Tag Archives: WOD

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

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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!

 

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

 

Pain is Good! No, Really!

DAILY MOTIVATION

“Pain is inevitable. Suffering is optional.” – Haruki Murakami, ‘What I Talk About When I Talk About Running’

Running alone, it's you, the road, and your thoughts. Are they good companions?

Running alone, it’s you, the road, and your thoughts. Are they good companions?

Today, I decided to share with you one of my favorite (and most useful) quotes of all time. This is a great mental tool to keep in your head to pull out when you are in the middle of a grueling training session! Pain is going to happen, so when it does, what will your reaction be? Complaining? Suffering? Quitting? I hope not…read on!

Obviously, pain and suffering are two seperate ideas. Actually, maybe its not so obvious. One is more physical and the other more mental/emotional. Too often though the phrase “pain and suffering” is used in everyday conversations and in  multiple contexts, leading most people to view it as one whole and overwhelming concept. However, if we maintain the clarity of mind to seperate the two into their individual elements we will find them much easier to deal with and even use to our advantage. In fact, we do not even need to suffer at all!

In my mind, physical pain is the manifestion of discomfort in the body due to some outside stimulus (We’ll focus on the pain/discomfort from our training). If you push yourself beyond a certain threshold you are certain to experience this. It is going to happen whether you want it to or not; theres no way to control it. What you can control however is how you react to it. This leads me to the latter of the two ideas: suffering.

Suffering is a state of mind that we create in response to some negative/painful event or stimulus. It is our perception of this event and as such, something completely seperate from it. Quite unlike pain, suffering is something that we create ourselves, and it follows, something we have control over. We choose whether or not to suffer, to let the pain get the better of us, overwhelm us, and ultimately prevent us from achieving our goals. Therefore, suffering is unaccpetable. It serves no purpose and needs to be avoided. Easier said than done it many cases, but we must strengthen our minds as well as our bodies! We have the opportunity to do this every time we begin a training session, by not allowing ourselves to fall into the trap of suffering.

There is always a place and time for pain, there is never for suffering. Don’t get me wrong, I’m not saying to train until you’re injured. There is a distinct difference between the pain of exertion and the pain of injury. You need to have the ability to distnguish between them to identify and respect that difference. If you are injured, or are about to be, you need to stop, period. However, if you are experiencing pain from exertion its a good thing. Its an indicator that you are reaching the limits of your body are are pushing past them. Place your body in this cycle of exertion to recovery to adaptation in order to come back just that small fraction stronger eveytime. Progress.

In other words, use the pain. Suffering doesn’t exist.

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CF ENDURANCE WOD

MORNING SESSION

Warm-up: .5M jog, dynamic warm-up including lunges, karaoke, backwards run, world’s greatest, and inch worms.

Running: Ran approximately 3.5M of hilly trail at 90%, time was about 32:00.

AFTERNOON SESSION

REST, RECOVERY, and a NEW TATTOO!! THANKS TO KHALIL AT FIST FULL OF METAL FOR THE AWESOME WORK!

14.4 and Pool Time!

DAILY MOTIVATION

“You can’t wait for inspiration, you have to go after it with a club.” – Jack London

...or axe!

…or axe!

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CF OPEN 14.4

Warm-up: Stretching with PVC, 2:00 rowing at an easy pace, 5 toe-to-bars, 8 wall balls @ 20lbs, worked up to a 135lbs clean.

14.4 WOD: 14:00 AMRAP of:

  • 60 Calorie Row
  • 50 Toe-to-bars
  • 40 Wall balls @ 40lbs
  • 30 Cleans @ 135lbs
  • 20 Muscle-ups

Completed: 168 reps! That’s 18 reps of cleans which was over my goal of 160 reps by 8!

My nerves were getting to me all morning! Why? I don’t know. In my build-ups to the previous Open workouts this year didn’t involve nearly as much anxiety,but this one was different. The only cause I can see for this was the fact that in 14.1, 14.2, and 14.3 I possessed a pretty good idea going in on how I was going to perform and what the outcome would be. In 14.4 however, even though I had my strategy in place, I had no idea where to set my goal. I felt lost without a target to shoot for so I hastily set a point at completing 10 cleans so 160 was  my number to go for. As it turns out I was almost spot on! Completing 168 reps I again barely surpassed my goal, but nonetheless exceeded by initial expectations. This makes me want to set a higher goal for 14.5 and really grit my teeth and go for it!

