Monthly Archives: March 2014

14.5 Brutality!

DAILY MOTIVATION: “My Blood. My Life. Always Forward.” by the Causualties

Pumped and ready to hit 14.5 hard! Great song to kick things off! Fast paced, hard hitting and contains the phrase “Always forward!” How can you beat that for some motivation!

D-S-P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 500m row, built up to 95lbs thruster, practiced burpee form/technique.

WOD: 14.5 – Thrusters and bar-over burpees for 21, 18, 15, 12, 9, 6, 3.

  • Time: 19:50

Core:

  • Farmer’s carry, 53lbs left and right arm for 60yds each arm x 3.
  • GHD sit-ups 3 x 12.
Cheers to everyone who made it through the Open 2014!!

Cheers to everyone who made it through the Open 2014!!

Well, the CrossFit Open 2014 is in the books and I am satisfied with my performance. Actually, having beaten my goals for EVERY one of the workouts, Iam more than satisfied. With 14.5 my goal was 22:00 minutes and I honestly thought that was pretty lofty! When I finished with a time of 19:50, breaking the 20:00 barrier I was absolutely ecstatic! This was one of the most mentally and physcially challenging workouts I’ve done in recent memory. I pushed with everything I had a went until I was pretty much out of fuel. The thrusters are what killed me on this one. Right from the start they were a struggle for me and for a brief moment in the round of 18, I didn’t know if I was going to be able to make it. Fortunately (and I don’t know how), the burpees came easily to me and I was able to keep them going continuosly with very few breaks. Compared to the thrusters where I was doing them in sets of 2 and 3 I really breezed through them. All in all, I’m very happy with my performance and glad to say that I did not finish this one and flop on the ground. Keeping it SISU Mikko!

AFTERNOON SESSION

REST and RECOVERY!

Running Drills, then Taking it Easy

DAILY MOTIVATION

Figured it was about time for another one of these! Greatest ads ever!

DAILY FEATURE

11 Most Destructive Nutrition Lies Ever Told

A little something for you to “chew” on for a Sunday afternoon! Yes, I went there. Please pay particularly close attention to numbers 2,3, 7, and 11!

EAT THIS!

EAT THIS!

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CROSSFIT ENDURANCE WOD

Warm-up: 25 jumpings jacks x 3, leg swings front/back, bent over ham string stretch, ankle rotations.

CF Endurance 6-Week Running Drill Program Week 2 Day 2

  • Drills – Ball of foot hops with forward lean 3 x 10, wall drill 3 x 20 each leg, forward lunge 3 x 10 each leg.
  • 2x through of: 4 x :60s @96 cadence, 4:00 @ 91 cadence.

Core:

  • Plank 3 x 1:30, :45s left, :45s right
  • Hollow rocks position hold 3 x TF with albs ankle weights. Time: :37s, :38s, :33s.

After completing the CrossFit Endurance seminar I was still pretty shaky on the fundamentals of the pose position of running, at least in the application sense. What’s more is I didn’t have much confidence that I’d be able to make progress from working on the drills on my own. Fortunately, I was completely wrong! After just two weeks of the prescribed six of running drills, I have made drastic changes in my running form and technique, all for the better. What’s more is that these changes are coming much more naturally and comfortably. I can now get into the proper positions and run in the proper form without much physical or mental effort. Can’t wait to see where I am after six weeks!

AFTERNOON SESSION

REST, RECOVERY, MOBILITY AND STRATEGIZING ALL FOR 14.5 TOMORROW MORNING!

Quick WOD, Mobility, and 14.5 Analysis

DAILY MOTIVATION

“Self-respect is the root of discipline: The sense of dignity grows with the ability to say no to oneself.” – Abraham Joshua Heschel

This is another one of those quotes that I find that contains enough wisdom to pretty much sum up my philosophy in life! Because we all know how wise I am.

Pablo and Owl

Pablo and Owl

After finding this quote I was going to post a picture of an owl underneath to symbolize wisdom and poke fun at myself for writing about my possession of great wisdom. Looking for a cool picture of an owl I stumbled across this one of Pablo Picasso holding a baby owl. How can you find a picture like this and not post it? Though it may not have much to do with the quote or motivation, its just flat out cool! Enjoy.

