Tag Archives: running

Focus, Relax, Breathe, GO!

DAILY MOTIVATION

“Twenty seconds before a race there’s absolute focus. The key thing is to achieve relaxation, but at the same have absolute total control. You’ve got to find the balance between being totally ready to go and really at peace with yourself as well.” – Cathy Freeman

Rich-Froning

Think about how dialed in physically and mentally you have to be to achieve this state Cathy Freeman is describing above!

I too try to create this focus before beginning any event or WOD, in competition or not. This time is important to me and i like to think of it as the calm before the storm. To achieve this focus I close my eyes and visualize myself executing whatever event I’m about to do. I make it as realistic in my mind as possible. I feel the barbell in my hands and my body support the weight its applying to me. I feel my legs propelling me forward in the pose position for those first few strong strides of a race and then continuing on in the wheel-like cyclical motion with complete ease and efficiency. I feel my hand dipping below the surface of the water and pulling me along smoothly as I rotate like a corkscrew through the water. I think you get the idea…

The point that I’m trying to make is that this period of focus is something that all competitiors should do in some form or another. No matter how you choose to prepare yourself in those last few seconds before that infamous “3,2,1, GO!” it is something that has to happen. This is not the time to be overcome with nerves or be thinking about how you could have trained harder or anything else negative. It is going to be what its going to be. Accept that and give it a full effort. You will most likely surprise yourself. Most athletes outperform themselves in competiton as opposed to in training.

D>S>P


DAILY FEATURE: 2014 CrossFit Northwest Regionals Results

Here are the athletes and teams heading to the games from the Northwest Region:

  • Male: 1. Cole Sager 2. Cody Anderson 3. Ben Stoneberg
  • Female: 1. Emily Carothers 2. Regan Huckaby 3. Rory Zambard
  • Team: 1. CrossFit Marysville 2. CrossFit Fort Vancouver 3. CrossFit Boise

10363700_710408399001021_3992613020100974294_nI’m particularly happy for Rory Zambard! She was my Level 1 instructor and I know how dedicated she is as an athlete, competitor, and instructor. Clearly, CrossFit means a lot to her and she deserves to be going to the Games. Best of luck to you Rory!

 


CROSSFIT ENDURANCE WOD

MORNING SESSION

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

Running: Ran approximately 4.2 miles in approximately 32:00.

Core: Double tabata round of leg flat sit-ups and flutter kicks x 5 rounds.

 AFTERNOON SESSION

REST and RECOVERY! NW Regionals Day 3!!

 

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Soaring with Eagles

DAILY MOTIVATION

“If you hang out with chickens, you’re going to cluck and if you hang out with eagles, you’re going to fly.” – Steve Maraboli

imagesCAHR0AVIThere is a lot to be said for choosing your training partners carefully. I mean a lot! People tend to become a product of their environment and in the CrossFit box the environment is the people you train with everyday.

Always try to train with people that are going to make you better by pushing you to always do your best. Only hang out and train with those that are going to elevate you. Train with athletes that are more advanced than you and watch how quickly you begin to perform at their level. From a nutritional aspect do not eat meals with people who are on a different diet or worse don’t care about nutrition at all. Keep your diet clean and try to share meals with those who do the same. (For instance if you are trying to follow strict Paleo do not go out to eat with someone who’s going to down three pitchers of beer and two large pizzas.) The more and more you train with a group the closer you will become and the more motivating it will be. You will have a better chance of getting to the workout (which is often times half the battle) because you feel as if you’re letting your training partners down by skipping a day.

In other words, surround yourself with positive influences in every aspect of your life as you possibly can. The true beauty of this synerginistic relationship is that as you rely on your training mates for support you will realize that they are relying on you in much the same way.

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JBLM CrossFit crew! Always motivating to be around these athletes!

D>S>P


DAILY FEATURE: Lifeproof Cases

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Definitely need to give a shout out to LifeProof for hooking me up with a free new case for my iPhone! I was checking out their products at their booth at the North West Regionals and they were having competitions every couple hours where the winner received a free case. Considering these cases retail for around $90 I thought I would give it a shot. The particular workout was a max plank hold. The top male and top female plank holders would win a case. Being particularly adept at the plank I thought that I had a pretty good chance at winning the case. Well as it turns out at the end of the competition I was announced the winner! I can’t tell you how long I held the plank for because I don’t like to brag, but suffice to say that the reps working the booth said that they’ve never seen anyone hold it for that long. Just saying…

All kidding aside though Lifeproof makes a great product and I love my new phone case. The thing is literally indestructible, as are all of the products they make. High quality products and a cool company. Great combo for a business model!

Check out LifeProof products here!


CROSSFIT ENDURANCE WOD

MORNING SESSION

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

Biking: 30:00 on traveling 8.47M. *Brick with running.

