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Butterfly

"Some give up their designs when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than ever before."
-Herodotus

Warm Up

Strength/Skill
Pistols 30 each leg

WOD
for time
20 Burpees
Run 400 meters
18 Burpees
Run 400 meters
16 Burpees
Run 400 meters
14 Burpees
Run 400 meters
12 Burpees
Run 400 meters
10 Burpees
Run 400 meters
8 Burpees
Run 400 meters
6 Burpees
Run 400 meters
4 Burpees
Run 400 meters
2 Burpees
Run 400 meters

Endurance
Rest

Butterfly
by: David L. Kuzminski



Walking down a path through some woods in Georgia, I saw a water puddle ahead on the path. I angled my direction to go around it on the part of the path that wasn't covered by water and mud. As I reached the puddle, I was suddenly attacked! Yet I did nothing for the attack was so unpredictable and from a source so totally unexpected. I was startled as well as unhurt, despite having been struck four or five times already. I backed up a foot and my attacker stopped attacking me. Instead of attacking more, he hovered in the air on graceful butterfly wings in front of me. Had I been hurt I wouldn't have found it amusing, but I was unhurt, it was funny, and I was laughing. After all, I was being attacked by a butterfly!

Having stopped laughing, I took a step forward. My attacker rushed me again. He rammed me in the chest with his head and body, striking me over and over again with all his might, still to no avail. For a second time, I retreated a step while my attacker relented in his attack. Yet again, I tried moving forward. My attacker charged me again. I was rammed in the chest over and over again. I wasn't sure what to do, other than to retreat a third time. After all, it's just not everyday that one is attacked by a butterfly. This time, though, I stepped back several paces to look the situation over. My attacker moved back as well to land on the ground. That's when I discovered why my attacker was charging me only moments earlier. He had a mate and she was dying. She was beside the puddle where he landed.

Sitting close beside her, he opened and closed his wings as if to fan her. I could only admire the love and courage of that butterfly in his concern for his mate. He had taken it upon himself to attack me for his mate's sake, even though she was clearly dying and I was so large. He did so just to give her those extra few precious moments of life, should I have been careless enough to step on her. Now I knew why and what he was fighting for. There was really only one option left for me. I carefully made my way around the puddle to the other side of the path, though it was only inches wide and extremely muddy. His courage in attacking something thousands of times larger and heavier than himself just for his mate's safety justified it. I couldn't do anything other than reward him by walking on the more difficult side of the puddle. He had truly earned those moments to be with her, undisturbed.

I left them in peace for those last few moments, cleaning the mud from my boots when I later reached my car.

Since then, I've always tried to remember the courage of that butterfly whenever I see huge obstacles facing me. I use that butterfly's courage as an inspiration and to remind myself that good things are worth fighting for.

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You Can't

"Small opportunities are often the beginning of great enterprises."
-Demosthenes

Warm Up

Strength/Skill
Bar Muscle Ups 30

WOD
for time
25 Pull Ups
25 Push Ups
25 Squats
25 Sit Ups
50 Pull Ups
50 Push Ups
50 Squats
50 Sit Ups
75 Pull Ups
75 Push Ups
75 Squats
75 Sit Ups

Endurance
Run 3 miles for best time

You Can't



Just because someone says 'you can't' doesn't mean you can't.
Listen to your heart and not the words of others.
Do not let the fears of others become walls to your dreams.

Good Morning

"Don't bunt. Aim out of the ball park. Aim for the company of immortals."
-David Ogilvy

Warm Up

Strength/Skill
Over Head Squat 1-1-1-1-1

WOD
5 rounds for time
5 Front Squats @ 135#
10 Burpees
15 Box Jumps @ 24" box

Endurance
Run 2 miles for time


Good Morning

How do you start your morning?

Give Me The Wind

"Trust only movement. Life happens at the level of events, not of words. Trust Movement."
-Alfred Adler

Warm Up

Strength/Skill
30 Handstand Push Ups

WOD
5 rounds for time
1 Minute Wall Ball Shots @ 20#
1 Minute 15 foot rope climb
Run 400 meters
Rest

Start each round exactly six minutes apart.
Your rest period is whatever remains after the run.

