"Your future depends on many things, but mostly on you."
-Frank Tyger
Warm Up
Strength/Skill
Rest
WOD
5 rounds for time
15 Overhead Squats @ 135#
Row 500 meters
Endurance
Run 2 miles
5 Hill Sprints with 3x the recovery between rounds
Run 2 miles
Temptation
Oh, The Temptation from Steve V on Vimeo.
"You've got a lot of choices. If getting out of bed in the morning is a chore and you're not smiling on a regular basis, try another choice."
-Steven D. Woodhull
Warm Up
Strength/Skill
15x 1 Deadlift @ 85% of 1RM every 20 seconds
WOD-1
7 rounds for time
3 Front Squats @ 185#
7 L-Pull Ups
Rest 3 hours
WOD-2
2 rounds for time
50 Double Unders
40 Box Jumps @ 24" box
30 Knees to Elbow on Rings
10 Snatch @ 135#
5 Muscle Ups
Run 100 meters w/ 70# vest
Endurance
Rest
Directions For Life
Author - Danielle Hollister
Give people more than they expect and do it cheerfully.
Memorize your favorite poem.
Don't believe all you hear, spend all you have or sleep all you want.
When you say, "I love you", mean it.
When you say, "I'm sorry", look the person in the eye.
Believe in love at first sight.
Never laugh at anyone's dreams.
Love deeply and passionately. You might get hurt but it's the only way to live life completely.
In disagreements, fight fairly.
Don't judge people by their relatives.
Talk slow but think quick.
When someone asks you a question you don't want to answer, smile and ask,"Why do you want to know?"
Remember that great love and great achievements involve great risk.
Call your mom.
Say "bless you" when you hear someone sneeze.
Don't let a little dispute injure a great friendship.
When you realize you've made a mistake, take immediate steps to correct it.
Marry someone you love to talk to. As you get older, their conversational skills will be as important as any other.
Spend some time alone.
Open your arms to change, but don't let go of your values.
Remember that silence is sometimes the best answer.
Read more books and watch less TV.
Live a good, honorable life. Then when you get older and think back, you'll get to enjoy it a second time.
A loving atmosphere in your home is so important. Do all you can to create a tranquil harmonious home.
In disagreements with loved ones, deal with the current situation. Don't bring up the past.
Read between the lines.
Share your knowledge. It's a way to achieve immortality.
Be gentle with the earth...and yourself.
Pray. There's immeasurable power in it.
Never interrupt when you are being flattered.
Mind your own business.
Don't trust someone who doesn't close their eyes when you kiss them.
Once a year, go someplace you've never been before.
If you make a lot of money, put it to use helping others while you are living. That is wealth's greatest satisfaction.
Remember that not getting what you want is sometimes a stroke of luck.
Learn the rules, then break some.
Remember that the best relationship is one where your love for each other is greater than your need for each other.
Judge your success by what you had to give up in order to get it.
Remember that your character is your destiny.
Approach love and cooking with reckless abandon.
"Whatever you are, be a good one."
-Abraham Lincoln
Warm Up
Strength/Skill
Rest
WOD-1
5 rounds for time
40 Double Unders
30 Box Jumps @ 24" box
20 KB Swings @ 53# (1.5 pd)
Rest 2 hours
WOD-2
for time Reverse "Angie"
100 Squats
100 Sit Ups
100 Push Ups
100 Pull Ups
(not partitioned)
Endurance
Rest
Life
by Henry Van Dyke
Let me but live my life from year to year,
With forward face and unreluctant soul;
Not hurrying to, nor turning from the goal;
Not mourning for the things that disappear
In the dim past, nor holding back in fear
From what the future veils; but with a whole
And happy heart, that pays its toll
To Youth and Age, and travels on with cheer.
So let the way wind up the hill or down,
O'er rough or smooth, the journey will be joy:
Still seeking what I sought when but a boy,
New friendship, high adventure, and a crown,
My heart will keep the courage of the quest,
And hope the road's last turn will be the best.
"No that it's all over, what did you really do yesterday that's worth mentioning?"