Running: Approximately 4.2M in 32:31.

 AFTERNOON SESSION

REST and RECOVERY! Plus some more NW Regionals!

 

Training is the 99%

DAILY MOTIVATION

“Win or lose you will never regret working hard, making sacrifices, being disciplined or focusing too much. Success is measured by what we have done to prepare for competition.” – John Smith

There is a lot of truth behind this because your preparation for competition (and I’ve said this before) is the true struggle. This is where your focus should lie as this is where 99% of the work that you do is going to be done. The actual competition and performance itself is but a small sliver of your work as an athlete.

Train like you compete and you will find that the competition seems easier. This technique will also serve to calm your nerves on the day of the competition. You will not have to do anything different than how you’ve been doing out. Despite the outcome of the competition you know how hard you worked and you know how much you improved. There is no failure there, only progress. Focus on you training time and cherish it.

The keys to any good training regiment.

The keys to any good training regiment.

D>S>P


CROSSFIT ENDURANCE WOD

MORNING SESSION

*Rode bike to work today 6M ride to and 6M ride from

Warm-up: Dynamic warm-up including karaoke, side shuffle, sprints, high knees, and butt kickers.

Calisthenics: 3 rounds of :60s at each station of: push-ups, squats, mountain climbers, sit-ups, and walking lunges. Followed by the run.

Running: 3.2M in 22:41

 AFTERNOON SESSION

REST and RECOVERY! 

 

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

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

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! 

 

You’re Alive. Think of all the Possibilities!

DAILY MOTIVATION

“I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow; but through it all I still know quite certainly that just to be alive is a grand thing.” – Agatha Christie

We have all been there. Down, depressed, unhappy with ourselves, our training, maybe even life in general. Its at times like these when we are down that we are afforded a great opportunity to move up. In my opinion the first step in bringing yourself up from a low is to focus on all of the little things that are going right for you. This morning you woke up, you’re still alive, you have a new day to live and accomplish anything you wish. Start there!

20140501-144725.jpgBeing alive is a wonderful thing. This sounds like the basest most general statement ever, but I want you to take a moment and think about. How brief is life here on earth? None of us know how much time we have and none of us know what (if anything) comes next. All we can do is work with the facts that we have here, now, in this present moment. Those facts are simple: 1. I am alive 2. I have control over my life and can do as I choose. So yes, being alive is a wonderful thing! We’ve all been given the gift of the moment and its ours to do with as we please. Remember, next time when things aren’t going your way, you feel depressed, or life is hitting you hard that no matter how bad things are you’re still alive. You still have this moment to do with as you choose. That my friend is something to be extremely happy about! Live YOUR life!

I’m going to close this with saying that is used at the conclusion of many yoga classes. Its something of a fond farewell and wishes for a happy journey in life until we meet again: “May you be contented and pleased. May you be happy and safe. May your body support you with strength. May your life unfold smoothly and with ease. Namaste.”

Namaste is a phrase derived from Sanskrit and is used as a greeting or farewell in many Asian countries. In yoga, as well as meditations, Buddhist, and other religious practices it is used as a phrase and gesture of peace, love, and respect. The actual idea or meaning behind it in this sense may change but here is an example I found: “I honor that place in you in which the entire universe dwells. I honor the place in you which is of love, of truth, of light, and of peace. When you are in that place in you and I am in that place in me we are one.”

There is another translation or use of Namaste which I prefer. It’s meaning is more vague and open to interpretation and is how namaste was explained to me in the first yoga classes I took. This translation is simply: “The light in me recognizes the light in you.”

The hand gesture for namaste traditionally held over the heart or to the forehead.

The hand gesture for namaste traditionally held over the heart or to the forehead.

D>S>P

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DAILY FEATURE: Athletic Recon

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If you have not heard of Athletic Recon you need to do yourself a favor and go check out their website! They describe themselves as a functional street wear manufacturer. Meaning that they make clothes that not only look cool, but fundtional well as athletic apparel. I have gone through their product list many times and have to say that there is nothing of theirs that I would not wear! Looking forward to placing an order soon!

Check out an interview and podcast with Athletic Recon founder Ryan Heuser done by Inception Labs one of the many brainchildren of CF Endurance founder Brian MacKenzie. Listen to the podcast on Stitcher here.

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CROSSFIT ENDURANCE WOD

MORNING SESSION

PT TEST DAY

Here are my stats as of today and as far as the PT test is concerned.

  • Height: 5’10”, Weight: 172lbs, Waist 31.5″
  • Push-ups in :60s: 55, Sit-ups in :60s: 52, 1.5M run: 9:34
AFTERNOON SESSION
REST and RECOVERY! I am feeling completely exhausted and sore from the duathlon on Sunday and putting a 100% effort into my PT test this morning. Going to take the after to relax and recover. Plus I’m coaching at JBLM tonight!