If needed
(Substitute rope climb with Chest to bar Pull Ups
(Substitue Wall Ball Shots with Thrusters @ 65#

Endurance
Run 3 Miles for time


Give Me the Wind



I am at my best with the wind in my face,
When overcoming the challenge, with pace.
The pace that requires more effort, more strength.
But once gained momentum, endures with great length.

It's easy to sit back, placid and calm
Comfort is only a relative balm.
It seems an advantage, better than strife
But is dulled by stagnation, stifling life.

Progress needs movement, energy, drive,
No chance for improvement if you do not strive.
Nothing's for nothing: cause and effect.
That which you work for, you've more chance to get.

So give me the wind, let it blow in my face,
The more I confront, the more strength I'll embrace.
Steps are not mounted, nor challenge o'ercome.
Without certain courage or effort be done.

Author: Unknown

Just The Beginning

"To fly, we have to have resistance."
-Maya Lin

Warm Up

Strength/Skill
400 Single Unders (Jump Rope)

WOD
for time
"Rolling Grace"
30 Reps of, roll a barbell out like an ab-wheel
bring it back in, then clean and Jerk @135#

Endurance
Run 1 mile for best time

Karina Hollekim




(sorry the video embedding couldn't be altered)

In August 2006, during a demonstration skydive in
Switzerland, Karina Hollekim’s chute failed to open. She hit the ground
at over 100 km/hour. The force of impact broke her right femur in four
places and splintered her left leg into 21 open fractures. She lost
over three litres of blood in 45 minutes. But, she did not die.
The crash spared her spine and head, and she was told she
would never walk again. It was tough to wake up everyday without the
body that had let her live her dreams. But those dreams had taught her
life is about challenges; that the only limits to what she could
achieve were in her own head and mind. Step by step, Karina fought her
battles, and slowly she began to walk again.
And now, almost three and a half years after that fateful
day and over 15 painful surgeries later, Karina has hit the slopes once
again. A simple run, but full of emotion and meaning. "Coming back to
the slopes and to the mountains was almost too good to be true!"
exclaimed Karina. "I´ve dreamt about this everyday for 3,5 years now,
I´ve gone through it in my mind, how it would feel and what it would be
like, but this is better than I could ever imagine. It feels unreal! I
think I´m the happiest kid on the slope today, I just can´t stop
smiling! And the best thing is that this is just the beginning... "
(written by: Keith Byrne, Strategic Marketing Manger for The North Face)


I've posted other videos and articles, similar to Karina's story, before.
I am always in awe of how resilient and powerful the human spirit can be, when
it's driven with a great passion for life.
Enjoy everyday, because you never know what the next moment may bring.
BUT most importantly, whatever your circumstances may be
NEVER EVER GIVE UP!
LIVE this LIFE.

Strive, Seek, Find

"Eternity is not something that begins after you are dead. It is going on all the time. We are in it now."
-Charlotte Perkins Gilman

Warm Up

Strength/Skill
Snatch 3-3-3-3-3

WOD
for time
50 Double Unders
1 Power Snatch @ 95#, 1 Over Head Squat @ 95#
1 Handstand Push Up
2 Power Snatch, 2 Over Head Squat
2 Handstand Push Up
3 P. Snatch, 3 OHS
3 HSPU
4 P. Snatch, 4 OHS
4 HSPU
5 P. Snatch, 5 OHS
5 HSPU
6 P. Snatch, 6 OHS
6 HSPU
7 P. Snatch, 7 OHS
7 HSPU
8 P. Snatch, 8 OHS
8 HSPU
9 P. Snatch, 9 OHS
9 HSPU
10 P. Snatch, 10 OHS
10 HSPU
50 Double Unders

Endurance
Run 6 miles for time

Strive, Seek, Find



Though much is taken, much abides; and though
We are not now that strength which in old days
Moved earth and heaven, that which we are, we are;
One equal temper of heroic hearts,
Made weak by time and fate, but strong in will
To strive, to seek, to find and not to yield.

