picked up the rock and removed it from the sandbox.

Do you have "rocks" in your life that need to be removed? Are you discovering that you don't have what it takes to lift them? There is One who is always available to us and willing to give us the strength we need. Isn't it funny how we try so hard to do things ourselves.

Hillbilly Deluxe

"God gives every bird his worm, but he does not throw it into the nest."

-Swedish Proverbs

Warm Up

WOD

3 Rounds for time:

Run 800 meters

25 Overhead Squats @ 75#

20 Pull ups

Rest 5-7 minutes

WOD2

As Many Rounds As Possible in 12 min:

5 Burpees

7 Deadlift @ 185#

10 Box Jumps @ 24"

LIFE

This is one of my all time favorite clips from all the Warren Miller movies.
Eric Pehota and Dan Treadway have been sports heroes of mine for a while, big mountain skiing wild men.
I guarantee this is what my weekends will look like in the next 5 to 10 years!
Definitely not for everybody, but it's everything I love. Mountains, Snow, Overcast, Pals, Skiing and fun.

Play Hard

"To play it safe is not to play!"
-Rev Run

Warm Up

Strength/Skill
Power Snatch 3-3-3

WOD
for time:
15 Thrusters @ 135#
Run 800 meters
25 HandStand PushUps
100 Double Unders
25 HandStand PushUps
Run 800 meters
15 Thrusters @ 135#

Rest 3+ hours

WOD2
"Ryan"
5 Rounds for time:
7 Muscle Ups
21 Burpees

Endurance
Rest


ATTITUDE

The North Wind and The Sun

The North Wind boasted of great strength. The Sun argued that there was great power in gentleness.

"We shall have a contest," said the Sun.

Far below, a man traveled a winding road. He was wearing a warm winter coat.

"As a test of strength," said the Sun, "Let us see which of us can take the coat off of that man."

"It will be quite simple for me to force him to remove his coat," bragged the Wind.

The Wind blew so hard, the birds clung to the trees. The world was filled with dust and leaves. But the harder the wind blew down the road, the tighter the shivering man clung to his coat.

Then, the Sun came out from behind a cloud. Sun warmed the air and the frosty ground. The man on the road unbuttoned his coat.

The sun grew slowly brighter and brighter.

Soon the man felt so hot, he took off his coat and sat down in a shady spot.

"How did you do that?" said the Wind.

"It was easy," said the Sun, "I lit the day. Through gentleness I got my way."

G.E.

"Dig the well before you are thirsty."
-Chinese Proverb

Warm Up

Strength/Skill
Back Squat 3-3-3-3-3

WOD
"DT jr."
5 rounds for time:
12 Dead Lifts @ 135#
9 Hanging Cleans @ 135#
6 Push Jerk @ 135#

Rest 5+ hours

Endurance
5k for time

GRETE

Gotta love a lady that slides.

SAY MY NAME TEASER from Stan Evans on Vimeo.

What Matters Most?

"When you are in the final days of your life, what will you want?
Will you hug that college degree in the walnut frame?
Will you ask to be carried to the garage so you can sit in your car?
Will you find comfort in rereading your financial statement? Of course not.
What will matter then will be people. If relationships will matter most then, shouldn't they matter most now?"
-Max Lucado

Warm Up

Strength/Skill
Push Jerk 3 x 2

WOD
5 rounds for time:
10 Dead Lifts @ 185#
10 KB Swings @ 70#
10 Burpee Pull Ups

Rest 5+ hours

WOD2
10 rounds of:
30 Unbroken Double Unders

Endurance
Rest

Wild at Heart

"A hero is no braver than an ordinary man, but he is brave five minutes longer."
-Ralph Waldo Emerson

Warm Up

Strength/Skill
10 mins. kettle bell balance work
(with one foot stand on the top of a kettle bell, alternate feet every time balance is lost)

WOD
for time:
Run 800 meters
then
3 rounds of
10 Squat Clean & Jerk @155#
20 Chest to Bar Pull Ups
30 Box Jumps @ 30" Box
then
Run 800 meters

Rest 5+ hours

WOD2
"OPT WOD"
30 rounds for time:
3 HSPU
6 pistols (3 on each leg - body weight)

Endurance
Rest


SPIRIT

This clip is from the movie 'Dances With Wolves'.
It's a great movie and one of my all time favorite films.
This has always been my favorite scene.