My strategy for 14.4 revolved around pacing. After hearing from numerous people about how they had ran out of steam a fraction of the way through the WOD I knew I need to take this one a little slower. On the other hand, I was not planning on reaching the muscle-ups so I could afford to push myself more in an effort to maximize my clean count. I’m kind of ashamed to say that 135lbs is about 80%-85% of my 1RM. Couple that with the fact that I would have already completed 150 reps prior to my first clean made me a little apprehensive about how to pace them. Starting with the row I decided to set a pace of 1200-1300 calories/hr and see how that felt. I gripped the handle as lightly as possible to save forearm and started off. In actuality my pace stayed steady around 1100-1200 and I was off the rower just over 3:00 in. For the toes-to-bar I set my pace at 5 then break. This worked great and I was able to maintain it through around 35 reps. Then I finished it off with sets of 4 and 3, completing the toes-to-bar portion in just over two minutes! The wall ball pace was set at 8 then rest. Again, this worked well and I completed around 30 reps before my pace broke and I finished up with sets of 4 to 5. Finally, with about 3:30 remaining on the clock, I came to the dreaded cleans. I really didn’t have a strategy here other than to complete a rep, drop the weight from the finish position, recover until I could do another, then go again. For the first few reps I rested a solid 10 seconds between attempts. This turned out to be my biggest error in 14.4 strategy. With motivation from my box-mates I pushed through the cleans taking less and less rest as I progressed. If I had maintained this pace from the start of the cleans I most likely would have made it to the muscle-ups!

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CF ENDURANCE WOD

MORNING SESSION

Strength: ME Floor Press

  • Completed: 75lbs x 10, 95lbs x 8, 115lbs x 6, 135lbs x 4, 165lbs x 3, 175lbs x 2, 185lbs x 1, 190lbs x 1. *New PR!

Conditioning WOD: Completed 14.4. That’s enough conditioning for the day!

AFTERNOON SESSION

Warm-up: 500m row, 50yd free, 100yd free, 100yd kick, 150yd kick.

Swimming (Short Interval): 4-6 x 2:00 TT, resting 5:00 until form/pace dissipates or six rounds are completed.

  • Completed 4 iterations of the WOD with distances of approximately 208yds, 207yds, 206yds, and 205yds respectively. Consistent, no?

BEAST FRIDAY: Battling Wolves

DAILY MOTIVATION

This is a Native American story about the duality of being human and the choices that we make every day. Think about this tale with all of the decisions you make today. Recognize your feeling and decipher between what is noble and what is not. Realize that the good will not always win and you need to accept when this happens. It is important to understand the difference between ALLOWING the immoral and “darker” behaviors and thoughts to overcome and “ACCEPTING” when it happens. We should always strive to take the higher path and allow the positive thoughts, emotions, and actions shine through while not allowing the negatives become reality. Sometimes this is not possible and we need to accept that we are not perfect and shouldn’t try to be. The best we can do is to live virtuously by focusing all of our thoughts and efforts towards the positive in ourselves and others and not look down on ourselves when we falter in this.

*I found this story on the Nanticoke Indian Association web site. I’m a strong believer in citing my work people!

They are both hungry. Who's getting the meat?

They are both hungry. Who’s getting the meat?

ONE EVENING, AN ELDERLY CHEROKEE BRAVE TOLD HIS GRANDSON ABOUT A BATTLE THAT GOES ON INSIDE PEOPLE. HE SAID “MY SON, THE BATTLE IS BETWEEN TWO ‘WOLVES’ INSIDE US ALL. ONE IS EVIL. IT IS ANGER, ENVY, JEALOUSY, SORROW, REGRET, GREED, ARROGANCE, SELF-PITY, GUILT, RESENTMENT, INFERIORITY, LIES, FALSE PRIDE, SUPERIORITY, AND EGO.THE OTHER IS GOOD.IT IS JOY, PEACE LOVE, HOPE SERENITY, HUMILITY, KINDNESS, BENEVOLENCE, EMPATHY, GENEROSITY,TRUTH, COMPASSION AND FAITH. THE GRANDSON THOUGH ABOUT IT FOR A MINUTE AND THEN ASKED HIS GRANDFATHER: “WHICH WOLF WINS?…” THE OLD CHEROKEE SIMPLY REPLIED, “THE ONE THAT YOU FEED”

After posting this story I realized that one of the features of this site is tattoos and though I have many, I’ve never really shared too many of them with you. I think this is an appropriate time! This one was done by Casey Buxton at Sea Change Tattoo on Vashon Island, WA!

