Monthly Archives: February 2014

3rd Annual TACP Association 24 Hour Challenge Run

1010987_10152323075579873_1277384318_nGood morning everyone! I’m hoping that today is finding you happy, healthy, and training hard!

I’d like to take a moment here to promote an event that I am helping to organize and participate in coming up next month.  The 3rd Annual TACP Association 24 Hour Challenge is a 24 hour continuous running event to honor our fallen brothers in the USAF Tactical Air Control Party (TACP) community and a fundraiser for the TACP Association. (You can read more about the TACP Association here on their web site.)

All TACP units across the country and in deployed locations will be participating in this friendly challenge to see who can rack up the most miles and raise the most money! The group I am representing is Team JBLM (Joint Base Lewis-McChord) and in the past this event has been a huge success for us. Please help us keep that tradition going!

The run will begin on March 27 at 12:00pm and go on continuously through March 28 at 11:59am. It will take place at the Cowan Stadium track on Ft. Lewis and we will have at least one runner on the track during the entire 24 hour period.

Enough good cannot be said about the TACP Association and if you choose to donate rest assured your money is going to a fantastic cause! Donations are being accepted on the Team JBLM Fundly site which you can visit here. There are several tabs you can click on the page to make a donation.

Thank you in advance for your time and generosity. If you have any questions please feel free to contact me on the form below, or just leave me a comment!

Feeling the Itch!

Rock Candy Mountain in Olympia. Just for the hell of it!

Rock Candy Mountain in Olympia. Just for the hell of it!

Taking another off day and literally having to force thoughts of training out of my mind… Especially after the release of 14.1 and watching Fisher and Hendren go head-to-head! Overall though I will say that I’m feeling stronger. Every night before bed I’ve been taking 10mg of melatonin and a serving of Progenex Cocoon, and also turned the temperature in my room down to 68 degrees and my sleep has been great! This good rest coupled with the fact that I’m still eating like I’m training has lead me to feel strong, solid, and ready to go! Looking to do some light technique work and crush 14.1 on Monday morning!

Check out this video by Barbell Shrugged featuring Brian MacKenzie and Athlete Cell as they breakdown and strategize for 14.1!

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DAILY MOTIVATION

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I love the Progenex commercials (and their products!) Simple, motivating, cool. And this one featuring Sam Briggs is my favorite! Watch them, get inspired, then go train. And take your Cocoon!

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CROSSFIT ENDURANCE WOD

Looks hardcore, don’t leave anything on the table with this one!

14.1! What do You Think?

So 14.1 was just announced by Dave Castro and as I write this Garrett Fisher is pulling ahead of Marcus Hendren in the 14.1 competition. It turns out that 14.1 is a repeat of the first CrossFit Open workout ever! Here it is without further delay:

10:00 AMRAP of: 30 Double Unders and 15 Power Snatch (75lbs/55lbs)

There you have it! What are your thoughts? Going to be spending my next few days practicing my double unders and snatch form. However, I will be taking it easy and just working form and technique. Saving myself up, I’m doing my official 14.1 attempt on Monday morning! Wish me luck as I extend the same to you. Comment on this and let me know what you think about 14.1 and your strategies for doing your best in this AMRAP!

And Garrett Fisher wins the 14.1 heads up! But, still didn’t catch Rich Froning’s record set in 11.1.

Garrett Fisher out of NorCal CrossFit!

Garrett Fisher out of NorCal CrossFit!

14.1 Announcement!

openThe big day has finally arrived! The 14.1 Open WOD announcement will be this afternoon at 5:00 PT. What are your predictions for the WOD? I’m thinking that they are going to start off kind of slow this year then build as the weeks go on. I’m also expecting there to be one or two new movements in the mix that we haven’t seen in an Open WOD to date. Remember to embrace the spirit of a truly “open” competition all the movements have to be able to be executed by just about anyone with minimal to no equipment. Get pumped!