To me it shows a man finding out who he truly is.
A man becoming wild, not in the reckless party sense, but in the natural meaning.
The way a wild mustang runs unbroken or a wild wolf prowls untamed.

I challenge you to find your wild side.
Be Unbroken. Be Untamed. Be Free. Be Yourself

1LT Tyler E. Parten

"It is far more impressive when others discover your good qualities without your help."
-Unknown

Warm Up

Strength/Skill
Back Squat 5 x 5

WOD
"TYLER"
7 Muscle Ups
21 Sumo DeadLift High Pull @ 95#

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Endurance
Rest

ACTION

A terrifying cat had come to live in the big house. Every time the mice went into the kitchen for a nibble, the cat would send them scampering.

"We'll starve!" they shouted, and decided to have a council meeting. One by one the mice spoke, but no one could think of a plan.

Finally, a boastful mouse stepped forward and proclaimed his idea to be best. He explained, in detail, how a small bell attached to the cat's collar would warn them all of his approach. Patting himself on his own back for the excellent idea, he sat down.

The oldest mouse stood up and said, "You are a very clever fellow to think of a plan like that! But, now tell us, are you BRAVE enough to put the bell on the cat?"

'One who puts on his armor should not boast like one who takes it off.' -1 Kings 20:11

9 times out of 10

"Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable."
-Sydney J. Harris

Warm Up

Strength/Skill
Front Squats
1-1-1-1

WOD
Five rounds for time of:
15 Hang Squat Cleans @ 135#
30 PushUps

Endurance
Run 10 x 20 Second Hill sprints
40 Seconds rest between intervals


MOTIVATION

"This is your time!"

At Any Time

"The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time."
-Mark Twain

Warm Up

Strength/Skill
10 Sand bag Squat Cleans @ 80#

WOD
"Eva"
5 Rounds for time:
800 meter Run
30 KB Swings @ 70#
30 Pull Ups

Rest 3+ hours

WOD2
5 Double Unders
10 Double Unders
15 Double Unders
20 Double Unders
25 Double Unders
30 Double Unders
35 Double Unders
40 Double Unders
45 Double Unders
50 Double Unders
45 Double Unders
40 Double Unders
35 Double Unders
30 Double Unders
25 Double Unders
20 Double Unders
15 Double Unders
10 Double Unders
5 Double Unders
with 5 box jumps 24" between each round

Endurance
Rest

LIFE

I always love a good story.
This is a good one, told with no words.

World Builder from BranitVFX on Vimeo.

Just Do It

"Those who say it cannot be done should not interrupt those who are doing it.”
-Chinese Proverb

Warm Up

Strength/Skill
100 Double Unders

WOD
On the minute, every minute, for 25 minutes:
5 Pull Ups
10 Push Ups
5 Back Squats @ 135#

Endurance
Timed 2 Mile Run

SPIRIT

During the 2000 Super Bowl, Nuveen Investments had a commercial that I have never forgotten.



It literally fires adrenaline through me, watching that.
For a couple of reasons.
First that one day I know we will be able to reverse and repair spinal cord injuries,
and second because Christopher Reeve truly was Superman.
When I was younger I thought, how ironic that the man who played Superman ended up in a wheel chair and without the assistance of many machines would cease to live.
But then I realized, he was the real Superman. Think about it, how strong of a man would it take to find himself in Mr. Reeve's position and not only continue to fight but with a smile on his face and constantly encouraging others.
I believe that the last years of his life, Christopher Reeve inspired and encouraged more people than all his years before.
Christopher Reeve was a known atheist, and at first to be honest I thought, geez dude come on, forget this guy. But then that voice in my head said, just because someone doesn't believe in the things that I do, doesn't mean they can't teach me to be a better man.