-Coleman Cox
Warm Up
Strength/Skill
Front Squats 5-5-3-3-3-1-1-1-1
WOD
for time
15 Power Snatch @ 115#
30 Box Jumps 24"
10 Power Snatch
20 Box Jumps
5 Power Snatch
10 Box Jumps
Endurance
Row 20 Seconds on 10 Seconds off x 8
(all efforts)
It Couldn't Be Done
by: Edgar Guest
Somebody said that it couldn't be done,
But, he with a chuckle replied
That "maybe it couldn't" but he would be one
Who wouldn't say so till he'd tried.
So he buckled right in with the trace of a grin
On his face. If he worried he hid it.
He started to sing as he tackled the thing
That couldn't be done, as he did it.
Somebody scoffed: "Oh, you'll never do that;
At least no one we know has done it";
But he took off his coat and he took off his hat,
And the first thing we knew he'd begun it.
With a lift of his chin and a bit of a grin,
Without any doubting or quiddit,
He started to sing as he tackled the thing
That couldn't be done, and he did it.
There are thousands to tell you it cannot be done,
There are thousands to prophesy failure;
There are thousands to point out to you, one by one,
The dangers that wait to assail you.
But just buckle right in with a bit of a grin,
Just take off your coat and go to it;
Just start to sing as you tackle the thing
That cannot be done, and you'll do it
"You cannot hope to build a better world without improving individuals."
-Marie Curie
Warm Up
Strength/Skill
Double Unders Unbroken 5-10-15-20-25-30-25-20-15-10-5
then
2x 5 Strict Chest to Bar Pull ups, 10 CtoB Kipping Pull Ups, 15 CtoB Butterfly Pull Ups
WOD
for time
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Burpees
Endurance
"Death By Ten"
10 meters on the min. Every minute, add 10 meters.
set up 2 cones 10 meters a part, and add one return trip each minute on the minute
until you can no longer continue.
We Are Made One with What We Touch and See
Oscar Wilde
We are resolved into the supreme air,
We are made one with what we touch and see,
With our heart's blood each crimson sun is fair,
With our young lives each springimpassioned tree
Flames into green, the wildest beasts that range
The moor our kinsmen are, all life is one, and all is change.
With beat of systole and of diastole
One grand great life throbs through earth's giant heart,
And mighty waves of single Being roll
From nerveless germ to man, for we are part
Of every rock and bird and beast and hill,
One with the things that prey on us, and one with what we kill
One sacrament are consecrate, the earth
Not we alone hath passions hymeneal,
The yellow buttercups that shake for mirth
At daybreak know a pleasure not less real
Than we do, when in some freshblossoming wood
We draw the spring into our hearts, and feel that life is good
Is the light vanished from our golden sun,
Or is this daedalfashioned earth less fair,
That we are nature's heritors, and one
With every pulse of life that beats the air?
Rather new suns across the sky shall pass,
New splendour come unto the flower, new glory to the grass.
And we two lovers shall not sit afar,
Critics of nature, but the joyous sea
Shall be our raiment, and the bearded star
Shoot arrows at our pleasure! We shall be
Part of the mighty universal whole,
And through all Aeons mix and mingle with the Kosmic Soul!.
We shall be notes in that great Symphony
Whose cadence circles through the rhythmic spheres,
And all the live World's throbbing heart shall be
One with our heart, the stealthy creeping years
Have lost their terrors now, we shall not die,
The Universe itself shall be our Immortality!.
"Knowledge talks, Wisdom listens."
-Unknown
Warm Up
Strength/Skill
Snatch 1-1-1-1-1-1
WOD
7 rounds for time
7 Overhead Squats @ 115#
21 Double Unders
Endurance
4 rounds
Row 500 meters
then do as many Deadlifts @ 135# as possible in the same amount of time the 500 meter row took
(rest 60 seconds between each round)
Still Climbing
Well, son, I'll tell you:
Life for me ain't been no crystal stair.
It's had tacks in it.
And splinters,
And boards torn up,
And places with no carpet on the floor -
Bare.
But all the time
I'se been a-climbin' on,
And reachin' landin's,
And turnin' corners,
And sometimes goin' in the dark
Where there ain't been no light.
So, boy, don't you turn back,
Don't you set down on the steps
'Cause you finds it's kinder hard.
Don't you fall now -
For I'se still goin', honey,
I'se still climbin'
And life for me ain't been no crystal stair."
Langston Hughes, 1902-1967
"Go confidently in the direction of your dreams. Live the life you have imagined."
