No Fear, Except of Flip-Flops

DAILY MOTIVATION

“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.”  – Frank Herbert

Not sure what this is, but it looks frightening. So I thought it would be a good visual representation of fear. (If anyone knows exactly what this is, let mw know, I'm curious!)

Not sure what this is, but it looks frightening. So I thought it would be a good visual representation of fear. (If anyone knows exactly what this is, let mw know, I’m curious!)

There is a significant difference between being afraid of something and having what I’ll call a “cautious awareness” of it.  Having that nervousness and twinge of excitement (the “cautious awareness”) going into the unknown or before an event keeps us mentally and physically on edge. This helps us maintain focus and ensure our body is in a position to execute and perform instantaneously. Obviously this is a good thing as most competitors will tell you feeling nervous before an event is normal and even desirable for this reason.

On the other hand though is fear. This goes beyond nerves and excitement into the realm of stress-induced anxiety. Once you reach this state it is difficult to recover and your body will show signs mentally, physically, and emotionally. Far from being optimized for performance a body experiencing fear is put into a fight or flight mindset leaving little room for comprehension of anything else except personal survival.

That’s why we need to avoid fear, at least irrational fears that are uncalled for and will lead us nowhere. So the next time you experience that twinge in the pit of your stomach have the mental clarity to decide whether this is just nerves or truly a fearful situation requiring the fight or flight response. Control your mind, control, your body, respond appropriately. No fear!

D>S>P

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DAILY FEATURE: Stop Wearing Flip Flops!!

I cannot overemphasize how important it is for the health of your feet and pretty much everything else from the knee down to NOT WEAR FLIP-FLOPS. Under no circumstances should you ever wear any type of shoe/sandal/flip-flop that recquires you to curl your toes to grip it to hold it on to your foot. Check out the video above by the man Dr. Kelly Starrett from MobilityWOD and San Francisco Cross Fit. He goes into detail about the health hazards to wearing these types of things.

top411_1There are plenty of other shoes that you can wear that will keep yuor feet feeling and looking cool in the summer months. Personally, I am a big fan of TOMS shoes for their mission, ethics, and style. For those of you unaware of the company their founder Blake Mycoskie created the mission is to donate one pair of shoes to a child in need for every pair of Tom’s purchased. Since the inception of this program in 2006, TOMS has donated over 10 million pairs of shoes! I strongly encourage you to get a pair of TOMS to support their mission and save your feet.

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Paleo Sleep

DAILY MOTIVATION

“It is hard to fail, but it is worse never to have tried to succeed.” – Theodore Roosevelt

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D>S>P

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DAILY FEATURE: Paleo Sleep

“Why Paleo People Sleep Like a Lion” by Evan Brand

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This is a great article about the “paleo method” of sleeping. It’s in quotes because there really is no paleo method. Rather the article is about a more natural and instrinsic way to get the best night sleep you can. This is done by getting back to some very simple habits that allow us to get the type of sleep our bodies are already programmed for. Stated in five easy to read, yet informative thoughts, this is a well written article and definitely worth a read.

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 25 jumping jacks x 3, 10 leg swings L/R, 10 bent over hamstring stretchs L/R, 10 hip circles.

Running: 3.84M in 31:04.

Just trying to pick up the mileage again. I’ve been focusing a lot on building strength and its coming along well. I’ve gained about 15lbs over the past month and a half and am looking to start to taper the gaining off and take the level I’m at and build cardio and strength from there. Walking the fine line….

 AFTERNOON SESSION

REST and RECOVERY! 

 

Beast Friday: Angie Stole My Gloves!

DAILY MOTIVATION: KVELERTAK!!

KVELERTAK! Great metal band I was recently introduced to. I was getting into their stuff just in time to see them live! They opened for Mastodon at Showbox SoDo last week and I have to say they were awesome live! In case you’re wondering Kvelertak is from Norway and all of their lyrics are in Norwegian. One seems to follow the other there. Even though I don’t know what they are saying its still a great sound! When time permits I’m going to look up the translation to their lyrics. For now, with thanks to Google Translate I can tell you that Kvelertak and this self-entitled track means “Stranglehold.” If you like this song check out other titles by them like Mjod (“Mead”) and Blodtorst (“Bloodthirsty”)! Enjoy.

Great way to kick off Beast Friday. And this one will be a Beast!

D>S>P

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DAILY FEATURE: Heavy Lifting for Running

Heavy Lifting For Better Running by Nate Helming

This is more for all of my endurance athletes out there who don’t do too much with the weights. CFers this really doesn’t apply to you, you already know this (or you should!). I’ve been sitting on this article for a while waiting for a good time to share it. I suppose now is as good a time as any. The article was taken from Competitor magazine and was written by our good friend Nate Helming from Helming Athletics, the Run Experience, and San Francisco Cross Fit.