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Coming off of a day and a half now of  rest and recovery I’m feeling a little heavy (cause I’m still eating a lot), but stronger overall. Today is going to be another rest day but for those of you still going after it, here’s the Daily Motivation and the CF Endurance WOD:

IMG_1221DAILY MOTIVATION

“All the effort in the world won’t matter if you’re not inspired.” – Chuck Palahniuk

As I read this quote, I’m looking a little bit beyond the surface down to a baser meaning. The thought behind the curtain and at the root of your motivation. Yes, we all need inspiration, but that inspiration could be a million different things. You may be inspired by a song you hear on the way to the box, which may be all the inspiration you need. What I’m getting out of this however is something beyond simple motivation and inspiration. Not the “what,” but the “why.” Sure, you’re inspired to go train because you want to do well in competition, or you want to be healthier, or you have a simple specific goal in mind. Thats all well and good and noble reasons to be training hard. But I think it would serve us all well to take it a step further (or more of a step down) to the reason behind the reason. So why do you want to reach your goal? What is it in your heart that is driving you? Surely, that upcoming competition is not the reason you put in hours a day and multiple days a week training for years. So what is that simple, pure reason deep inside of you? I don’t know, only you do. Think about it. Strength Through Discipline.

TODAY’S CF ENDURANCE WOD

Time Off Before the Open

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My boys on the pull-up bars hitting it hard!

So tomorrow is the big day, 14.1 announcement! For the past year, yes, literally a year, I have not taken any significant off time. By significant I mean more then two days in a row off. Also, nearer time period I haven’t taken a full rest day in about a week and a half. My body is feeling it. I’ve decided to take a few days completely off training except for mobility work. I just do not feel that pushing hard these last few days will give me any gains or benefits prior to 14.1. My body will do better with the rest. After I complete 14.1 I’m going to get back into as hopefully, these few days off will hit a reset switch physically and mentally and allow me to go hard for the next month of Open workouts.

Continue checking the blog though! I may not be training, but I will continue to past. Actually, I’m going to be posting more! You can expect new things in pretty much every page/category on Strength Through Discipline. In addition, you may see a re-hauled site with a new look and set up. I’m feeling more and more adjusted to blogging and its time to move out of the experimental phase and really hit the ground running! Expect big things to be coming out soon!

As always, continue to check out Strength Through Discipline every day, leave comments, and most importantly share with your friends! Let’s keep it moving forward! Many thanks and highest regards!

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DAILY MOTIVATION

For those of you still pressing forward with the training, I will continue to post the CF Endurance WOD and the Daily Motivation!

“Hard work is only a prison sentence when you lack motivation.” – Malcolm Gladwell

BOOM! Not much more to be said. Check your motivation; and if its not there find it, then bring it!

TODAY’S CF ENDURANCE

Heavy Dead Lifts and Burpees, Long Interval Biking

DAILY MOTIVATION

“One day, in retrospect, the years of struggle will strike you as the most beautiful.” – Sigmund Freud

No one can know what the future will hold for themselves. Though I can say with a fair bit of confidence that looking back on my life, the ups and downs, triumphs and tribulations, pleasure and pain that I will entirely agree with Freud. I, like most, am a results driven person. Positive outcomes are my reward for hard work and dedication, and that’s a great thing. Am I satisfied at this point? Yes and no. With respect to the fact that I have accomplished a goal or task or progressed in some way, yes I am satisfied. But do I quit at this point? Does anyone? Most of us will not. We will accomplish what we set out to then look for the next challenge, that next step that will take us even further and further down the path of the journey we are on. So is the true beauty in life in the victory and achievement? Absolutely not. The beauty is in the struggle, the effort, the work that takes us where we want to be, not sitting back and reveling in achievement. So next time you are in the middle of a training session and things are really starting to get tough realize that THIS IS IT, the beauty of it all, you will make it through, you will achieve. Then you’ll do it all over again. The cycle continues….Discipline > Strengthen > Achieve > Repeat. Its beautiful.

