Thursday, January 31, 2013

My Workout Thursday January 31st, 2013

"Freedom lies in being bold."
-Robert Frost

A.  Clean Warm Up

B.  Five Sets
Clean Pull + Clean

C.  Five Sets of 1 and a 1/4 Back Squat; 5 Reps @ A Challenging Weight

D.  Three Rounds
400m Run
10 Wall Ball
30 DU's

Article-> Typical

Sansone sent this to me.  I thought it was pretty funny.

Wednesday, January 30, 2013

My Workout Wednesday January 30th, 2013

"Being responsible sometimes means pissing people off."
-Colin Powell

Recover and Regeneration
Going to ride my bike to the gym, do some mobility work and cruise back home.

Article-> Competencies

Tuesday, January 29, 2013

My Workout Tuesday January 29th, 2013

"The obscure we see eventually.  The completely obvious, it seems, takes longer."
-Edward R. Murrow

A.  3 Rounds Not For Time
Double Unders 30-40
TGU 2 X Each Brazo
Toes to Bar X 10

B.  Five Sets of Shoulder Press 3-5 Reps

C.  Every Min On The Min For 12
KB Swing X 5 @ 72lbs
Chest to Bar Pull Ups X 5

Article-> Shoulder Health

Monday, January 28, 2013

My Workout Monday January 28th, 2013

"Why not go out on a limb?  That's where the fruit is."
-Mark Twain

A.  Snatch Warm Up

B.  Five Sets of
Snatch Pull + Power Snatch

C.  Back Squat
Set 1. 5 Reps
Set 2.  3 Reps
Set 3.  1 Rep
Set 4.  5 Reps + Box jumps @ 30in
Set 5.  5 Reps + Box jumps @ 30in
Set 5.  10 Reps

D.  Three Sets For Cal/Reps
Row X 60 Seconds
Double Unders X 60 Seconds
Hand Release Push Ups X 60 Seconds
Rest 60 Seconds

Article-> Ingredient  For Success

Friday, January 25, 2013

My Workout Friday January 24th, 2013

"We are masters of unsaid words, but slaves of those we let slip out."
- Winston Churchill 

A.  O-lifting Complex
Clean Grip RDL
Clean Pull
Front Squat
Hang Power Clean + Push Press
Clean + Jerk

B.  Six Sets Of
Hang Clean (mid thigh) + Clean; Rest 5 seconds between lifts and 3 mins between sets
Working on getting my elbows around quickly and maintaining trunk stability at the bottom of the squat

C.  Four Sets of
Against a 3 min running clock perform as many reps and rounds as possible.
3 Burpees
6 Shoulder to Overhead @ 95#
9 KB Russian Swings @ 53#

Rest 2 Mins Between Sets

Video-> Presence...What's yours?

Thursday, January 24, 2013

My Workout Thursday January 24th, 2013

"From the errors of others, a wise man corrects his own."
- Publilius Syrus

A.  Back Squat With Chains 5 Sets X 5 Reps

B.  Hang Squat Clean From Below Knee; Build To A Tough Single

C.  10 Min AMRAP
5 Burpees
15 KB Swings
30 Double Unders

Article-> Awareness and Peak Performance

Wednesday, January 23, 2013

My Workout Wednesday January 23rd, 2013

"If what you did yesterday seems big, you haven't done anything today."
-Lou Holtz

Recover & Restoration
20-40 min of nice easy bike ride.  After that, a little foam rolling and then a dip in the pool.

Video-> 100 Way To Say Jacked 

Tuesday, January 22, 2013

My Workout Tuesday January 22nd, 2013

"Before everything else, getting ready is the secret of success."
- Henry Ford

A.  Three Sets Not For Time
30 DU's
3-5 Muscle Ups
5-7 HSPU

B.  Four Sets of Shoulder Press X 2 + Push Press X 3 (5 reps for each set) Rest 3 Mins Between Sets

C.  Every Min On The Min For 20 Mins
Odd Mins Dips X 10
Even Mins KB Swings (53#) X 10

Article-> Sprints

McG is a 2 year veteran of The Polar Bear Club!  She stayed in for 5 mins!! 