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“Faun with Stars” by Picasso

And to finish off this total tangent, here is one of Picasso’s paintings from later in his life. There’s an interesting story behind it and the imagery contained within which you can read about here. Again, this has absolutely nothing to do with the motivational quote or training; just something cool. Need to keep it fresh and educate you here on D-S-P. Expand your mind!

D-S-P

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14.5 ANALYSIS

Back on topic!

By now you realize my go-to-for-WOD-advice groups are the Barbell Shrugged and Athlete Cell crews. Here are their takes on 14.5. Take away and use what you can, then go crush this WOD. Finish the 2014 Open strong!

Athlete Cell:

Barbell Shrugged, with some of Chris and Christmas’s Hot Tips, all you need:

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CF ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 5 x 60 single unders barefoot, 5 HRPU x 3, 8 KB swings @ 35lbs x 3, 10 A/S x 3.

Conditioning WOD: For time – 400m row, 40 KB swings, 30 pull-ups, 20 KB swings, 10 pull-ups, 400m row.

  • Time: Forgot to start the clock. It will remain a mystery…

Core: Ring plank 3 x TF.

AFTERNOON SESSION

If the weather cooperates I’m going to get out on a bike ride this afternoon. If not theres going to be lots of…..

REST, RECOVERY, and MOBILITY!

Update: The weather didn’t cooperate. Shocker.

Push Press, Core, and Running for a Cause

DAILY MOTIVATION

“Life isn’t about finding yourself. Life is about creating yourself.” – George Bernard Shaw

Seriously...go now!

Seriously…go now!

TODAY’S CF ENDURANCE WOD

MORNING SESSION

Warm-up: 25 jumping jacks x 3, 5 HRPU x 3, 5 KB swings @ 40lbs x 3, 10 A/S x 3.

Strength: DE Push Press 12 x 2 @ 60% 1 RM every :45s.

  • Completed with a load of 95lbs.

Core:

  • Palloff press :30s each side @ 60lbs x 3
  • Ab pulldown 3 x 10 @ 190lbs

Running: 2014 TACP 24-Hour Run Challenge! In my hour long block I completed 7.5 miles.

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Yesterday at 12:00pm through this morning at 11:59am Team JBLM competed in the 2014 TACP 24-Hour Run Challenge. Between the 5 ASOS and our friends and family we were able to accumulate 1274.75 miles! Thanks to everyone who participated and truly made this event a success!

If you are interested in making a last minute donation to the TACP Association in conjunction with this event please contact me via e-mail at jjr3985@gmail.com or visit our Fundly site.

AFTERNOON SESSION

REST, RECOVERY, AND SOME MUCH NEEDED MOBILITY! I’VE BEEN SLACKING IN THE MOBILITY DEPARTMENT LATELY…

#LOUSYLEOPARD

Upper Body Killer and 14.5 Announcement!

DAILY MOTIVATION

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Accept the pain as an inevitable part of training. As it manifests into your consciousness simply acknowledge it and move on, do not dwell on it! Focus your mind on something else in the moment like your breathing or keeping good form. YOU ARE A FIREBREATHER! ACT LIKE ONE!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: 25 jumping jacks x 3, leg swings left leg/right leg, ankle rotations, standing-to-bentover hamstring stretch.

CF Endurance 6-Week Running Drill Program Week 2 Day 1

  • Drills – Ball of foot hops with forward lean 3 x 10, wall drill 3 x 20 each leg, forward lunge 3 x 10 each leg.
  • 2x through of: 4 x :60s @96 cadence, 4:00 @ 91 cadence.

Conditioning WOD: AMRAP 12:00 of 12 bench press @ 135lbs and 12 pull-ups.

  • Completed: 98 reps, which is 2 reps into the bench press on the fifth round.
AFTERNOON SESSION

REST, RECOVERY, MOBILITY, AND WATCHING 14.5 ANNOUNCEMENT AND BEGINNING MY STRATEGIZING!