“Either you decide to stay in the shallow end of the pool or you go out in the ocean.”
-Christopher Reeve

"I refuse to allow a disability to determine how I live my life. I don't mean to be reckless, but setting a goal that seems a bit daunting actually is very helpful toward recover." -Christopher Reeve

Birdmen

I had to share this.

Yesterday 60 minutes had a special on "The Birdmen" and TGR (Teton Gravity Research) had this to say about the segment.

Pro Skier JT Holmes started skiing in Squaw Valley, California when he was three years old. He has gone on to star in multiple ski movies and ridden around the world. His greatest moment of fame arguably came last night on CBS's 60 minutes in a feature segment titled "Birdmen". The segment had been planed out for months between CBS, JT, and Shane McConkey. Shane was killed in a ski base wingsuit crash while filming last winter. JT and CBS decided to do the show anyways. The action sports world is always a little bit scared when main stream media comes in to cover it.

JT nailed it and CBS did it right. CBS did not chase down a bunch of horror stories associated with the base jumping or wingsuit flying. They did not over play Shane's death. JT was very well spoken and an solid representative of all of action sports. He did not look like some crazed thrill seeking lunatic that we have seen main stream sports create in the past. Instead JT portrayed a professional athlete that participated in a beautiful sport that obviously has some high risk associated with it. By the end of the episode I would imagine that most people wished they could experience the feeling of flying like these lucky "birdmen".

Watch CBS News Videos Online

I am not a base jumper or have I based jumped (yet) but I 100% understand why these guys and every other "thrill-seeker" do what they do. If you're the kind of person that thinks, 'but you (I) could die" then most likely you may not understand why they do this.
Life is about taking risks, taking chances and adventure.
I'm not saying you have to go base jumping or big mountain skiing to have adventure in your life. But whatever it is each day that scares you and makes you look deep within yourself and say 'I'm scared but here we go', GO DO IT! Tomorrow is not guaranteed.

Tiger or Mouse

"Death smiles at us all. All a man can do is smile back."
-Maximus Decimus Meridius (Gladiator)

Warm Up

Strength/Skill
10 min. kettlebell balance work
standing on top of a kettlebell with one foot, alternating feet

WOD
21-18-15-12-9-6-3
Dead Lifts @185#
HandStand Push Ups

Rest 5 to 10 mins.

WOD2
For time:
21 pull-ups
50 squats
21 Knees to elbows
18 pull-ups
50 squats
18 Knees to elbows
15 pull-ups
50 squats
15 Knees to elbows
12 pull-ups
50 squats
12 Knees to elbows

Rest 5+ hours

WOD3
Run 800 meters then
100-75-50-25 reps:
Situps
Flutterkicks (4 count)
Leg levers
Run 800 meters once completed
(Source: US Tactical / navyseals.com)

MIND

All you who put your hope in the LORD be strong and brave.

Psalm 31:24

A legend from India tells about a mouse who was terrified of cats until a magician agreed to transform him into a cat. That resolved his fear... until he met a dog, so the magician changed him into a dog. The mouse-turned-cat-turned-dog was content until he met a tiger--so, once again, the magician changed him into what he feared. But when the tiger came complaining that he had met a hunter, the magician refused to help. "I will make you into a mouse again, for though you have the body of a tiger, you still have the heart of a mouse."

Sound familiar? How many people do you know who have built a formidable exterior, only to tremble inside with fear?... We face our fears with force… or… we stockpile wealth. We seek security in things. We cultivate fame and seek status.

But do these approaches work?

Courage is an outgrowth of who we are. Exterior supports may temporarily sustain, but only inward character creates courage.

From: The Applause of Heaven

Copyright (Word Publishing, 1996)
Max Lucado

HEAVEN

"Sometimes your only available transportation is a leap of faith."
~ Margaret Shepherd

Warm Up

Strength/Skill
Handstand Walk 5 x 20 meters

WOD
Kalsu
On the minute:
Complete 5 burpees and perform max rep 95 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute.
At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Endurance
Rest


HEAVEN

No words needed.