-Alfred Lord Tennyson

YESTERDAY, TODAY, TOMORROW

"The world is round and the place which may seem like the end may also be the beginning."
-Ivy Baker Priest

Warm Up

Strength/Skill
10 to 1 of Squats @ 155#
Rest 30 seconds exactly between each round

WOD
5 rounds for time
20 Deadlifts @ 135#
20 Pull Ups
20 Double Unders
20 Push Ups

Endurance
Run 2 miles for time

YESTERDAY, TODAY, TOMORROW



There are two days in every week about which we should not worry.

Two days which should be kept free from fear and apprehension.

One of these days is yesterday with its mistakes and cares,

Its faults and blunders, Its aches and pains.

Yesterday has passed forever beyond our control.

All the money in the world cannot bring back yesterday.

We cannot undo a single act we performed.

We cannot erase a single word we said. Yesterday is gone.

The other day we should not worry about is tomorrow.

With its possible adversities, Its burdens, 

Its large promise and poor performance.

Tomorrow is also beyond our immediate control.

Tomorrow's Sun will rise, either in splendor or behind a mask of clouds, 

but it will rise.
 Until it does, we have no stake in tomorrow,
for it is yet unborn.
 This just leaves only one day . . . Today.


Any person can fight the battles of just one day.

It is only when you and I add the burdens of those
two awful eternity's -
 yesterday and tomorrow that we break down.

It is not the experience of today that drives people mad.

It is the remorse or bitterness for something which
happened yesterday 
 and the dread of what tomorrow may bring.

Let us therefore live but one day at a time.

~ Author Unknown ~

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Are You Ready?

"One of the secrets of life is to make stepping-stones out of stumbling blocks."
-Jack Penn

Warm Up

Strength/Skill
4 Rounds of Bear Complex @ 145#
(1 Round of Bear Complex = 7 Dead Lifts, 7 Hanging Power Cleans, 7 Front Squat, 7 Push Jerk, 7 Back Squats)

WOD
150 Burpees for time

Endurance
Run 5k for time


Are You Ready?
by: Steve Goodier



In her book Teaching a Stone to Talk (New York: Harper Collins, 1988) Annie Dillard reveals a sad, but poignant story about what happens when we set out unprepared. She tells of a British Arctic expedition which set sail in 1845 to chart the Northwest Passage around the Canadian Arctic to the Pacific Ocean. Neither of the two ships and none of the 138 men aboard returned.

Captain Sir John Franklin prepared as if they were embarking on a pleasure cruise rather than an arduous and grueling journey through one of earth's most hostile environments. He packed a 1,200 volume library, a hand-organ, china place settings for officers and men, cut-glass wine goblets and sterling silver flatware, beautifully and intricately designed. Years later, some of these place settings would be found near a clump of frozen, cannibalized bodies.

The voyage was doomed when the ships sailed into frigid waters and became trapped in ice. First ice coated the decks, the spars and the rigging. Then water froze around the rudders and the ships became hopelessly locked in the now-frozen sea.

Sailors set out to search for help, but soon succumbed to severe Arctic weather and died of exposure to its harsh winds and sub-freezing temperatures. For some twenty years, remains of the expeditions were found all over the frozen landscape.
The crew did not prepare either for the cold or for the eventuality of the ships becoming ice-locked. On a voyage which was to last two to three years, they packed only their Navy-issue uniforms and the captain carried just a 12-day supply of coal for the auxiliary steam engines. The frozen body of an officer was eventually found, miles from the vessel, wearing his uniform of fine blue cloth, edged with silk braid, a blue greatcoat and a silk neckerchief -- clothing which was noble and respectful, but wholly inadequate.

Historians may doubt the wisdom of such an ill-prepared journey. But more important for us is the question, "Are we, too, prepared for the lengthy voyage we've embarked upon, that journey we call "life"? Have we made ourselves ready for all that will surely await us?

