Tag Archives: motivational quote

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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Don’t Wait, Act Boldly

DAILY MOTIVATION

“To change one’s life: 1. Start immediately, 2. Do it flamboyantly, 3. No exceptions.” ― William James

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Whether you want to completely change your life or simply improve upon the life you have, there is no time like the present! Hesitation is the first step down the dark road leading to procrastination. As we all know, procrastination is a disease that eats away at our psyche making it more and more difficult to become motivated to complete tasks. We get stuck in a terrible cycle of putting things off because we are not looking forward to doing them and feeling more and more pressure as the dreaded dead line looms. My advice? Avoid procrastination and this downward spiral at all costs, especially if what you’re intending to do is an important and major life changing endeavor. If you want to make a change to your life it should begin immediately and be done with full commitment, delays and half measures will not do. Jump in with both feet!

When you want to make a change you need to focus in on the motivation behind it. What is the catalyst for this change? Self-induced or brought on by an outside source? (One warning that I’ll throw in here is to be cautious making life changes based on inputs and motivations from outside sources. These changes should be your decision alone!) The key concept being this is a change you WANT to make. This is something that you desire on a deep enough level that you are willing to change your entire life around to achieve it. So why would you want to delay it…AT ALL!? Develop your plan and begin immediately.

The second aspect to these changes is that of full immersion. If you aren’t willing to change/do everything necessary to achieve your goals there is no point in even starting. By full immersion I mean using all resources at your disposal and doing everything in your power to make this change happen. Discipline yourself to make it your priority in life. Let it become part of everything that you do. It is something that you should be constant surrounded by physically and mentally. It is your new life!

D>S>P

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DAILY FEATURE: Finding Your Biking Weakness and How to Train It

Here is a short but information packed article by Training Peaks on how to increase your power on the bike by identifying and training your weak areas.

One point from the article that I’d like to highlight is how important it is to know your event’s route ahead of time. This will serve two huge purposes: one it allows you to be prepared physically and mentally on race do and not have any surprises on the course and two it dictates your training program as far as what to focus on to put yourself in the best position for success.

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TODAY’S CF ENDURANCE WOD

*Training from Sunday, April 20*

MORNING SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings front/back, 10 bent over hamstring stretch, 10 ankle rotations left/right.

CF Endurance 6-Week Running Drill Program Week 4 Day 2

  • Drills – Carioca 3 x 10 both directions, exaggerated lunge 3 x 10 each leg, wall drill 3 x 20 each leg.
  • 1x through of: 4 x 1:30s @100 cadence, 1 drill of choice, 6:00 @ 94 cadence.

Biking: Directly from running drills to 20:00 at 90% TT pace

  • Completed 5.46M

Core: Double tabata set of flat leg sit-ups and flutter kicks. Total time of 5:00.

 AFTERNOON SESSION

REST, RECOVERY, AND MOBILITY!

Minimalist Shoes Vindicated!

DAILY MOTIVATION

“The inner fire is the most important thing mankind possesses.”

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D>S>P

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DAILY FEATURE: Minimalist Shoe Running (How Us Paleolithics Do It)!

Finally, some good evidence to back up the minimalist running shoe claims. Check out the post from Dr. Nick’s Running Blog!

Being a proponent of minimalist running shoes and a forefoot strike for several years now I have seen first hand the physical benefits of both. My arches went from almost non-existent to borderline “extremely” high. In fact my foot actually shrunk half a size! The muscles in my foot and lower legs have also increased dramatically. All of this while improving overall running form and efficiency. No, I cannot give minimalist shoes all of the credit. A lot of it has to do with changes in running form and technique, especially the forefoot strike. However, more of a forefoot strike can be facilitated by running in minimalist zero drop shoes. So, bottom line is read the article, you know my opinion, then go out and try it for yourself. I think if you stick with it you will be pleasantly surprised and greatly improve your running overall!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 500m row, 5 HRPU x 3, 8 KB swings @ 25lbs x 3, 5 A/S with 3 sec hold x 3

Strength: DE box squat 10 x 2 every :45s @ 70% 1 RM.

  • Completed with a load of 160lbs.

Conditioning WOD: 21 strict press @ 95lbs, 400m run, 21 push press @ 95lbs, 400m run, 21 push jerk @ 95lbs.

  • Time: 12:27
AFTERNOON SESSION

REST, RECOVERY, and MOBILITY

Went to check out a box where I may be coaching in Seattle last night called ACP Crossfit. Check it out! Really cool box with a great coaching staff and athletic clientele. Stoked about the possibility of coaching here!