SKOOTCHIN

You can quit if you want, and no one will care. But you will know the rest of your life.
-John Collins

Warm Up

Strength/Skill
Max Double Unders in 5 mins.

WOD
"Bear Complex"
Without letting go of the bar, or resting it on the ground complete 7 sets for for 1 round.
Do 5 rounds increasing the load per round:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Endurance
Rest

SPORT

Learn a new sport!

Quiet Swan

"It is better to keep your mouth closed and let people think you are a fool than to open it and remove all doubt."
-Mark Twain

Warm Up

Strength/Skill
Power Snatch 5x2 @ 80% of 1RM

WOD
"Nancy"
5 rounds for time:
Run 400 meters
15 Overhead Squats @ 95#

Rest 3+ hours

WOD2
30 Muscle Ups for time

Endurance
Rest

HUMBLE

The Boastful Crow.

A flock of geese flew down to a beach where a solitary crow was hopping around. The crow watched them with disdain.

"How gracelessly you fly!" he said to the swans. "All you know is how to flap your wings. Can you glide? Can you somersault in the air? No, that's beyond you. Let's have a flying competition. I'll show you what flying really is!"

One of the swans, a young, sturdy male, took up the challenge, whereupon the crow flew up and began to display his flying prowess. He flew in circles, swooped down like an arrow, and performed a variety of acrobatics in the air. Then he flew down, cawing triumphantly.

Now it was the swan's turn. He launched himself into the air and began flying over the sea. The crow flew after him, making all sorts of derisive comments about his manner of flying.

On and on they flew till finally the land was lost to sight. Water stretched endlessly on all sides. The crow's comments became less and less frequent and finally, stopped altogether. He had begun to tire. Eventually he became so tired that he found it hard to stay in the air. He had to struggle to keep from falling into the water.

The swan, pretending to be unaware of his plight, said, "Why do you keep touching the water, brother? Is that another flying maneuver?"

"No," squawked the crow, the fight completely gone out of him. "I'm in trouble... a curse on my boasting! If you do not come to my aid, I'll drown..."

The swan had pity on him and taking him on his shoulders flew back to the shore.

Do not be boastful of your strengths.
Those who matter see them in you and those who do not will be humbled when they discover them.

http://www.youtube.com/watch?v=Av8F21L5AYs&feature=related

Opportunity to be........

"It doesn't work to leap a twenty-foot chasm in two ten-foot jumps."
-American Proverb

Warm Up

Strength/Skill
Turkish Get Ups @ 35#
10 on each arm
break up the reps however needed,
use a barbell, dumbbell or kettlebell

WOD

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell.

Rest 5+ hours

WOD2
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Endurance
1 mile timed run

FAITH

God will show you the way, but he will never push you to step forward.
You get to choose to take the first step, and he will guide you.
Whatever your path may be, commit to it, fully, 100% with no regrets.

Become the Oak

"Courage is not the towering oak that sees storms come and go; it is the fragile blossom that opens in the snow."
-Alice M. Swaim

Warm Up

Strength/Skill
Split Jerk 1-1-1-1

WOD

for time:

21 Kettlebell Swings 2 pood
21 Knees to Elbows
21 Double Unders
18 Kettlebell Swings 2 pood
18 Knees to Elbows
18 Double Unders
15 Kettlebell Swings 2 pood
15 Knees to Elbows
15 Double Unders

Rest 5 minutes

WOD2
for time:

75 Thrusters @ 75#
every time the bar is set down or racked do 5 burpees


Endurance
Rest

One Revolution

“Confidence is going after Moby Dick in a rowboat and taking the tartar sauce with you.”
-Zig Ziglar

Warm Up

Strength/Skill
3 rounds of
10 Toes to Bar
30 Ab-mat Sit Ups


WOD
"Nasty Girls"
3 rounds for time:
50 Body Squats
7 Muscle Ups
10 Hanging Cleans @ 135#

Rest 5+ hours

WOD2
3 rounds for time:
5 Rounds of 'Cindy'
Run 400 meters

One round of 'Cindy' is
5 Pull Ups
10 Push Ups
15 Body Squats

HEART

Chris Waddell has a GREAT deal of HEART and COURAGE!
Simply put, this dude is a Bad Ass!