Hitting the Legs!

DAILY MOTIVATION: “Black Label” by Lamb of God

You don’t always need to go with metal to get motivated and pumped for the big lifts (today being a ME dead lift). Go with what you are feeling at the time and that’s more likely than not going to be what you need! Sometimes though what you are feeling and what you need is the hard stuff. If so, you’ll love this one. Black Label by Lamb of God, good old-fshioned American death metal. Enjoy! Lift big today!

D-S-P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 5 x 60 single unders barefoot, 5 HRPU, 5 KB swings @ 35lbs, 5 A/S with 3sec hold.

Strength: ME Dead lift

  • 135lbs x 10, 185lbs x 8, 225lbs x 6, 255lbs x 3, 275lbs x 2, 305lbs x 1, 315lbs x1 **NEW PR**

Conditioning WOD: For time – 1000m row, tabata A/S, 1000m row.

  • Time: 12:33

Core: Farmer’s carry, 53lbs each arm for 100yds x 3.

AFTERNOON SESSION

REST and RECOVERY!

Pain is Good! No, Really!

DAILY MOTIVATION

“Pain is inevitable. Suffering is optional.” – Haruki Murakami, ‘What I Talk About When I Talk About Running’

Running alone, it's you, the road, and your thoughts. Are they good companions?

Running alone, it’s you, the road, and your thoughts. Are they good companions?

Today, I decided to share with you one of my favorite (and most useful) quotes of all time. This is a great mental tool to keep in your head to pull out when you are in the middle of a grueling training session! Pain is going to happen, so when it does, what will your reaction be? Complaining? Suffering? Quitting? I hope not…read on!

Obviously, pain and suffering are two seperate ideas. Actually, maybe its not so obvious. One is more physical and the other more mental/emotional. Too often though the phrase “pain and suffering” is used in everyday conversations and in  multiple contexts, leading most people to view it as one whole and overwhelming concept. However, if we maintain the clarity of mind to seperate the two into their individual elements we will find them much easier to deal with and even use to our advantage. In fact, we do not even need to suffer at all!

In my mind, physical pain is the manifestion of discomfort in the body due to some outside stimulus (We’ll focus on the pain/discomfort from our training). If you push yourself beyond a certain threshold you are certain to experience this. It is going to happen whether you want it to or not; theres no way to control it. What you can control however is how you react to it. This leads me to the latter of the two ideas: suffering.

Suffering is a state of mind that we create in response to some negative/painful event or stimulus. It is our perception of this event and as such, something completely seperate from it. Quite unlike pain, suffering is something that we create ourselves, and it follows, something we have control over. We choose whether or not to suffer, to let the pain get the better of us, overwhelm us, and ultimately prevent us from achieving our goals. Therefore, suffering is unaccpetable. It serves no purpose and needs to be avoided. Easier said than done it many cases, but we must strengthen our minds as well as our bodies! We have the opportunity to do this every time we begin a training session, by not allowing ourselves to fall into the trap of suffering.

There is always a place and time for pain, there is never for suffering. Don’t get me wrong, I’m not saying to train until you’re injured. There is a distinct difference between the pain of exertion and the pain of injury. You need to have the ability to distnguish between them to identify and respect that difference. If you are injured, or are about to be, you need to stop, period. However, if you are experiencing pain from exertion its a good thing. Its an indicator that you are reaching the limits of your body are are pushing past them. Place your body in this cycle of exertion to recovery to adaptation in order to come back just that small fraction stronger eveytime. Progress.

In other words, use the pain. Suffering doesn’t exist.

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CF ENDURANCE WOD

MORNING SESSION

Warm-up: .5M jog, dynamic warm-up including lunges, karaoke, backwards run, world’s greatest, and inch worms.

Running: Ran approximately 3.5M of hilly trail at 90%, time was about 32:00.

AFTERNOON SESSION

REST, RECOVERY, and a NEW TATTOO!! THANKS TO KHALIL AT FIST FULL OF METAL FOR THE AWESOME WORK!