Tag Archives: kelly starrett

Full Efforts Only Please

DAILY MOTIVATION

“Resolve that whatever you do, you will bring the whole man to it; that you will fling the whole weight of your being into it.” – Orison Swett Marden

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Nothing worth doing is easy, because nothing worth doing is deserving of anything less than your full effort. No matter how mundane or difficult the task. Your full focus and effort should be put behind everything you do. If you are putting your name on something, whether it be a project at work or your WOD time on the white board that is what you will be known for. People will form an impression of you based on your deeds, however seemingly small or insignificant. Therefore do everything with your very best. Put your whole self into it. Devote the necessary time to preparation and execution and do not cut corners. Short cuts will lead you nowhere worth going. Have some pride and honor in yourself and the work you produce.

D>S>P

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DAILY FEATURE

K-Star getting after you again! This time for not cooling down. Great advice, we all need to start incorporating more cooldowns into our workouts.

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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, 5 A/S with 3 sec pause x 3.

Strength: ME front squat

  • 115lbs x 8, 135lbs x 6, 155lbs x 4, 175lbs x 2, 185lbs x 1.

Conditioning WOD: 4 rounds of 25 wall balls @ 20lbs, 100ft walking lunge, 1 rope climb to 15′, 5 KB swings at 53lbs.

  • Time: 13:41

 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.
Running: 100m intervals resting while walking 100m back until form/pace dissipates.
  • Completed 11 iterations

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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The Beast is Back!

DAILY MOTIVATION

 “Every man has a wild beast within him.” – Frederick the Great

Live and display the glance of the beasts.

Live and display the balance of the man and the beast.

Is there a beast inside of you? There’s definitely one in me, and I believe, one in all of us. This beast is an incredibly powerful tool that we can use in our training and our every day lives. Actually, its more than a tool. It’s a part of our nature as human beings, our heritage and ancestry, our very genetics. It’s thoughts and urges embedded in our psyche and supressed by our “more rational” and well-behaved human side. However, there are times where it is acceptable and quite beneficial to unleash this beast! The key is to know how and when to do so along with utilizing the positive aspects of this beast thus keeping it under control. If we are able to harness the brute strength, power, and courage of this beast and couple it with the focus, intelligence, and judgement of the human we create a hybrid being that will be difficult to defeat! To ignore the beast within us is to ignore our inherent nature and lose a valuable part of ourselves in the process. Too often society’s norms and expectations guide many aspects of our lives. We are expected to act and behave in a certain way usually resulting in a suppression of the qualities of this beast, both good and bad. Be safe, be smart, be cognizant, but harness the power of the beast and use it to your advantage whenever possible!

So welcome in this Beast Friday by unleashing the animal within on your training and hit it hard!

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DAILY FEATURE

Below you will find the last video of a  3 part series from Dr. Kelly Starrett and Mobility WOD. In this video J-Star (Dr. Starrett’s wife), also of San Francisco CrossFit, discusses her experience and case study with Wellness FX.

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TODAY’S CF ENDURANCE

MORNING SESSION

Warm-up: Stretching with PVC,  5:00 jump rope barefoot, 5 hand-release push-ups, 8 AKB swings @ 35lbs, 10 A/S.

Strength: ME Push Jerk. 1. 65lbs x 10, 2. 95lbs x 8, 3. 115lbs x 6, 4. 135lbs x 2, 5. 125lbs x 3, 6 140lbs x 1, 7. 145lbs x 1 *New PR*

Conditioning WOD: 15:00 AMRAP of 5 HSPU and 12 pull-ups. Completed 7 rounds + 1 HSPU. *Scaled the HSPU by using an ab mat and 45lbs plate to shorten the range of motion and after two rounds scaled the HSPU count to 3.

Core: GHD Sit-ups 20-15-15 and ring planks 3 x TF.

AFTERNOON SESSION

Running: 400m intervals with :60s rest until form/pace dissipates. 1. 1:29 2. 1:28, 3. 1:29, 4. 1:30, 5. 1:32, 6. 1:29.

New Deadlift PR! JBLM CF on CF Endurance! Big Things Today!

DAILY MOTIVATION

Chris Moore in a state of meditation (I assume)...

Chris Moore in a state of meditation (I assume)…

“Set your goals where they belong; way the f*** above your head! Just make sure you put a ladder in place to reach them.” -Chris Moore

One of my favorite quotes, from one of my favorite podcasters/bloggers/coaches the one and only Chris Moore from Barbell Shrugged and Barbell Buddha fame!

Chris and I are in complete agreement on this particular aspect of goal setting. Your ultimate goal needs to be set high, it HAS to be difficult to achieve. Maximal effort and motivation will not be put forward if you undershoot and continually set small goals that are easily achievable. Set a big goal, put that ladder in place, and start the climb! …using DISCIPLINE, you’ll find the STRENGTH…rung after rung after rung…

Forever upwards.

Barbell Buddha

Barbell Buddha

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DAILY FEATURE

Below you will find Part 1 of a 3 part series from Dr. Kelly Starrett and Mobility WOD. Joining Dr. Starrett is Jim Kean, founder of Wellness FX an awesome company with a unique product that I will definitely be doing some more research into. The topic of discussion is lifestyle and nutrition and ways of quanitifying results from these seemingly abstract and hard to measure facets of our being. Fantastic original, material that offers a unique perspective on a overlooked corner of your overall health and wellbeing. Parts 2 and 3 will be posted the next two days so check back!

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TODAY’S CF ENDURANCE

*Check out the picture of the CF Box at the bottom of the CF Endurance WOD for today! Hint, hint its yours truly and the JBLM CF family!