Watch CBS News Videos Online


This is Chris's website.
He is truly inspiring.
http://www.one-revolution.com/index.html

Water

"Life is a grindstone,
and whether it grinds you down or polishes you up
is for you and you alone to decide."
-Cavett Robert

Warm Up

Strength/Skill
100 Double Unders

WOD
5 rounds for time:
12 Overhead Squats @ 95#
8 Burpee Box Jumps

Rest 5+ hours

WOD 2
For time;
21 Back Squats @ 185#
50 double unders
9 Chest to Bar Pull Ups
15 Back Squats
50 double unders
15 C2B Pull Ups
9 Back Squats
50 double unders
21 C2B Pull Ups

Endurance
Rest

MIND-SPIRIT

Become Water.
Water is diverse and flexible.
Water can be as cold as ice or as intangible as steam.
Water will flow around anything that blocks it and if it is in an enclosed area,
Water will rise up until it overflows and then it will continue to flow.
Water can be poured into a container and transform into the shape of that container, without compromising what it is made of.
Become Water.

Mt. Whitney

"Character cannot be developed in ease and quiet.
Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved."
-Helen Keller

Warm Up

Strength/Skill
10 Pull Up Bar Muscle Ups

WOD
for time:
2 Squat Cleans @ 115#
10 HandStand PushUps
4 S Cleans
8 HSPU
6 SC
6 HSPU
8 SC
4 HSPU
10 SC
2 HSPU
8 SC
4 HSPU
6 SC
6 HSPU
4 SC
8 HSPU
2 SC
10 HSPU

Endurance
Timed 2 mile run

MENTAL

One year ago today, I was in a bit of a pickle.
I was 200 feet away from the summit of Mount Whitney, (the highest summit in the contiguous United States, located in the Sierra Nevadas in California) and my head felt as if it was seconds from splitting open.

Two days before a friend called, saying two of his crew heading to climb Mt. Whitney had dropped out and asked if I and another buddy of mine wanted to use the passes.
I was in before he had even finished asking.
The next day we were in the truck heading northeast to the Sierra's.
I've hiked, climbed and skied many mountains and to be honest Whitney is not a difficult hike at all but from past experience the worst mistake that one can make is being under-prepared. I don't mean physically, but as far as supplies like food, water, clothing, etc.
My friend and I showed up extremely unprepared. I could blame it on only knowing about this excursion a day in advance, but either way I didn't bring the proper amount of food or water.

Sunday Morning we headed out of camp around 2:30 a.m. to start our ascent.
Immediately due to my friends "equipment failure" (bad choice of shoes) we fell behind the group. Waaaay behind the group. This was the first time my friend (we'll call him M haha)
had been at an elevation higher than 7,000 feet. I had noticed he had not eaten a thing at breakfast and hadn't been drinking anything either. We were a good 4 to 4 1/2 hours in and to my knowledge he still hadn't had an ounce of food or water and that's when he started feeling ill. We were at Trail Camp which is 6.3 miles into the hike at an elevation of 12,040 feet (we started at 8,365 feet)—many people start to succumb to the altitude here. I told him that if he was already getting a headache it was most likely altitude sickness beginning, and he needed to start hydrating. I on the other hand had been eating small amounts every 20 to 30 minutes and I was hammering my water supply.
Trail Camp is just before the infamous 99 switchbacks that lead from Trail Camp to Trail Crest. M said he had to stop, his 'head was pounding'. I asked if he wanted me to descend with him back to base camp, because he would probably feel better there. He said no and told me to go on, so I did.
To give you an idea of how daunting the switchbacks actually are, here are some statistics, from the beginning of the switchbacks to the end of the trail is 2.2 miles and in that distance you gain 1,620 feet, that averages out to 736 feet per mile