Physically and mentally, are we prepared to handle what may come? Do we regularly stay fit through daily study and exercise? Will our minds and bodies be ready to cope with challenges which will arise?

Emotionally and spiritually, are we ready? Do we practice such virtues as love, joy, peace, patience, kindness, gentleness, faithfulness, goodness and self-control? Will we be emotionally and spiritually ready to embrace an unknown future?

To embark on a journey unprepared can set us up for disastrous results. But the good news is, we can still prepare for ours. And in large part, the success of our voyage will be determined by our regular and systematic preparation.

Are you ready?

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Snow Day

"It is not in the stars to hold our destiny but in ourselves."
-William Shakespeare

Warm Up

Strength/Skill
100 Double Unders

WOD
for time
5 Muscle Ups
20 Thrusters @ 95#
5 Muscle Ups
20 Sumo Deadlift High Pull @ 95#
5 Muscle Ups
20 Push Jerks @ 95#
5 Muscle Ups
20 Overhead Squats
5 Muscle Ups
20 Fron Squats

Endurance
run 800 meters x 4


Snow Day

Recently the United States has been hammered by massive amounts of snow.
Roads were shut down, schools were closed, businesses were not open, and even the government was forced to not "work" (probably a good thing). I'm sure some people got frustrated and mad that their normal day to day was thrown off. But not everyone……

Washington, DC Snow Storm from Es Video! on Vimeo.

Sometimes I believe that snow storms, rain storms, and even traffic can be God's way of saying, 'Chill Out and Slow Down.' In my opinion "Snow Days" are blessings.
The next time you are faced with your version of a snow day, embrace it and enjoy it.
Because to be honest, the snow days, are what truly count in this life.
LIVE this LIFE

Slackline

"Talent alone won't make you a success. Neither will being in the right place at the right time, unless you are ready. The most important question is: "Are you ready?""
-Johnny Carson

Warm Up

Strength/Skill
Squat 5-5-5-5-5-5

WOD
5 rounds for time
Run 400 meters
15 Overhead Squats @ 95#
15 Box Jumps @ 24#

Endurance
Set two cones 10 meters apart, with a running clock
Run 200 meters (20 total trips) running back and forth between the two cones
Rest 30 seconds then
Run 180 meters (18 total trips)
Rest 30 seconds
Continue this patter until the final round which is
Run 20 meters (2 total trips)

Andy Lewis

My brother introduced this to this video.
It's of a guy he skydives with named Andy Lewis.
To me this video is proof that if you dedicate yourself to something,
you can master it.

Deaf Wife

"Never permit a dichotomy to rule your life, a dichotomy in which you hate what you do so you can have pleasure in your spare time. Look for a situation in which your work will give you as much happiness as your spare time."
-Pablo Picasso

Warm Up

Strength/Skill
Squat Clean 3x5

WOD
for time
"I Am CrossFit"
3 rounds of
Run 400 meters
15 Pull Ups
7 Hanging Power Cleans @ 135#

Endurance
Run 100 meters x 10


Deaf Wife



A man feared his wife wasn't
hearing as well as she used to
and he thought she might need a
hearing aid.

Not quite sure how to approach her,
he called the family doctor to
discuss the problem.

The Doctor told him there is a simple
informal test the husband could
perform to give the doctor a better idea
about her hearing loss.

Here's what you do," said the Doctor,
"stand about 40 feet away from
her, and in a normal conversational
speaking tone see if she hears you.

If not, go to 30 feet, then 20 feet,
and so on until you get a response."

That evening, the wife is in the kitchen
cooking dinner, and he was in
the den. He says to himself,
"I'm about 40 feet away,
let's see what happens."

Then in a normal tone he asks,
'Honey, what's for dinner?"


No response..


So the husband moves closer to the kitchen,
about 30 feet from his wife
and repeats, "Honey, what's for dinner?"


Still no response.


Next he moves into the dining room where
he is about 20 feet from his
wife and asks, "Honey, what's for dinner?"


Again he gets no response.