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 American kettle bell swings @ 35lbs x 3
  • HSPU holds x 3

Strength:

  • ME Deadlift
  1. 135lbs x 10
  2. 185lbs x 8
  3. 215lbs x 6
  4. 255lbs x4
  5. 275lbs x 2
  6. 305lbs x1 *NEW PR!!!!!!!

Conditioning WOD:

  • 5 Rounds of: 12 Power cleans (95lbs/65lbs) and 12 ring dips. *Scaled to eight ring dips.
  1. Time: 13:59.

Great workout this morning! Took my time with the strength work resting at least 3:00 between sets and ended up hitting a new PR of 305lbs. A 20lbs improvement from my previous PR. Needless to say I was pretty stoked for the rest of the morning. The S&C WOD went well, my power cleans felt good, but I’m still lacking strength on the ring dips. Just need more practice! The plan is to start doing a progression of strict pull-ups and ring dips in an effort to build into muscle-ups, which I have yet to be able to execute. (Keeping my fingers crossed that they don’t turn up in 14.2. Please Mr. Castro at least give me to 14.3 to prepare!)

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks x 3
  • Leg swings front/back
  • Bent over hamstring stretch

Running:

  • 800m intervals with :90s rest until form/pace dissipates. *Ran on a treadmill set to a 3.0% grade.
  1. 3:34
  2. 3:34
  3. 3:33

Running felt pretty weak this afternoon. This was kind of anticipated as I took pretty much all of last week off the rest and recover. From past experience I know that personally the first run back from a break is usually pretty rough, but then everything comes back quick. There’s a 3M run programmed for tomorrow morning so the plan is to get a large-portioned, organic dinner in me tonight, followed by some Progenex Cocoon, melatonin and at least eight hours of solid sleep. Hopefully, this will hit the reset switch and bring me back out of the slump post-recovery time off!

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

Snatches, OH Squats, and Running

Mark Allen, one of the all-time great professional triathletes!

Mark Allen, one of the all-time great professional triathletes!

Check out this episode of Genetic Potential TV where Dr. Kelly Starrett, Brian MacKenzie, and TJ Murphy interview Mark Allen!

Check out Mark Allen’s training web site. It’s complete with triathlon training programs, articles, blogs, and his training products. Great resource for triathletes of all abilities!

Daily Motivation:

“Try not. Do or do not, will or will not, there is no try.” – Yoda

Alright, so I’m not a Star Wars fan. In fact, I don’t think I’ve ever seen any of the films all the way through, but that’s neither here nor there. The point being that even though a fictional alien character said the quote it does not take away the validity or message behind it. In reality, this is one of my favorite quotes and one that I find to be truly eye-opening. Think about it for a moment. Every day we may “try” to do a lot of things, but in reality we may only accomplish or (accomplish to an acceptable level) only a few. The act of trying means nothing without the follow-through to the finish, hopefully with a successful product, no matter what that product may be. So who cares if you tried? You either did it or you did not. If you did good on you, you’ve accomplished something! If you didn’t, figure out why you didn’t, make the corrections/adjustments, and next time DO!

If you're going to quote Yoda, you have to put in a picture!

If you’re going to quote Yoda, you have to put in a picture!

TODAY’S CF ENDURANCE WORKOUT

MORNING SESSION

Warm-up:

  • 10 minutes of dynamic movements for running including: butt kickers, kareoke, high knees, leg swings, backwards runs, and skipping.

Running:

  • Run 3.2 miles at TT pace.
  1. Time: 21:01.

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 Hand-release push-ups x 3
  • 8 AKB @ 26.5lbs x 3
  • 5 OH squats with PVC x 3
  • Snatch work with PVC

Strength and Conditioning WOD:

  • Every minute, on the minute for 15:00 of:
  • 1 Power snatch
  • 2Hang power snatches
  • 3 OH squats
  1. Completed with a load of 75lbs.

Core:

  • GHD sit-ups 3 x 15

Technique Work:

  • Double unders

This afternoon’s workout was good. The WOD was not as difficult as I was anticipating. Never having gotten that tired doing the every minute on the minute, my body didn’t fatigue and I ended up with about :30s of rest for every iteration. I would have moved the load up a bit, but my snatch form still needs some work. I focused on form more than anything really. Still have a lot to work on there! Went right into the GHD sit-ups which went good, though the last time I did them I had a really sore abdominal area for two days after. We’ll see what happens this time. Kept the double unders session short as my achilles tendon was a little sore from the run today.

Bring it on tomorrow!

Rest, Recovery, and Mobility

Chill brother, just chill.....

Chill brother, just chill…..

Today is an off day of training so I’m taking full advantage to recover, work on my mobility,and post a few other things to the blog. Check back soon for some posts on nutrition and updates to the different pages!

Also, in other news I recently signed up for Mobility WOD Pro at the Mobility WOD web site! A fantastic investment, totally worth the $8/month! For those of you that do not know, Mobility WOD is run by Dr. Kelly Starrett author of Becoming a Supple Leopard and owner/founder of San Francisco CrossFit. So now along with my daily training from CF Endurance I will post what I’m smashing for mobility that day!

Check out Mobility WOD to sign up or learn more! Everyday a new WOD is posted with a focus on mobility, preventing injury, recovering from injury, and just generally taking care of your body.

Daily Motivation:

“Learning to let go should be learned before learning to get. Life should be touched, not strangled. You’ve got to relax, let it happen at times, and at others move forward with it.” – Ray Bradbury

Today’s CF Endurance

MORNING SESSION

  • Mobility WOD with a focus on my feet and calves. Painful! But it hurts so good!

AFTERNOON SESSION

REST AND RECOVERY!