IMG_0952

The “Big Bad Wolf with a Heart of Gold” is a dedication to my brother Daniel. The tattoo and the title I’ve given it fits him perfectly. No further explanation needed.

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CROSSFIT ENDURANCE WOD

MORNING SESSION

Warm-Up: Stretching with PVC, 5 x 60 barfeoot single unders, 5 HRPU x 3, 8 KB swings at 35lbs x 3, 10 A/S x 3.

Strength: DE Sumo dead lift 7 x 3 @65% 1RM every :45s.

  • Completed with a load of 185lbs.

Conditioning WOD: 5 rounds for time of – 5 BW bench press (160lbs) and 10 burpees.

  • Time: 11:54.
AFTERNOON SESSION

REST, RECOVERY, and MOBILITY!

First Try at 14.3 and CF Endurance Seminar

DAILY MOTIVATION

“The man who is incapable of making a mistake is incapable of anything.” – Abraham Lincoln

"Oh hey, what's up?" Judging 14.2 at JBLM CF.

“Oh hey, what’s up?” Judging 14.2 at JBLM CF.

We learn more from our mistakes than our successes. Don’t ever, ever, ever be afraid of failure. The fear of failure and making mistakes should never prevent you from moving forward, taking a step forward, getting out of your comfort zone, trying something new, etc… These are the things that make life great and worth living. Do not avoid these moments, embrace them and use them to your advantage. If you fail learn the lessons, target the weaknesses that caused the failure and promise to improve them. If you make a concerted effort at this you will either improve your existing skills or learn new ones. Constant progression, through DISCIPLINE, STRENGTH, and PERFORMANCE!

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CF OPEN 14.3: ATTEMPT 1

crossfit-meridian-logoYesterday afternoon I pulled into Meridian, ID after a nine hour drive from Tacoma around 3:30pm. Checked into the hotel with just enough time to relax for a bit before heading to CrossFit Meridian to run through my attempt at 14.3. Dropping my bags into the hotel room I was looking forward to a quick power nap until I looked at my phone and realized I crossed a time zone and only had about 15 minutes to change and get to the box…great. After my GPS took me to the wrong place and I actually got the right location loaded I made it to the box just in time. There I met the owner Rick who is a fantastic guy and very hospitable to an out-of-towner. He set me up on station and told me to run through my warm-up and he’d judge me whenever I was ready. His attitude and that of the other box members definitely relieved some of my pre-WOD nerves. After a quick warm-up and mentally going over my strategy I felt ready to go and stepped onto the platform and waited for the final countdown.

The first two rounds of dead lifts and box jumps went fast. Once I hit the set of 225lbs dead lifts I slowed down, but still got through that whole round with about 2:30 left in the WOD. Next up was the 275lbs dead lift and that is where I hit the wall. I was only able to pull one at a time and dropped the weight from the top on every rep. I squeezed out seven of these in the 2:30 minutes. Despite the fact that I passed my goal by seven reps, I feel I left some on the table with this one and am going to try it again on Monday!

Also, I’d like to give a shout out to Jack and Scott, two regulars at CrossFit Meridian who I was fortunate enough to meet and complete 14.3 next to! Great work guys, keep it up in 14.4 and 14.5!

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CF ENDURANCE SEMINAR DAY ONE

CFE_unscared21

Check us out, putting those newly learned skills to work!

Today was day one of the CF Endurance seminar and I had an absolute blast! We had a small class allowing plenty of one-on-one time with the coach so we all learned some valuable lessons. Everyone in the class is great and I’m pleased to have the opportunity to have met and learned from them. The seminar was taught by PJ Newton of CF Endurance. It turns out he is the one who writes the programming for CF Endurance and thus the man responsible for the training that I do every day. He is depth of knowledge about endurance sports is amazing and I can’t think of a better coach to have. After a long day of drills, lectures, we topped it all off with a WOD and informal Q&A session. I thought my running technique was pretty good, but it turns out I have a lot to work on. I can’t wait to see what’s in store for tomorrow!

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CF ENDURANCE WOD

For those of you going with CF Endurance today here it is! Oly distance triathlon! I’m in the CF Endurance Seminar all day, but I’m definitely going to run through this one next week!