Tag Archives: rowing

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
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Cold, Dark, and Wet

DAILY MOTIVATION

“This is about doing something difficult and not stopping when it becomes not just difficult, but cold and difficult…or cold and wet and difficult…or cold and wet and dark and difficult.” – Suzy Hamilton

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What an interesting quote! Obviously it has a simple message behind, but I love the way she portrays fighting through dfficulties, even when things seem to only be getting worse.

Here’s a quick personal example from yesterday’s Mt. Rainier Duathlon while its still fresh in my mind:

If you read my post detailing my experience at the Mt. Rainier Duathlon you know that there was a major ascent in the biking leg of the race that was particularly nasty. Having never ridden the course before I had no idea there was such a drastic ascent so it really kind of blind-sided me. So not only was there a difficult ascent, I wasn’t excpecting it and did not prepare for it. To make matters worse the day was colder than I expected it to be and I wasn’t really dressed for the weather in my Zoot racing one piece (fortunately though I did have arm warmers). So I’m cold, on a difficult ascent, and if that wasn’t enough it started to rain. Big drops of ice cold water began falling on me making me even colder, heavier and adding to the displeasure of the unexpected ascent. All of this negativity built up in my mind and lingering behind all of it was the thought that this being a two loop course, I was going to have to do it all over again.

As you can tell I was struggling mentally at this point and things just kept stacking up against me. I struggled through it though and wouldn’t exactly say I came out triumphant, but at least I made it through!

D>S>P

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: 25 jumping jacks x 3, 5 HRPU x 3, 5 KB swings at 35lbs x 3, 5 A/S with 3 sec hold x 3.

Strength: DE deadlift at 75% 1RM 12 x 1 every :60s.

  • Completed at 245lbs

Conditioning WOD: 10:00 AMARAP of 40m KB front rack carry @80lbs and 200m row.

  • Completed 7 rounds
AFTERNOON SESSION
REST, RECOVERY, and MOBILITY. Preparing for official PT test tomorrow morning. Should be interesting considering how tight and sore my legs are. Hoping I’ll wake up tomorrow morning feeling up to it.

Minimalist Shoes Vindicated!

DAILY MOTIVATION

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

fire stock 4

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!

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

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!

 

Too Easy?

DAILY MOTIVATION

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”  – ?

Great quote that’s been floating around the Crossfit community for a while now. Not too sure who said it. If you know send me a message or comment so I can give credit!

Nothing ever gets easier, you just get better. Progressing as you should, the level you are at now should someday become easy for you. That’s when you move up to the next level which will not be easy and so on. Constant progress! If its easy you’re doing something wrong; mainly not working hard enough. You don’t ever want it to be easy. That would be an indication of plateaus and lack of progress. Who wants that? Feel like I’m just stating the obvious here. You know this already, but sometimes reminders are necessary. Go live it!

D>S>P

To add emphasis and another angle to the point made in the Daily Motivation

To add emphasis and another angle to the point made in the Daily Motivation

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DAILY FEATURE

I found this article on the blog “Thought Catalog” (which is really cool, check it out). The title intrigued me and after reading it, I realized that despite the title, this is good advice for anyone not just those who may or may not be “lost.” The four main thoughts, or advice points of: 1. Do that one thing you’ve always wanted to do 2. Immerse yourself in solitude 3. Go somewhere new 4. Learn to appreciate the little things; should be experienced or done by every person. Personally, I can atest to the wonderful feeling of satisfaction and enrichment that come out of creating these experiences for yourself. Break out of your shell or bubble and make it a goal over the next year to put yourself in these new situations and appreciate things more. You will obtain a new level of fulfillment in life, which I guarantee will leave you wanting to do more!

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: Did not warm-up, went right into running. Stupid and lacking in discipline, I know…

Running: Six sets of stadium stairs with 400m run in between.

Rowing: :60s on/ 1:30 off until form/pace dissipates.

  • Completed 6 rounds with distances of : 261m, 254m, 251m, 260m, 251m, 245m, 241m

Core: One arm farmer’s carry with 80lb KB for 50m each arm x 3. Followed by Ring plank x 3 TF

AFTERNOON SESSION
Warm-up: 25 jumping jacks x 3, 10 leg swings front/back, 10 bent over hamstring stretch, 10 ankle rotations, 10:00 easy spin.

Biking: 4:00 on/ 3:00 off until form/pace dissipates.

  • Completed three iterations

Three cardio sessions in one day completely exhausted me. FYI to reach a new level of pain try going into a rowing session immediately after a run. Hurts so good!

Hear Me Roar, it’s Beast Friday!

DAILY MOTIVATION

“Maybe there is a beast… maybe it’s only us.” – William Golding, Lord of the Flies

This installment of Beast Friday is brought to you by the Leopard Legion! Mobilize on!

This installment of Beast Friday is brought to you by the Leopard Legion! Mobilize on!

Keeping it short and sweet today. Hell, you don’t even need lyrics! Wait until it hits at 1:07 in, love it! This is “Brewing the Storm” by Black Tusk.

Go hard like the beast that you are today! Then eat some red meat, preferably raw.

D>S>P

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DAILY FEATURE

CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-up: 5 x 60 single unders, 3 rings dips x 3, 5 KB swings @ 26lbs x 3, 10 A/S x 3.

Strength: ME good morning (Check out the video below from Again Faster Mic’d Instructor series on the good morning. This is a great video and an even better exercise!)

  • 65lbs x 10, 85lbs x 8, 95lbs x 6, 105lbs x 4, 115lbs x 3, 135lbs x 1, 145lbs x 1 **NEW PR**

Conditioning WOD: AMRAP 12:00 of dead lift @ 135lbs and 200m row.

  • Completed 7 rounds and 10 dead lifts

Felt absolutely awesome during the workout this morning! One of the best in recent memory. Probably because I’m sleeping like a cat and eating like a horse. Also, I think I’ve finally got my supplement regime dialed in tight. We’re firing on all cyclinders! Hit the new PR on good morning and breezed through a full seven rounds on the conditioning WOD. My form on the dead lift felt great and I did them all unbroken.

AFTERNOON SESSION

Warm-up: 25 jumping jacks x 3, 10 leg swings front/back, 10 bent over hamstring stretches, 10 ankle rotations, 15:00 easy spin around 80-90 RPM.

Biking: :45s on / :30s off until form/pace dissipates.

  • Completed 8 iterations