Lead the Way the Right Way

DAILY MOTIVATION

“You don’t lead people by what you say to them; you lead them by what they see you do. True leaders are self-leaders.” – Israelmore Ayivor

For some reason as I wrote this post my mind kept flashing to the movie Invictus. This is Francois Pienaar the captain of the South African National Rugby team who is portrayed in the film.

For some reason as I wrote this post my mind kept flashing to the movie Invictus. This is Francois Pienaar the captain of the South African National Rugby team who is portrayed in the film.

Leadership comes in countless forms; so is there a “best way” to lead? You may find this odd, but in my opinion yes, there is a best way or method to lead. And that is to simply lead by example. Yes, words can be motivating and provide guidance, but not true effective leadership. It is by showing, not telling people the best way to conduct themselves in working towards their goals or simply how to live their everyday lives. Thus, being a good leader can be summed up by the same standards as being a good role model. Leading by example has a powerful two-fold effect. Not only does it clearly and explicitly display the intended behavior, but it also shows that a person in a leadership or desired position (both literally and figuratively)  actually implements these behavioral traits themselves. This may not be the best way to word this but it exudes a kind of “if you want to be like me, act like me” attitude. I don’t mean to express this in such a condescending way, its just the best explanation thats coming to my mid-afternoon dragging mind.

It’s imperative at this point that I mention the duality of the concept of leading by example. This idea is quite the double-edged sword and can prove disastrous if the wrong person (or the right person doing the wrong thing) is the leader. The actions of the leader of often scrutinized, and in the spirit of leading by example, emulated by their followers. As such it is vital that a person who is given the responsibility of leadership act accordingly and be cognizant of the fact that they need to display the quality actions and characteristics they wish to see in their followers. If this does not happen and the leader is a poor one and displays improper or downright negative behaviors, you have a recipe for disaster.

Another trait of quality leadership is not only having the ability to lead, but also the willingness to follow. This means several things to me. First of all it shows that a leader has the wisdom to understand that he may not always know what is best. Even though a leader may hold ultimate responsibility, it is still is his/her interest and that of the group to seek out subject matter experts that aren’t in a leadership role. Yielding authority and seeking other viewpoints and opinions ensures the best ideas are brought to light and increases all members’ feelings of self-worth. Second, the willingness to follow has to be something instilled in a leader before they step into that leadership role. This happens at the very beginning when a person is commencing a journey (not matter what it is) where they are looking towards a leader for advice and guidance. They need to be willing to embrace their role of follower to learn the necessary skills not only of the tasks they need to complete, but those leadership skills which will serve them when they are the leader.

IMG_0965Considering everything that I’ve talked about here I’m going to finish by making one more statement about effective leaders. One more thing of relevance, and in my opinion, a hallmark of true leadership is the fact that many effective leaders are not intending to be leaders at all. They may not even know how much of an influence they have over people that look up to and follow them. Simply by doing what they think is right and creating results and achieving goals they exemplify a good work ethic. This means that whether you know it or not, there could very well be people looking up to you. They are emulating you and their behavior will more than likely reflect yours. This is why we always need to be putting our best foot forward. To do everything in our lives with passion guided by honor and a strong work ethic. If you do that, you cannot go wrong, and neither will others looking up to you.

D>S>P

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DAILY FEATURE: Vitamin C & E Supplementation

Thanks to 3Fu3l for posting this article from the The Journal of Physiology pertaining to negative effects of vitamin C & E supplemtation on performance in endurance athletics.

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CROSSFIT ENDURANCE WOD

MORNING SESSION

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

Conditioning WOD: 15:00 AMRAP of 7 pull-ups 7 left arm DB snatch @ 70lbs/55lbs, 7 right arm DB snatch @ 70lbs/55lbs. * Scaled the DB snatches to 40lbs

  • Completed: 184 reps (8 full rounds + 7 pull-ups, 7 left arm DB snatches, 2 right arm DB snatches)
AFTERNOON SESSION

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

Rowing:  2k, 1.5k, 1k, 800m, recover 1:1

  • 2k: 8:84, 1.5k: 6:46, 1k: 4:23, 800m: 3:33

First ride on the new trainer! I picked up a Kinetic Road Machine 2.0. Thus far I’m very satisfied, its extremely smooth, quiet, and provides a realistic feel. Highly recommended if you’re in the market!

Positivity via Ghandi

DAILY MOTIVATION

“Keep your thoughts positive because your thoughts become your words. Keep your words positive because your words become your behavior. Keep your behavior positive because your behavior becomes your habits. Keep your habits positive because your habits become your values. Keep your values positive because your values become your destiny.” – Mahatma Ghandi

Stay disciplined, stay focused, stay positive, but train hard.

Stay disciplined, stay focused, stay positive, but train hard.

D>S>P

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DAILY FEATURE: National Professional Fitness League (NPFL)

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For starters, if you are not familiar with the NPFL check out the official web site to find out what the hype is all about.

