"Do not plant your dreams in the fields of indecision where nothing ever geo but the weeds of "what if.
A. Snatch Complex- 3 Reps Empty Bar- 2 Times Through
Snatch Grip RDL
Snatch High Pull
Snatch Grip Push Press
Snatch Balance (fast to receive)
Hang Power Snatch
B. 15 Min AMRAP
3 Power Snatch (135#)
9 Chest To Bar Pull Ups
Video-> We Here to Fuck Shit Up. This video cracks me up. It reminds me to choose a goal, be decisive and take action. How often do you wish of doing this or wish to do that but never commit? Life is passing you buy. Get out and fuck shit up!
"Become so wrapped up in something that you forget to be afraid."
-Lady Bird Johnson
A. Snatch Complex- Use empty barbell- 3 reps of each movement -2 times through
Snatch Grip RDL
Snatch High Pull
Snatch Grip Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
B. 6 Sets Of Hang Snatch-Mid Thigh
Work up to heavy weight as long as you keep barbell speed fast.
C. 4 Sets of Front Squat 5-6 Reps @ 4111
Rest 3 Mins Between Sets
D. 3 Sets For 4 Time
7 Muscle Ups
14 Walking Lunges With 32g KB's In Each Hand
21 GHD Sit Ups
Rest 4 Mins
"Birthdays are nature's way of telling us to eat more cake."
Today I'm taking the day off. It's my daughters birthday! We're going to have all her favorite meals. Waffles and cereal for breakfast. Pizza, cake and ice cream for lunch. And then more cereal for dinner, can't wait! Yesterday she had her first pedicure/manicure and a new pair of shoes.
I can't believe how fast my kids are growing up. I've spent too much time working and not enough time hanging out with them. When Ella was 2, she had her own little language that everyone else in our family understood but me. It made me incredibly sad that I was the only one who couldn't communicate with her. It made me realize how poorly I had prioritized my life. Since that realization, we spend more time riding bikes, playing tag and soccer.
Tell the people you care about how important they are and how much you love them. Don't get too wrapped up in work. You can't get back the years you missed out with close friends and family. Have a good day and see you guys soon!
John A. and Chayet are in the crew! They're both coaches at CrossFit Full Strength
Don't forget tomorrow is the 7am, Crush Your Sole workout at Central High. At 2pm we'll be doing a lil day drinking and enjoying some tackle football at George and Dragon on Central. See you guys soon!
We got few gyms in the valley together created a running group. We thought it would be fun to do something for charity, become better runners and make some new friends. We're going to have running workouts on Saturday's at 7am. The workouts will rotate between different gyms in the valley. After the workout we're going to grab breakfast.
We have a cool group of coaches. We have a former professional endurance runner, a college superstar, a guy who has a love hate relationship with running and then there's me and Corey.
We have 3 events planned this season. The first one is a Turkey Trot before Thanksgiving. We're going to have a race were you carry your frozen turkey for the entire race. At the finish line you get to drop off your bird and then we're taking them to local food banks.
The second event will be before Christmas. We're going to have a food run. Instead of driving food to the food bank, we're going to run it down there.
Our final event will be called Lose Your Shoes. For people who're willing, we're asking if them to donate their shoes at the finish line.
It would be really cool if you guys would be part of this. Checkout all the details on our site. Crush your Sole Hit the Facebook like button on our home page to help us get the word out. This program is for anyone who wants to come out. You don't have to belong to a CrossFit gym or be a hardcore runner. I'm neither and I plan on being there!
The first track workout will be this Saturday at 7am at Central High School. See you guys there!
I'm going for a nice morning run. Headed to the gymnasium afterwards for a nice long warm up and some muscle up practice. Your off days are just as important as your workouts. You need to find balance if you ant to continue making progress.
Check out Kyle's blog. Anyone who chats with him at Core knows how hilarious he is. I'm glad he's starting to write a little. Article-> Sticking It To The Man
Monday I had a chance to catch up with James the owner of OPT in Scottsdale and CJ Martin the owner of CrossFit Invictus in San Diego. Both of these guys are really good at what they do. I've had the opportunity to learn from both. What do you do to become better at your job?
"The things in life you should regret are the things you did, not the things you were afraid to do."
Forrest Griffen (This is one of my favorite mma fighters)
Today is active recovery. Get outside and enjoy the day and football!
Last week had the opportunity to meet a really good guy named Rob. He's the owner of Urban Warfit CrossFit. He has a really cool spot in Scottsdale. We had a lot in common and plan on working on the Crush Your Sole Project together.
I really miss you guys! I've sat at my computer for hours over the last 2 weeks thinking of what to write about my exit from Core. I've written for hours and hours just to erase everything. What I kept coming back to was how lucky I feel to have gotten to know so many good people. Thank you for making the last couple years a blast! I wanted to thank all of you guys for taking the time out to send emails, texts and phone calls. I was surprised at how many I received. I can't put into words how happy and good it made me feel. I truly appreciate all of you. Come out and have a drink with me Saturday the 15th at George and Dragon on Central. We'll be watching tackle football and knocking down hot wings. It'll be fun to catch up with everyone. We'll be there by 2pm. If you have questions call or text me at 480-273-1397.
So here's what I've been up to. I'm going to be part of opening up a new CrossFit gym in downtown Phoenix. I'm excited about this opportunity! I'll get more details out to you soon. Have a good day and see you soon!
"Courage is not the absence of fear, but rather the judgement that something else is more important than fear." - Ambrose Redmoon A. 10 Min MU' Work B. Five sets for times of: Row 200 meters Rest 2 minutes
C. Take a few minutes to build to a 295 lbs+ Deadlift
D. Complete as many rounds and reps as possible in 5 minutes of:
295 lbs Deadlift x 4 reps Muscle-Up x 4 reps Rest exactly 5 minutes, and then: Complete as many rounds and reps as possible in 5 minutes of: 10 Box Jumps (30") 15 Toes to Bar
Arnold first turned me onto La Sonorense Tortilla Factory on Central, south of Roeser. You'll find the best tortillas in the valley there. Support your local businesses and buy a couple dozen. Jorge runs the show there, he's legit. He doesn't crossfit, he's busy throwing down in the panaderia! Along with running an excellent business, Jorge has a fantastic stache!
"Too many people overvalue what they are not and undervalue what they are."
- Malcolm S. Forbes A. Olympic Lifting Skill Complex - Clean (3 reps of each, twice through the complex) Clean-Grip RDL Clean Pull from Below Knee Front Squat Hang Power Clean + Push Press Clean from Below Knee + Jerk
B. Take 15-20 minutes to build to a heavy Clean & Jerk
"To the man who only has a hammer, everything he encounters begins to look like a nail."
- Abraham Maslow Active recovery. I usually go for either a bike ride or easy jog first thing in the morning. After I get my son off to school, I'll hit CF San Tan, warm up and work on skills. Today will be muscle ups then sit and chat with people in the gym. Have a good day and check out this article below. Don't wait years from now before you start pursuing your dreams. Make it happen. It's scary and stressful but it'll be worth it if you're happy! Article-> 5 Regrets From Dying People