Monday, January 21, 2013

My Workout Monday January 21st, 2013

"If you truly feared failure, you'd be very successful."
- Barbara Shar

A.  Snatch Complex Warm Up- Empty Bar X 3 Reps X 2 Sets
Snatch Grip RDL
Snatch High Pull
Muscle Snatch
Snatch Push Press
Snatch Balance (fast to recover)
Hang Power Snatch

B.  6 Sets of Snatch Balance
1.  3 Reps
2.  3 Reps
3.  2 Reps
4.  1 Reps
5.  1 Reps
6.  1 Reps

C.  3 Sets of Back Squat (add 5% from last Monday)
6-8 Reps @ 30X0; Rest 2 Mins Between Sets

D.  3 Sets For Time
500m Row
15 Thrusters @ 95#
10 Pull Ups
5 Burpees
Rest 2 mins between sets

Article->2 Rules Of CrossFit

Congrats to Sharon!  She finished her half marathon in 2:35:37.  Excellent work!  So now that your race is out of the way, when can we expect you to join the Polar Bear Team?    

Saturday, January 19, 2013

My Workout Saturday January 19th, 2013

"The anxiety of the flinch is almost always worse than the pain itself.  You've forgotten that.  You need to relearn it again.  You need more scars.  You need to live." 
-Julien Smith from the book Flinch

Good luck to Sharon, she's running the PF Chang's Half tomorrow!

A.  2 Sets
400m Run at 75% Effort; Rest 3 Mins Between

B.  3 Sets
400m Run at 85-90% Effort; Record Your Time For These; Rest 4-5mins Between

C.  6 Sets
100m Sprint; Rest 3-4 Mins Between

Article-> On Failure

Per Sharon's request, here's my picture.  I jumped in the pool on Wednesday night.  I stayed in the pool for 4 minutes, it felt like I was standing on needles.  It was really really cold!  DJ and McG, you guys are next.

Friday, January 18, 2013

My Workout Friday January 18th, 2013

"Somewhere in the world a lion wakes up every morning not knowing what it's going to eat.  Every day it finds food.  The lion isn't worried- it just does what it needs to do.  Somewhere else, in a zoo, a caged lion sits around every day and waits for a zoo keeper.  The lion is comfortable.  It gets to relax.  It's not worried much, either.  Both of these animals are lions.  Only one is a king."
- Julien Smith

A.  3 Sets Not For Time
Strict Toes to Bar X 10
L-Sit X 30 Seconds
Side Bridge 60 Seconds Each Side

B.  3 Rounds For Time
Front Squat X 10 @185#; bar must originate from the ground, don't use a rack
Hand Release Push Ups X 20
Rope Climb X 3 Ascents
Run 400m

Ebook-> Flinch...I really like this book.  Just started rereading it.  McG made me think of it when she challenged me to jump in the pool.

Kevin Winningham (I hope I spelled that right) is in the 2013 Polar Bear Club.  He jumped in the pool Wednesday night at about 9:00pm.  He reported that the water was cold and he now has eyes like a lemur due to the extreme cold.  He's legit!  Flinch, then move forward. 