So what do you all think is this thing going to be a hit or a flop? I’m curious to know your opinion on the NPFL and the effect its going to have on CrossFit. Well written article debating the issue by Breaking Muscle can be found here. It focuses on Lindsey Valenzuela recently signing with the Los Angeles Reign. She is the first “big name” CrossFit athlete to make a commitment to the NPFL.

Lots of controversy over this new league and how it will mix with CrossFit, and how they should react in relation to one another. Keep your eyes and ears open on this. Promises to be very interesting!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 500m row, 5 HRPU x 3, 8 KB swings @ 25lbs x 3, 5 A/S with 3 sec hold x 3

Strength: ME Floor press

  • 45lbs x 10, 80lbs x 10, 100lbs x 8, 120lbs x 6, 140lbs x 4, 170lbs x 3, 180lbs x 2, 190lbs x 1, 195lbs x 1 (with help)

Conditioning WOD: Five rounds for time of – 10 pistol squats alternating legs, 20 push-ups, 30 double-unders. *Scaled the 10 pistol squats to 10 goblet squats with 35lbs KB and the 30 double-unders to 90 single-unders.

  • Time: 11:59
AFTERNOON SESSION

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

Rowing:  2k, 1.5k, 1k, 800m, recover 1:1

  • 2k: 8:84, 1.5k: 6:46, 1k: 4:23, 800m: 3:33

Dare to Discipline

DAILY MOTIVATION

Dare to live a life of discipline. I dare you...

Dare to live a life of discipline. I dare you…

“In that one moment of crossing the finish line, I think it was obvious that every emotion I’d felt and personal battle I’d fought in training really bubbled to the surface … In that moment, every time I’d dragged myself to the pool at 6 a.m. in the dark, every pedal stroke I took when my quads were screaming at me to stop, and every step I’d taken really came to fruition.” — Jennie Hansen, on taking her first Ironman victory in Lake Placid.

The truest embodiment of discipline, strength, and performance in word formI have found yet. This goes to show you that hard work pays off. You may be going through misery, but in the end it is all worth it. By dedicating yourself to a life of self-discipline you put yourself in control of your own destiny while denying others influence over your life. At the same time you will truly be placing yourself and the most direct route to success and the achievement of your goals. Be like Jennie Hansen.

D>S>P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Stretching with PVC, 25 jumping jacks x 3, 10 leg swings front/back, 10 bent over hamstring stretches, 10 ankle rotations

Biking: 15k at 80% TT pace

  • Time: 32:35

AFTERNOON SESSION

REST, RECOVERY, AND MOBILITY

Beauty and the Beast Friday!

DAILY MOTIVATION

“There is a beast in man that should be exercised, not exorcised.” – Anton Szandor LaVey

…so let him out to play…only on Beast Friday of course. On every other day, he needs to stay on his leash!

Frightening.

Frightening.

D>S>P

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DAILY FEATURE: “Buddha in Blue Jeans” by Tai Sheridan

400000000000000591676_s4Buddha in Blue Jeans was recommended to me by Chris Moore of Barbell Buddha and Barbell Shrugged fame. It is a fantastic, though short book on the application of Buddhist philosophies in daily modern life. Whether you are a practicing Buddhist or simply looking to improve the way you feel and, more importantly, make others feel you should definitely give it a read. It’s only 21 pages and not even in full page form as its written more like a poem than a typical book. Whats more is that its a free download in iBooks, available as a free PDF download, or read to you in a Youtube video below. So, you really have no excuse not to check it out! Actually, I recommend reading or listening to it once a weekly as an affirmation of principles to live by and make the world a better place. Great way to spend 15-20 minutes of your day!

Train Hard. Be Buddha. Namaste.

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CROSSFIT ENDURANCE WOD

MORNING SESSION

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

Strength: ME good morning with wide stance

  • 65lbs x 10, 85lbs x 8, 115lbs x 6, 135lbs x 4, 155lbs x 2, 165lbs x 1 **NEW PR**

Conditioning WOD: Karen (150 wall ball shots at 20lbs) for time!!! **NEW PR**

  • Time: 8:39

Beauty and the Beast Friday! Well depending on how you view Karen the “Beauty” part may be up for debate. Today however, she was kind to me. No, I didn’t really enjoy doing 150 wall balls for time, but I did hit a new PR by :21s! Feeling great mentally and emotionally, but sore physically. Going to rest up for the remainder of the day evening!

AFTERNOON SESSION

REST, RECOVERY, MOBILITY, AND CATCHING UP ON SOME SLEEP!

Appropriate for an afternoon of rest on a Beast Friday. Especially after two PR’s! An oldie, but a goodie with a really cool video too!