-Henry David Thoreau
Warm Up
Strength/Skill
Squat Clean 1-1-1-1-1-1
WOD
for time
1 Clean & Jerk @ 155#
1 round of Cindy
2 C&J
1 round of Cindy
3 C&J
1 round of Cindy
continue to last round of
10 C&J
1 round of Cindy
(1 round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats)
Endurance
Rest
The Victor
Poet: C.W. Longenecker
If you think you are beaten, you are.
If you think you dare not, you don’t
If you like to win but think you can’t,
It’s almost a cinch you won’t.
If you think you’ll lose, you’re lost.
For out in the world we find
Success begins with a fellow’s will
It’s all in the state of mind.
If you think you are outclassed, you are.
You’ve got to think high to rise.
You’ve got to be sure of yourself before
You can ever win the prize.
Life’s battles don’t always go
To the stronger or faster man.
But sooner or later, the man who wins
Is the man who thinks he can.
"If we listened to our intellect, we'd never have a love affair. We'd never have a friendship. We'd never go into business, because we'd be too cynical.
Well, that's nonsense. You've got to jump off cliffs all the time and build your wings on the way down."
-Annie Dillard
Warm Up
Strength/Skill
done in the least amount of sets possible
25 Back Squats @ 185#
25 Front Squats @ 155#
25 Overhead Squats @ 135#
WOD
As Many Rounds Possible in 10 minutes of
6 Squat Cleans @ 135#
9 Chest to Bar Pull Ups
12 Box Jumps @ 24" box
Endurance
Rest
Only A Person Who Risks Is Free
Author Unknown
To laugh is to risk appearing the fool.
To weep is to risk appearing sentimental.
To reach for another is to risk involvement.
To expose your ideas, your dreams,
before a crowd is to risk their loss.
To love is to risk not being loved in return.
To live is to risk dying.
To believe is to risk despair.
To try is to risk failure.
But risks must be taken, because the
greatest hazard in life is to risk nothing.
The people who risk nothing, do nothing,
have nothing, are nothing.
They may avoid suffering and sorrow,
but they cannot learn, feel, change,
grow, love, live.
Chained by their attitudes they are slaves;
they have forfeited their freedom.
Only a person who risks is free.
"To me, good health is more than just exercise and diet. it's really a point of view and a mental attitude you have about yourself."
-Angela Lansbury
Warm Up
Strength/Skill
Rest
WOD
6 rounds for time
Run 600 meters
10 Deadlifts @135#
10 Burpees
Endurance
Rest
Go Get It
"Ultimately, man should not ask what the meaning of his life is, but rather he must recognize that it is he who is asked."
-Viktor Frankl
Warm Up
200 Single Unders
120 Second Plank Hold
150 Single Unders
90 Second Plank Hold
100 Single Unders
60 Second Plank Hold
50 Single Unders
30 Second Plank Hold
Strength/Skill
Power Snatch 3 RM
then….
5 rounds of
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform @ 75% of 3 RM Power Snatch
Rest 120 Seconds between sets
WOD
With a continuously running clock, do one Pull Up and one Handstand Push Up the first minute, two pull ups and two handstand push ups the second minute, three pull ups and three handstand push ups the third minute…
Continuing as long as you are able. When you cannot complete the required nubbier of reps for either exercise, continue only with the other as long as you are able.
Endurance
Rest
L-I-V-I-N
"Do good by stealth, and blush to find it fame."
-Alexander Pope
Warm Up
On the minute every minute for 20 minutes
5 Squats @ 185#
5 Push Ups
Strength/Skill
On the minute every minute for 15 minutes
2 Power Cleans @ 85% of one rep max
2 Strict Pull Ups
WOD
5 rounds for time
4 Hang Power Cleans @ 135#
8 KB Swings @ 70#
12 Toes to Bar
Endurance
Rest
Risk
Life is an adventure and without risk there is no adventure.
Take Risks!
Nothing gets me more fired up than that thin line between control and chaos.
Right there is where the small margin of experts sit.
Just on the edge of losing control.
I will continue to push LIFE to the edge!
I challenge you to as well my friends!
GoPro HD HERO Camera: True HD Highlights from GoPro on Vimeo.
"Many people die with their music still in them. Why is this so? Too often it is because they are always getting ready to live. Before they know it, time runs out."
