Tag Archives: back extensions

Discard the Past, Live the Moment, Cultivate the Future

DAILY MOTIVATION

“Just because I liked something at one point in time doesn’t mean I’ll always like it, or that I have to go on liking it at all points in time as an unthinking act of loyalty to who I am as a person, based solely on who I was as a person. To be loyal to myself is to allow myself to grow and change, and challenge who I am and what I think. The only thing I am for sure is unsure, and this means I’m growing, and not stagnant or shrinking.”
Jarod Kintz, At even one penny, this book would be overpriced. In fact, free is too expensive, because you’d still waste time by reading it.

Your mind is full of wondrous things. Make sure you can filter it when necessary.

Your mind is full of wondrous things. Make sure you can filter it when necessary.

Not so much motivational, but words of pure wisdom. Do not let anything, I mean anything prevent your progress. Not your thinking, not someone elses. Discard what is not going to help you reach that next level and embrace all that will. Your mind is full of  memories of the past, thoughts of the present, and ideas and plans for the future. Do not get bogged down in your own mind dealing with the past nor concerning yourself too much with the future. Focus on the present moment. Doing all you can with this precise moment in time will set you up for future success and create pleasant memories of what will soon be the past.

Have you ever done something that seemed terribly difficult or miserable at the time, but when it was all said and done you were glad you did it? These are the events that shape past memories, are difficult in the moment, and make you stronger for the future. Do not shy away from difficulties in the present as they often make us stronger in the future.

P.S. You’ve got to love the title Jarod Kintz’s book. I mean come on, not to judge a book by its cover or title, but just seeing what its called makes me want to read it!

P.S.S. How incredible of an artist is Anroid Jones (picture above). FACT!

D>S>P


CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 500m row, 3 ring dips x 3, 8 KB swings at 26lbs x 3, 5 A/S with 3 sec pause x 3.

Strength: DE sumo deadlift 10 x 2 EMOM @ 65% 1RM.

  • Completed at 205lbs

Conditioning WOD: 3 rounds of 800m run, 50 sit-ups and 50 back extensions.

  • Time: 25:18.

 AFTERNOON SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings L/R, 10 hip circles, 10 bent over hamstring stretches. 15:00 warm-up spin.
Biking: 400m intervals resting for 400m easy spin until form/pace dissipates.
  • Completed 8 iterations
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Forward, Always Forward

DAILY MOTIVATION

“Never look back unless you are planning to go that way.” – Henry David Thoreau

A little experiment for today. Let’s try matching up the meaning behind the motivational quote and the meaning behind the motivational song. Bust or brilliance, you decide! The song is “Don’t Look Back” by Kylesa.

20140502-122217.jpg

D>S>P

__________

DAILY FEATURE: Developing Positive Habits

How I Adopted Daily Exercise Habit and Rowed over 1 Million Meters

Here is a great article I came across on creating habits. This is not simply about nutritional or exercise habits you should try to follow. Rather this is the method and tips one particular person used to develop a habit. I have heard of and used the 21 day rule he mentions to help create/break habits and it has worked for me. I find that the first 3 days in habit formation tend to be the most difficult. If you can make it through that you’ll be good to go. After doing some more research into this I see a lot more sources criticizing the 21 day rule than supporting it. Most claiming it can take much less time than that to break or develop habits. I’ll let you be the judge…

Chose this picture not only because of it's calming effects, but the fact that daily meditation is the habit I'm trying to get into now.

Chose this picture not only because of it’s calming effects, but the fact that daily meditation is the habit I’m trying to get into now.

__________

CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, HS holds x 3, 5 KB swings at 30lbs x 3, 5 A/S with 3 sec hold x 3.

Conditioning WOD: 5 rounds of 5 power snatch @ 85lbs, 10 box jumps @ 24″, 15 push-ups.

  • Time: 9:37.

Core: Super set x 3 of 10 GHD sit-ups and 15 back extensions.

AFTERNOON SESSION
Warm-up: 25 jumping jacks x 3, 10 leg swings left/right, 10 bent over hamstring stretches left/right, 10 ankle rotations left/right.
Rowing: 250m intervals resting :60s until form/pace dissipates.

 

  • Completed 7 iterations.

Change

DAILY MOTIVATION

“Life is change. Growth is optional. Choose wisely.” – Karen Kaiser Clark

This is another one of those quotes or thoughts that is so simply stated that it speaks for itself and requires no analysis or opinion. Treat it as fact. Everything in your life will change, very few things (if any) are constants. However, not all change is out of our control. Change is inevitable, but its not always for the better. Make sure the changes in your life bring about progress!

D>S>P

Even change that is perceived as negative (leaves dying and falling off a tree in autumn for example) has a positive side (absolute beauty). In the spring there will be new life. "And so it goes..."

Even change that is perceived as negative (leaves dying and falling off a tree in autumn for example) has a positive side (absolute beauty). In the spring there will be new life. “And so it goes…”

__________

CROSSFIT ENDURANCE WOD

MORNING SESSION

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

Strength: DE Sumo dead lift 14 x 1 EMOM @ 70% 1 RM

  • Completed @ 200lbs

Core: Knee-to-elbow 3 x 10 superset with ab pulldown at 190lbs 10-7-7

AFTERNOON SESSION

Warm-up: Stretching with PVC, 500m row, 3 ring dips x 3, 5 KB swings @ 35lbs x 3, leg swings front/back, bent over hamstring stretch, ankle rotations.

Conditioning WOD: Four rounds for time of – 800m run, 15 pull-ups, 25 back extensions

  • Time: 24:54

This was a nasty WOD and a real wake up call for the week! Glad this ones over, but also glad I did it!

Snatch, Rowing, and The Bronx

*Sorry this is such a short post. I have started a great write up on goal setting and the dangers of a “perfection” mind set, however I did not get all of my thoughts expressed today. Wanting to do a thorough job, I am going to put some more effort into it and post it tomorrow. Something for you to look forward too! But I want to give you something so here’s another cool song for some motivation!

“Unholy Hand” by The Bronx

I saw these guys live a few months ago open for Bad Religion. They put on a great show and I became an instant fan! Plus their drummer is from Vashon Island right here in WA. He’s actually good friends with my tattoo artist/friend Casey Buxton at Sea Change Tattoo! Anyhow more information than you probably wanted, but awesome song nonetheless.

TODAY’S CF ENDURANCE WOD

MORNING SESSION:

Warm-Up: Stretching with PVC pipe, 25 jumping jacks x 3, 8 KB swings @ 35lbs x 3, 5 hand-release push-ups, 10 A/S x 3.

Strength: DE Snatch 10 x 1 @ 75% 1RM every :45s. Completed @ 85lbs.

Conditioning WOD: 800m run, 100 sit-ups, 100 back extensions, 800m run for time. Time 19:17.

Don’t know what was going on with this WOD time. I think the distance I have measured for 800m is off. This took way too long and I put forth a hard effort. Far below my standards.

AFTERNOON SESSION:

Warm-up: 5 x 50 barefoot jump rope, leg swings left leg/right leg, standing-to-bentover hamstring stretch, 5 x 10 12″ box jumps done rapidly.

Rowing: 100m intervals resting :60s until form/pace dissipates. Completed 10 iterations all ranging from :19s-:21s.