So, he walks up to the kitchen door,
about 10 feet away..
"Honey, what's for dinner?"


Again there is no response.

So he walks right up behind her...
"Honey, what's for dinner?"



"Ralph, for THE FIFTH time, CHICKEN!"



In life before the blame is put on others, check yourself.

Can't

"If you want to be happy, be."
-Leo Tolstoy

Warm Up

Strength/Skill
Max Box Jumps in 10 minutes @ 24" box

WOD-1
for time
10-9-8-7-6-5-4-3-2-1 of
Front Squats @ 135#
Burpees

Rest 5 Minutes

WOD-2
for time
10-9-8-7-6-5-4-3-2-1 of
Dead Lifts @ 185#
Pull Ups

Endurance
Run 1 mile for time

Can't



Forget about what you think you "can't" do and focus wholly on what you CAN do!

Enemy Within

"If you could get up the courage to begin, you have the courage to succeed."
-David Viscott

Warm Up

Strength/Skill
Pistols 30 each leg

WOD
5 rounds for time
15 Sumo Deadlift High Pull @ 95#
15 Thrusters @ 95#
15 Pull Ups

Endurance
Run at moderate pace for 30 minutes


The Enemy Within



Nasrudin saw a man sitting at the side of a road looking utterly desolated.

“What’s bothering you?” he asked.

“My brother, there is nothing interesting in my life.
I have enough money not to need to work,
and I was traveling to see if there was anything curious in the world.
But everyone I have met has nothing new to say to me,
all they do is make me more bored.

“In a word, I can tell you without any fear of doubt that despite all that I have done,
I haven’t managed to find the peace I sought. I have turned into my own worst enemy.”

At that very moment, Nasrudin grabbed the man’s bag and ran off down the road.
Since he knew the region well, he quickly managed to set a considerable distance from the man by taking shortcuts through the fields and over the hills.

When he was far enough away, he put the bag down in the middle of the road where the traveler was bound to pass, and hid behind a rock. The man appeared half an hour later, feeling more miserable than ever because of the thief he had come across.

As soon as he caught sight of the bag, he ran to open it, breathless.
Upon seeing that everything was intact,
he looked up to the sky full of joy and thanked the Lord for life.
“Certain people only realize the taste of happiness when they manage to lose it,”
thought Nasrudin, looking at the scene before his eyes.

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Creed

"The trouble with most of us is that we would rather be ruined by praise than saved by criticism."
-Dr. Norman Vincent Peale

Warm Up

Strength/Skill
50 Handstand Push Ups done in the least amount of sets possible

WOD
10 rounds for time (from: CrossFit Houston)
100 Single Under Jump Rope
10 Burpees
10 Sit Ups
10 Push Ups
10 Squats
10 Pull Ups

Endurance
Run 400 meters x 8

The Samurai Creed



I have no parents; I make the Heavens and the Earth my parents.
I have no home; I make the Tan T'ien my home.
I have no divine power; I make honesty my Divine Power.
I have no means; I make Docility my means.
I have no magic power; I make personality my Magic Power.
I have neither life nor death; I make A Um my Life and Death.
I have no body; I make Stoicism my Body. 

I have no eyes; I make The Flash of Lightning my eyes.

I have no ears; I make Sensibility my Ears.

I have no limbs; I make Promptitude my Limbs.

I have no laws; I make Self-Protection my Laws.

I have no strategy; I make the Right to Kill and the Right to Restore Life my Strategy. 

I have no designs; I make Seizing the Opportunity by the Forelock my Designs. 

I have no miracles; I make Righteous Laws my Miracle. 

I have no principles; I make Adaptability to all circumstances my Principle. 

I have no tactics; I make Emptiness and Fullness my Tactics.

I have no talent; I make Ready Wit my Talent.

I have no friends; I make my Mind my Friend. 

I have no enemy; I make Incautiousness my Enemy.

I have no armour; I make Benevolence my Armour. 

I have no castle; I make Immovable Mind my Castle.

I have no sword; I make No Mind my Sword.

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