-Oliver Wendell Holmes
Warm Up
with only 6 minutes to complete this
Run 800 meters
and with the remainder of the time do As Many Reps Possible of
Overhead Squats @ 115#
Strength/Skill
5 rounds of
1 Strict Shoulder Press @ 115#
1 Strict Pull Ups
1 Strict Shoulder Press
3 Strict Pull Ups
1 Strict Shoulder Press
5 Strict Pull Ups
WOD
for time 21-15-9 of
Thrusters @ 2x55# Dumbbells
Pull Ups
Endurance
Run 3 miles for time
Savage
This is a video of John Eldredge, author of 'Wild At Heart' (Amazing book, if you haven't read it. Read it). In this video John is being interviewed about his book by a cnn reporter. This dude (the reporter) simply doesn't get it.
Pretty funny to me that the guys John is saying not to be, is exactly what the cnn reporter is. I believe the correct term is tool. My goal with this blog is to never be negative or pessimistic, two things I believe should be avoided every single day. So with that I'll leave the reporter alone now.
The point of this post is briefly summarize what Mr. Eldredge speaks about in his book. Below are a few quotes from his book.
• ...in the heart of every man is a desperate desire for a battle to fight, an adventure to live, and a beauty to rescue.
• Most messages for men ultimately fail. The reason is simple. They ignore what is deep and true to a man’s heart, his real passions, and simply try to shape him up through various forms of pressure.
• If a man is ever to find out who he is and what he is here for, he has got to take that journey for himself. He has got to get his heart back.
• Even if he can’t put it into words, every man is haunted by the question, “Am I really a man? Have I got what it takes…when it counts?”
• Don’t ask yourself what the world needs. Ask yourself what makes you come alive and go do that because what the world needs is people who have come alive.
That same word always seems to come up……Passion.
Seek your passion and you will live a full LIFE.
Just a side note but a great book by John Eldredge for any women who might read this blog it
'Captivating'. Good one for guys to read too.
"Great spirits have always found violent opposition from mediocrities. The latter cannot understand it when a man does not thoughtlessly submit to hereditary prejudices but honestly and courageously uses his intelligence."
-Albert Einstein
Warm Up
Strength/Skill
Power Cleans 3-3-3-3-3
for 7 rounds
Hold Handstand Position for as long as possible
WOD
for time
10-9-8-7-6-5-4-3-2-1
Pull Ups w/ a 35# Dumbbell
2-4-6-8-10-12-14-16-18-20
Wall Ball @ 20# ball/ 10 foot target
Endurance
Rest
Easy
"What am I on? I'm on my bike, busting my ass six hours a day.
What are you on?"
Those who are too weak to pursue greatness will always question those who are always striving for it. They will say, 'he's on something' 'she cheated' 'there's no way that's possible without a shortcut'. Don't let their fear infect you.
"Those who need to know, will never understand. And those who understand will never need to know."
"As iron sharpens iron, so one man sharpens another."
-Proverbs 27:17
Warm Up
Strength/Skill
Front Squat 10-5-5-3-3-1-1-1
WOD
for time 5-10-15-10-5 rep rounds of
Handstand Push Ups
Overhead Squats @ 95#
Muscle Ups
Endurance
Row 3 x (750 meters + 500 meters + 250 meters)
Rest the exact time it takes you to do each interval in each set.
Kindness
Baron de Rothschild once asked artist Ary Scheffer to paint his portrait.
Though a wealthy financier, Rothschild posed as a beggar, wearing rags
and holding a tin cup. During one day of painting, a friend of the artist entered the room.
Thinking Rothschild was really a beggar, he dropped a coin in his cup.
Ten years later that man received a letter from Baron de Rothschild and a check
for ten thousand francs. The message read, "You one day gave a coin
to a Baron de Rothschild in the studio of Ary Scheffer. He has invested it and today
sends you the capital which you entrusted to him, together with the compounded interest.
A good dead always brings good fortune."
We would add to that line. A good action not only brings good fortune, it brings
God's attention. He notices the actions of servants.
He sent his son to be one.
by: Max Lucado
Kindness is the simplest yet most powerful action each one of us can bring with us
into the world each day. A simple smile and 'how are you?', can literally makes someones day.
No act of kindness goes unnoticed.
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"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing."