I was feeling very good at the time so I began to hustle to catch up with the group we started with. We were carrying radios, so from what they told me they were a good hour or so ahead of me. I eventually caught up to them, just 200 feet from the summit. But at a great cost. I had eaten all of my food and my water was long gone. My head felt like a jack hammer was inside of it trying to get out.
We summited and the descent was the most excruciating pain I have ever been in. The other 2 guys I summited with were trying to beat their previous round trip time and immediately took off on their descent. I, once again, fell way behind.
My vision was slightly blurry and my head was in so much pain that the smallest movements took everything I had. I knew that descending was the only way I'd feel better.
From the summit back to the 99 switchbacks I didn't pass a single person. It's a good 2 1/2 to 3 mile hike from summit to the switchbacks and during that time I felt more alone than I ever have in my entire life. All I wanted to do was lay down and curl into a ball, but the every time that I came close to submitting the tiniest voice in my head said, 'no, keep moving'. I purposely wrote that in lower case letters because it wasn't like my the voice was yelling, telling me 'Hell yeh Dude Tough It Out!', no it was like a tiny whisper encouraging me just enough. By the time I made it to the 99 switch backs I honestly wondered what would feel worse, falling off this Mountain or allowing this headache to continue. I began the daunting switchbacks and about a quarter of a mile down I ran into a father and his two sons. They gave me water and food which didn't do anything immediately, but I was beyond grateful. Just as I was leaving them, the father said, 'the quicker you get down the better you'll feel. So hurry'. And I did.
I began jogging down, thank God I have never had a knee injury because they were taking a pounding. Once I reached the bottom of the 99, almost immediately my headache began to subside. The two friends who had left ahead of me from the summit and my buddy M who I had last seen at the bottom of were all gone. So I continued to quickly descend. I eventually caught them and we hiked the rest of the way out.
The point of all that rambling is that I learned a great deal about myself that day.
Simply put, I learned that I will never quit. Ever.
I do not want to be dramatic here because I know that people have been in far worse situations and had greater obstacles, but to me at the time that was the most physical suffering I'd ever been in. My entire body said Stop, lay down, quit, give up. But something inside simply said no.
In times of suffering, we truly learn our strengths. I once read a biography by a former S.E.A.L., and in it he told about a mission gone wrong where he and the 4 other mean with him had all been shot but had a 10 march and swim to get their extraction point. He said the reason he made it through it was because he kept thinking back to his Hell Week and thought I went through that I can make it through this.

The tough times in life will either break you or make you. You get to decide.

Looking back a year later, I realize now that I was not alone on that mountain.
Because only God's whisper could be powerful enough to keep me going.
Stay Strong. Stay Tough. Listen to that whisper that crosses your mind each day.
He's showing you the way.

Want

"All the water in the ocean can never sink a ship unless it gets inside.. likewise, all the pressures of life can never hurt you, unless you let it in.."

Warm Up

Strength/Skill

100 Squats @135#

In the least amount of sets possible

WOD
for time:

20 Dead Lifts @ 225#

5 Muscle Ups

15 Dead Lifts

10 Muscle Ups

10 Dead Lifts

15 Muscle Ups

5 Dead Lifts

20 Muscle Ups

Rest 3+ hours

ENDURANCE

5x800 meter repeats

stay within 5 seconds of fastest time

90 sec. rest between intervals

The Prison of Want

Life is not defined by what you have, even when you have a lot.

Luke 12:15 (MSG)

Are you in prison? You are if you feel better when you have more and worse when you have less. You are if joy is one delivery away, one transfer away, one award away, or one makeover away. If your happiness comes from something you deposit, drive, drink, or digest, then face it—you are in prison, the prison of want.

That’s the bad news. The good news is, you have a visitor. And your visitor has a message that can get you paroled. Make your way to the receiving room. Take your seat in the chair, and look across the table at the psalmist David. He motions for you to lean forward. “I have a secret to tell you,” he whispers, “the secret of satisfaction. ‘The Lord is my shepherd; I shall not want”’ (PS.23:1 NKJV).

It’s as if he is saying, “What I have in God is greater that what I don’t have in life.”

You think you and I could learn to say the same?

From: Traveling Light

Copyright (W Publishing Group, 20003)
Max Lucado