The article describes the benefits of heavy weight lifting for improving your running. Instead of rehashing the entire thing, I’ll let you read the article directly from Nate!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 25 jumping jacks x 3, 5 KB OH press @25lbs x 3, 5 KB swings @25lbs x 3, 10 A/S x 3.

Strength: ME pull-ups

  • BW x 7, 10lbs x 5, 15lbs x 3, 25lbs x2, 35lbs x 1

Conditioning WOD: Angie – 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time. This was not pleasant…Angie stole my gloves. If anyone doesn’t get that reference I’ll briefly explain. In cross fit when doing so many consecutive pull-ups that the skin is pulled from your hands and calluses it is referred to as being “de-gloved.” So now when I saw that Angie stole my gloves, you get what I mean.

  • Time 24:00
ME pull-ups then 100 pull-ups in Angie will do this to you!

ME pull-ups then 100 pull-ups in Angie will do this to you!

 AFTERNOON SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles L/R, 10 bent over hamstring stretches.
Running: :90s on / :60s off until form/pace dissipates. *Done on a treadmill set at a 2.0 incline.
  • Completed 6 iterations at: 8.6, 8.6, 8.7, 8.7, 8.8, 8.8.

Breaking the Rut and Some Biking

DAILY MOTIVATION

“Repotting a plant gives it space to grow. Repotting ourselves means taking leave of our everyday environments and walking into unfamiliar territory—of the heart, of the mind and of the spirit. It isn’t easy. The older we get, the more likely we are to have remained in the same place for some time. We stay because it’s secure. We know the boundaries and, inside of them, we feel safe. Our roots cling to the walls we have long known. But remaining inside can keep us from thriving. Indeed, without new experiences or ideas, we slowly grow more and more tightly bound, eventually turning into less vibrant versions of who we might have been.
Repotting means accepting that the way is forward, not back. It means realizing that we won’t again fit into our old shells. But that’s not failure. That’s living.” – Heather Cochran

D>S>P

Break free of your self-iposed "limitations"!

Break free of your self-imposed “limitations”!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 25 jumping jacks x 3, 10 leg swings L/R, 10 bent over hamstring stretchs L/R, 10 hip circles, 15:00 warm-up ride.

Biking: :90s on / :60s off on the trainer, until form/pace dissipates.

  • Completed: 5 iterations with distances of: .51M, .50M, .49M, .49M, .49M.

 AFTERNOON SESSION

REST and RECOVERY! 

 

Be Happy…Even After Elizabeth

DAILY MOTIVATION

“I’ve pursued dreams and achieved them, but I don’t think anybody should think their life is incomplete if they don’t follow some dream. Happiness doesn’t come from achievements, or money, or any sort of treasure. Happiness is a frame of mind, not a destination. It’s appreciating what you’ve got and building relationships with those around you.” – Janette Rallston

The most important part of this quote is the last two sentences. “…Happiness is a frame of mind, not a destination. It’s appreciating what you’ve got and building relationships with those around you.” Too many people link happiness with some achievement, level of success, or future event down the road. Often you hear things like “I’ll be happy if I win this event”, “If I could just lose 10 more pounds that’s all I’d want!”, “When I make a million dollars I’ll be happy and be able to retire” so on and so on. This connection of happiness with personal wants and desires, material or immaterial is a major fallacy in the thinking of a vast number of people.

Admittedly, I was the same way not long ago. I equated happiness with some future event or the fulfillment of one desire or another. Now though my eyes have been opened to different ways of achieving happiness in life. (Not to sound too self-righteous, for I still find myself connecting happiness with the possession of material goods or what not. To me this is not so much a bad thing as long as its not your major reason for living. ) Recently, I’ve found a large amount of satisfaction and happiness in helping other people. Specifically, as a Cross Fit and endurance athletics coach. Discovering that happiness is a choice that you can make and a frame of mind you can put yourself in is extremely liberating. Do not limit your happiness by waiting for something you think will make you happy.

It’s true what Janette Rallston says in the quote about happiness being a state of mind rather than a destination. Happiness is therefore something that we can have all the time instead of just moments of achievement or procurement of some wish or desire. It’s a condition of the mind and body that can be summoned by the smallest things if we open our minds to this idea.

Don’t go looking for happiness. It’s not something you find. It’s as simple as this: just BE happy! Tolstoy sums it up well for us…

if you want to be happy be leo tolstoy copy

D>S>P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 500m row, 5 HRPU x 3, 5 KB swings at 35lbs x 3, 10 A/S x 3.

Strength: DE bench press 9 x 3 every :45s @ 60% 1RM.

  • Completed at 130lbs

Conditioning WOD: Elizabeth 21-15-9 of cleans and ring dips. *Scaled to 115lbs on the cleans and to 15-9-6 on the ring dips

Core: Farmers carry with 53lbs KB in each hand 120yds x 3 and GHD Sit-ups 4 x 15.