-Albert Einstein
Warm Up
Strength/Skill
Rest 30 seconds between each round
5 Unbroken Double Unders
10 Unbroken Double Unders
15 Unbroken Double Unders
20 Unbroken Double Unders
25 Unbroken Double Unders
30 Unbroken Double Unders
35 Unbroken Double Unders
40 Unbroken Double Unders
45 Unbroken Double Unders
50 Unbroken Double Unders
45 Unbroken Double Unders
30 Unbroken Double Unders
35 Unbroken Double Unders
30 Unbroken Double Unders
25 Unbroken Double Unders
20 Unbroken Double Unders
15 Unbroken Double Unders
10 Unbroken Double Unders
5 Unbroken Double Unders
WOD
Rest
Endurance
Row 4,000 meters at a moderate pace
Calamus
IN paths untrodden,
In the growth by margins of pond-waters,
Escaped from the life that exhibits itself,
From all the standards hitherto publish'd, from the pleasures,
profits, conformities,
Which too long I was offering to feed my soul,
Clear to me now standards not yet publish'd, clear to me that my
soul,
That the soul of the man I speak for rejoices in comrades,
Here by myself away from the clank of the world,
Tallying and talk'd to here by tongues aromatic,
No longer abash'd, (for in this secluded spot I can respond as I
would not dare elsewhere,)
Strong upon me the life that does not exhibit itself, yet contains
all the rest,
Resolv'd to sing no songs to-day but those of manly attachment,
Projecting them along that substantial life,
Bequeathing hence types of athletic love,
Afternoon this delicious Ninth-month in my forty-first year,
I proceed for all who are or have been young men,
To tell the secret of my nights and days,
To celebrate the need of comrad
-Walt Whitman
"It is impossible for a man to learn what he thinks he already knows."
-Epictetus
Warm Up
Strength/Skill
50 Triple Unders
WOD
for time (wearing a 25# weight vest)
Run 800 meters
100 Pull Ups
Run 800 meters
100 Push Ups
Run 800 meters
100 Squats
Run 800 meters
100 Sit Ups
Endurance
Rest
What is Success?
To laugh often and much;
To win the respect of intelligent people
and the affection of children;
To earn the appreciation of honest critics
and endure the betrayal of false friends;
To appreciate beauty;
To find the best in others;
To leave the world a bit better, whether by
a healthy child, a garden patch
or a redeemed social condition;
To know even one life has breathed
easier because you have lived;
This is to have succeeded.
Ralph Waldo Emerson
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"Let us not look back in anger or forward in fear, but around in awareness."
-James Thurber
Warm Up
Strength/Skill
Front Squat 5-5-3-3-1-1-1
WOD
10 rounds for time
15 Deadlifts @ 135#
15 Push Ups
Endurance
Run for 30 minutes and cover as much ground as possible
Small Deeds
What seems small to you might be huge to someone else. Just ask Bohn Fawkes.
During World War II, he piloted a B-17. On one mission he sustained flak from Nazi antiaircraft guns.
Even though his gas tanks were hit, the plane did not explode, and Fawkes was able to land the plane.
On the morning following the raid, Fawkes asked his crew chief for German shell. He wanted to keep a souvenir of his incredible good fortune. The crew chief explained that not just one but eleven shells had been found in the gas tanks, none of which had exploded.
Technicians opened the missiles and found them void of explosive charge. They were clean and harmless and with one exception, empty. The exception contained a carefully rolled piece of paper. On it a message had been scrawled in the Czech language. Translated, the note read: "This is all we can do for you now."
A courageous assembly-line worker was disarming bombs and scribbled the note.
He couldn't end the war, but he could save one plane. He couldn't do everything, but he could do something. So he did it.
God does big things with small deeds.
Excerpt from, "Cure for the Common Life" by Max Lucado
"And in the end, it's not the years in your life that count. It's the life in your years."
-Abraham Lincoln
Warm Up
Strength/Skill
15 to 1 of Unbroken Pull Ups
rest 30 seconds between each round
WOD
for time
50 Double Unders
5 Overhead Squats- 95#
40 Double Unders
10 Overhead Squats
30 Double Unders
15 Overhead Squats
20 Double Unders
20 Overhead Squats
10 Double Unders
25 Overhead Squats
Endurance
Row 3x (250 meter - 500 meter - 750 meter)
rest the exact time it takes you to do each interval in each set.