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DAILY ATHLETE

At the young age of 23 Ben Smith surprised a lot of people by finishing 3rd in the 2013 Games. Check out the great article/interview featuring him by Box Life magazine at the link below.

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Ben Smith’s CrossFit Games Page

Video with Ben Smith by CrossFit Games Web Site

Interview by Box Life magazine with Ben Smith

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TODAY’S CF ENDURANCE

Check out this quick video by CF Endurance. They are starting a series called Two Minute Tuesdays, which I will continue to post for you. Great information in here, which I’m sure they will keep up!

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 hand release push-ups
  • 5 AKB swings x 3 @ 26lbs
  • 10 Bent over single-leg hamstring stretch, left/right

Strength & Conditioning WOD:

  • 5 rounds of: Deadlift x 5 @ (315lbs/215lbs) and 10 burpees. *Scaled weight to 245lbs.
  1. Time: 8:20

Biking:

  • 7:00 on/4:00 off until form/pace dissipates.
  1. 2.14M
  2. 2.08M
  3. 2.09M

Taking an afternoon off, eating large quantities of healthy, organic food, and a good nights sleep can work wonders for the human body. Thats just what I did yesterday and subsequently crushed this morning’s session! I was able to successfully complete the Strength and Conditioning WOD and the biking session back-to-back. (CF Endurance recommends waiting at least three hours between sessions, which I normally do, but I’m not going to be able to work out this afternoon.) The S&C WOD pushed me hard and I pushed back with equal vigor. The dead lift load was heavy for me, and I was actually able to complete more reps unbroken later in the WOD, same with the burpees! I then moved on to some knees-to-elbow to hit my core, then went right over to the bike. The biking session was just as strong as the S&C and I was able to push hard and felt a good sense of exhaustion when it was all over. GREAT DAY!

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AFTERNOON SESSION

REST AND RECOVERY!

Mobility:

  • Mobility WOD Daily RX

Shoulder Strength All Around

DAILY MOTIVATION

“There are no shortcuts to any place worth going.” – Beverly Sills

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DAILY ATHLETE

Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp is an amazing triathlete with a bit of a background story. In March 2010, while riding his bike he was victim of a hit and run which left him severely inujured. With multiple broken bones, several lacerations, and a severed jugular the immediate future looked bleak, let alone a long term future containing competition. Despite the extreme nature of his injuries he went through several months of recovery and returned to competition in August of 2011 in great style! He was victorious at Ironman Canada!

Article by Ironman on Jordan Rapp’s Accident and Recovery

Want to hear from the man himself? Check out his blog!

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TODAY’S CF ENDURANCE

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • HSPU hold x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 3 second pause OH squats with PVC x 3

Strength:

  • Maximum Effort (ME) Shoulder Press
  1. 45lbs x 10
  2. 65lbs x 8
  3. 85lbs x 6
  4. 105lbs x 3
  5. 115lbs x1
  6. 130lbs (Did not get)
  7. 125lbs x 1

Conditioning WOD:

  • 5 Rounds of: 7 OH Squat (135lbs/95lbs), 14 Push-ups, 28 Double-unders. *Scaled OH squats to 85lbs and double-unders to 84 single-unders.
  1. Time: 12:46.

Technique:

  • Double unders.

Sorry, short post today. Monday morning and work needs caught up on. Maybe I’ll be back later to give you more of a breakdown of this morning’s session…if you’re lucky! I’d also like to throw in my two cents on the motivational quote. So much to do, so little time….

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AFTERNOON SESSION

REST AND RECOVERY!

So I was supposed to bike tonight, but was exhausted. Listening to my body like I said I would and resting for the evening. I should have tried to get more than 4 hours of sleep last night. Tomorrow WILL be better! #doasisaynotasido