 AFTERNOON SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles L/R, 10 bent over hamstrings L/R.
Rowing: 800m intervals resting 2:00 until form/pace dissipates.
  • Completed 5 iterations

My Philosophy Part 2: Be Your Only Competitor

DAILY MOTIVATION

“Always dream and shoot higher than you know you can do. Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself.” – William Faulkner

Anyone with that mustache and pipe needs to be listened to!

Anyone with that mustache and pipe needs to be listened to!

As you read the quote by William Faulkner and my post below think about how this ties in with my personal philosophy from yesterday. Obviously to me the idea of self-improvement without the impedement of others and, in time, the assisting of others is of vital importance. In my opinion, it should be our main focus behind living our lives in the modern world. Keep all of this in mind as you read my interpretation of the quote above by William Faulkner.

You are your truest competitor in every sense. Every time you approach the starting line, every time you’re facing that barbell, every time they are counting down to the start of a WOD there is no one else present in that moment except for you. Have the consciousness and frame of mind to literally see it this way and I promise you your performance will drastically improve. Having thoughts of other competitors during competition or during training will serve no purpose. They are at best a distraction, and at their worst a stressor that can completely take you out of competition.

Furthermore, do not seek motivation for your performance in defeating others or being the best. These are negative motivations which are born out of spite and pride rather than of positive sources. Do not look at other athletes with envy or anger, do not focus on putting them down. Instead focus your attention inwardly. View yourself with a powerful image and strong self-esteem. This should be all the motivation you need. Focusing on your only defeating your competitors and being better than them will surround you with an aura of negativity. In addition, you will also be making another critical mistake by allowing someone else to dictate you training and performance. So, if you are a competitive athlete and this is your passion in life you would be allowing others to basically control you in all aspects of your being. Think about it. Here’s a simple, but demonstrative example:

Say you and I are in a pull-up competition. My focus in training is on nothing but beating you. Today you did 100 pull-ups in training. Well now I feel like I have to do at least 100. The next day you do 200 pull-ups so now following this improper motivation of one-upping my competitor I feel as if I have to do at least 200 and so on. The point of this is that you are leading me around by the nose and basically creating my training plan for me. Never mind that doing 100 pull-ups or 200 pull-ups may not be what I need or what is best for me, its what I feel I have to do. What a dangerous and foolish way of thinking and training!

When you are training and you go to the box, gym, track, pool, field, etc and give it your best effort. Truly, your honest best effort. Doing this while taking care of your body from a rest and nutrition stand point will increase your gains and improve your overall wellness drastically! Think about every day that you train as a small step in the right direction. Every morning you wake up you are going to be just a little bit better than before. You are that much stronger than the only competitor you need to worry about. Yourself.

If you train with this mind set of self-improvement and being the best athlete you can be given your individual circumstances, something miraculous will happen. Without even realizing it, by becoming better than the you of yesterday, you are going to become a lot better than most of the other athletes out there as well!

YOU ARE STRONGER THAN YOU!

D>S>P

Most of my training is done solo. No one cheering me on, no distractions, just me, my focus, and some great music!

Most of my training is done solo. No one cheering me on, no distractions, just me, my focus, and some great music!

I know, I know the bars a little too far back and my body weight is a hair too forward! These tiny transgressions have been corrected. Nobody’s perfect, especially me…

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 25 jumping jacks x 3, 10 push-ups x 3, 5 KB swings @ 35lbs x 3, 10 A/S x 3.

Strength: Push Press 3-3-3-3-3-3-3

  • 115lbs, 115lbs, 125lbs, 125lbs, 125lbs, 135lbs, 135lbs

Core: 10 Ab pull down @ 190lbs x 4 super set with knees-to-elbows 8-7-6-6

 AFTERNOON SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 bent over hamstring stretch L/R, 10 ankle rotations L/R

Running: 800m intervals resting 2:00 until form/pace dissipates.

  • Completed four iterations on a treadmill at 2.0 incline: 7.8 3:50, 8.0 3:44, 8.2 3:40, 8.4 3:35

Prepare Yourself…It’s a Rest Day!

DAILY MOTIVATION

“The greatest test of courage on earth is to bear defeat without losing heart.” – Ingersoll

You learn more from defeat and loses than from victories. There’s no denying that. When you experience defeat in whatever area you are working, do not let your emotions get the best of you. It’s vital to keep a clear head when you don’t come out on top and take as much away from the situation as you can. Figure out where you excelled and where you need to improve. What were your weaknesses and how can you work on them? Develop a plan to create strength where there is weakness without letting your strengths atrophy. Fill in the holes in your performance and come back more prepare.

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In this manner loses are actually much more beneficial than victories. All a victory teaches you is that you were the best at one thing at one particular time under on particular set of circumstances. A loss is much more revealing and quite beneficial to your training. Fear not the loss!

D>S>P

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CROSSFIT ENDURANCE WOD

Enjoy the WOD today all of you CFers! I’m taking it easy!

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