CR Johnson
I'm not the most open person when it comes to my emotions.
But I'll be honest when I heard that CR Johnson passed on, an over whelming sadness came over me. I never had the pleasure of meeting CR, but I have been a fan of his for quite a while. CR died during a skiing accident this past February (2/24/2010). He was 26 years old.
I wrote about CR, on this blog, on September 2, 2009. Below is what I wrote then, along with a video I had posted. To me this is just one more example that not a single second of life should be waisted. Fear nothing. Achieve everything.
9/02/2009
MIND
"The joy I get from skiing, that's worth dying for."
-CR Johnson
Never waist a single day. Find your joy in each day.
You don't know which today will be the last today.
Yesterday is gone, learn from it.
Tomorrow is NOT guaranteed, don't wait for it.
Today is right now, seize it.
How strong is your mind? Sure toughing out a rough day, workout,
or task takes some mental strength and focus.
But if the unexpected were to happen, would your spirit be broken
or would it be strengthened?
Until we are tested and stretched way beyond our limits, can we
know the answer to that question. I do believe that if you focus on your
joy and passion in life, you can make it through any struggle that comes
your way.
I pray that none of us ever have to face the hurdles that CR Johnson did.
But if that storm or one like it were to roll into my life, I know God is by my side and he will provide me the strength to weather the storm.
"God is faithful, and he will not let you be tested beyond your strength but with your testing he will also provide the way out so that you may be able to endure it" (1 Corinthians 10:13)
Find your passion and live with joy!
"Do today what others won't. Do tomorrow what others can't."
-Smoke Jumpers Creed
Warm Up
Strength/Skill
Dead Hang from rings or bar
10 x hang for 30 seconds rest for 30 seconds
WOD
for time
5 Muscle Ups
15 Squats @ 95#
10 Muscle Ups
30 Squats
15 Muscle Ups
45 Squats
10 Muscle Ups
30 Squats
5 Muscle Ups
15 Squats
Endurance
Rest
Gander
During its Vancouver Olympics coverage, NBC aired a 45 min feature by Tom Brokaw on the town and residents of Gander, Newfoundland. I've been looking for the video ever since it's air date. It's now been posted on a personal facebook page, so if you are not a member of facebook you may not be able to watch it. It's a an amazing story of compassion and giving. Something this world could use much more of. If you cannot watch the videos below is a very short summarization of the story.
http://www.facebook.com/profile.php?v=info&ref=search&id=100000818756367#!/profile.php?v=wall&ref=search&id=100000818756367
Written by: dstan
Gander is a small town of 10,000 residents in northeastern Newfoundland. The town has two stoplights and two police officers, and the people are largely descendants of Scots and Irish, living in an often harsh, rural environment. Once a refueling stop for transatlantic flights, Gander also happens to have a large airport and houses a key Nav Canada air traffic control center. While the advent of the jumbo jet made stops at Gander obsolete, that all changed on Sept 11, 2001.
Following the attacks of that day, air traffic was grounded across N. America. As a result, some 167 westbound transatlantic flights that had passed the halfway point were redirected to airports around Newfoundland and the Maritime provinces, all controlled by Gander center. The Arrivals sector staffing was quickly increased from its normal three controllers to 14 to reroute all of the aircraft over a seven hour period. Gander International Airport (CYQX/YQX), which normally handles 8 domestic flights per day, received 38 aircraft, many jumbo jets, parked around the taxiways with nearly 7,000 passengers. Processing immigration for all of these passengers took over 24 hours, with the last passengers finally entering the airport terminal at noon on Wed, Sep 12.
Subsequently, Gander needed to absorb this near doubling of its population. With little notice, the residents of Gander responded with incredible kindness and generosity. Passengers were bused to schools, churches, and legion halls where temporary shelters were set up (Gander has only 500 hotel beds). The locals rushed to meet them with home cooked meals and other necessities. As the passengers were not allowed to access their checked baggage, residents donated clothes and opened their shops free of charge. Prescriptions were filled by the two local pharmacies at no cost. Residents opened their homes to these stranded travelers. “Everybody just put everything on hold to take care of us.”
Four days later, U.S. airspace reopened and the passengers continued onto their original destinations. However, many lasting friendships were forged over that short period, thanks to the kindness of the Ganderites. With the residents refusing to accept monetary thanks, the passengers of Delta flight 15 established a college scholarship fund for local students; from $15,000 pledged on the flight from Gander to Atlanta, the fund has now grown to nearly $900,000. Several passengers featured in the piece have returned to visit their friends in Gander, and a monument now stands there in honor of their generosity.
Find Traditional bedroom Wallpapers, Oriental bedroom Wallpapers, Inspired bedroom Wallpapers. Best Bedroom Ideas and Bedroom Wallpapers for more information about how Bedroom should be.
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"People living deeply have no fear of death."
-Anais Nin
Warm Up
Strength/Skill
2 rounds of
Run 800 meters
50 Push Ups
Run 400 meters backwards
50 Squats
WOD
for time
30 Handstand Push Ups
10 Pull Ups
50 Double Unders
20 Handstand Push Ups
20 Pull Ups
50 Double Unders
10 Handstand Push Ups
30 Pull Ups
50 Double Unders
Endurance
Rest
Focus
"Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable-if anything is excellent or praiseworthy-thing about such things."
-Philippians 4:8
Focus only on positive and waist no energy on negative thoughts.
Do not let worries absorb your conscience.
Do not let the negative words of others disturb your thoughts.
Find the good in everyday.
Focus.
"Vision is the art of seeing the invisible."
-Jonathan Swift
Warm Up
Strength/Skill
200 Box Jumps @ 24" Box
WOD
Rest
Endurance
Run 4 miles for time
Terry Fox
Do not tell me that there is no such thing as a soul.
Terry Fox is yet another powerful example of the power of the human spirit.
We are more than flesh and bone.
Find whatever it is in this world that stirs your soul.
And become truly ALIVE!
LIVE this LIFE.
Learn some new techniques as you watch this painting being made.
Tags:Graffiti Spray Paint Art Artists Brandon McConnell Aerosol Can Trees Nature Space Outer Mountains Tutorials Techniques Cartoons Animation Painting Comics Sculpture Parks Seas Desert Tracks Snow
Amazing Space Painting Art
Tags: Spacepainting Spraypaint Spray Paint Art Graffiti Aerosol Can Magic McConnell Space
"People do not lack strength, they lack will."
-Victor Hugo
Warm Up
Strength/Skill
100 Double Unders
WOD
21-15-9 for time
Row for calories
Deadlifts @ 225#
Overhead Squats @ 135#
Endurance
Rest
Footprints
One night a man had a dream. He dreamed he was walking along the beach with the Lord. Across the sky flashed scenes from his life. For each scene, he noticed two sets of footprints in the sand; one belonging to him, and the other to the Lord.
When the last scene of his life flashed before him he looked back at the footprints in the sand. He noticed that many times along the path of his life there was only one set of footprints. He also noticed that it happened at the very lowest and saddest times in his life.
This really bothered him and he questioned the Lord about it. "Lord, you said that once I decided to follow you, you'd walk with me all the way. But I have noticed that during the most troublesome times in my life, there is only one set of footprints. I don't understand why when I needed you most you would leave me."
The Lord replied, "My precious, precious child, I love you and I would never leave you. During your times of trial and suffering, when you see only one set of footprints, it was then that I carried you."
Dubai - Amazing Country of Buildings. Here posted some pictures of DUBAI. Hope to go on a tour of Dubai once in a life.
"Dreams pass into the reality of action. From the actions stems the dream again; and this interdependence produces the highest form of living."
-Anais Nin
Warm Up
Strength/Skill
100 Squats
40 Pull Ups
100 Single Unders
80 Squats
32 Pull UPs
100 Single Unders
60 Squats
24 Pul Ups
100 Single Unders
40 Squats
16 Pull Ups
100 Single Unders
20 Squats
8 Pull Ups
100 Single Unders
WOD-1
5 rounds for time (wearing a 45# vest)
7 Deadlifts @ 225
11 Burpees
Rest 5 - 7 minutes
WOD-2
5 rounds for time
3 Front Squats @ 135#
5 Ring Dips
7 Knees to Elbow
Endurance
Rest
No Can't, Won't or Impossible
Attractive Body Painting is Amazing Art. Here posted some photos of Amazing Face Painting Art. unbelieved able painting work on face. just tale a look on these all painted faces. These are really amazing face painting.