Thursday, January 17, 2013

My Workout Thursday January 17th, 2013

"There are no shortcuts to any place worth going."
- Unknown

A.  Clean Complex 3 Reps of Each Movement 2 Times Through With Empty Bar
Clean Grip RDL
Clean Pull
Front Squat
Hang Power Clean + Push Press
Clean (below knee) + Jerk

B.  4 Sets of Power Clean X 1.1.1
Rest 5 Seconds Between Singles; 3 Mins Between Sets

C.  3 Sets of
BB Walking Lunge X 20 Steps@ 20X0
Rest 60 Seconds
Weighted Strict Pull Up @ 16KG X AMRAP
Rest 60 Seconds

D.  3 Sets For Max Cals/Reps
60 Second Row
60 Second Rest
60 Second Burpees
60 Second Rest
60 Second Shoulder To Overhead @ 95#
60 Second Rest

Website-> Metcon Photos....I really like looking at good photos.  There's a ton of them on that website.  In college, I took a bunch of photography classes.  Early on I knew I wanted to share my adventures with my kids and eventually my grandkids.  I have a huge box of photos filled up with cool pictures.  When was the last time you took a good picture of yourself?

Fuller was the first one this year to hop in the pool.  She stayed in for 90 seconds with 45 degree water.  
 Flinch, then move forward!


Wednesday, January 16, 2013

My Workout Wednesday January 16th, 2013

"Greatness is more than potential.  It is the execution of that potential.  It's beyond the raw talent.  You need the appropriate training.  You need the inspiration.  You need the drive."
  -Eric A. Burns

Restoration & Regeneration

I'm riding my bike to the gym.  It'll take about 20 mins.  While I'm there, gonna do some mobility work for about 30 mins and then cruise on back.  I'm going to the in-laws later in the afternoon to take a dip in the pool.  Short one, like 2 mins.  It'll be fun!  I like situations where you know it's going to be uncomfy but you step up and do it anyways.  It makes you tougher physically and mentally.  Flinch, then move forward.  Get out and into the pool!  Do it, do it!

  Article-> Positive Energy

Tuesday, January 15, 2013

My Workout Tuesday January 15th, 2013

"Discipline is the bridge between goals and accomplishments."
-Jim Rohn

A.  3 Sets Not For Time
30 Double Unders
3-5 Muscle Ups
5-7 HSPU

B.  Shoulder Press 5 Sets X 3-5 Reps; Rest 2 Mins Between

C.  5 Sets of
135# Ground To Overhead X 3 Reps; Rest 30 Seconds Between Cluster

Rest 5 Mins Then

5 Sets of
135# Ground To Overhead X 3 Reps; Rest 30 Seconds Between Cluster

Article-> Too Much Muscle

Had a blast snow shoeing with DJ and Joel!  It was 7 degrees when we got started.  Couldn't believe how cold my hands were.  The temperature was perfect once we started moving though.  We shoed near Mt Humpreys on Katrina Trail, it was beautiful!    

Monday, January 14, 2013

My Workout Monday January 14th, 2013

"Character is what emerges from all the little things that you were to busy to do yesterday, but did anyways."
- Mignon McLaughlin

DJ and I are going snow shoeing in Flagstaff today.  Joel and Mike from CrossFit Flagstaff are meeting us up there.  It's going to be in the teens for the high, this is going to be fun!

Article-> 6 Things You Can Learn From Colin...Thanks for the article Sharon!

Here's a picture I took at Havasupai Falls.  On the last morning that we were there, I was able to get down to the fall before anybody else showed up.  It's one of thee most beautiful places I've ever seen.  It's important to get our and see some natural landscapes.  It'll leave you feeling recharged.  Can't wait to get into the pines and snow.    

Friday, January 11, 2013

My Workout Saturday January 12th, 2013

"Do you know the difference between education and experience?  Education is when you read the fine print.  Experience is when you don't."
- Pete Seeger

A.  30 Min AM Run- the weather should be nice and cold

B.  Gymnasium Work
Snatch- Build to heavy single
Clean and Jerk - Build to heavy single

Article-> A Former Navy SEAL's List Of Books To Read....I love finding out what successful people like to read.  I've read a few books on this list, I'm on the right track.

My Workout Friday January 11th, 2013

"Perseverance is not a long race, it is many short races one right after another."
- Walter Elliot

Rest Day
I have a dentist appointment and then I'm going to watch Zero Dark Thirty.  

Congrats to one of my most favorite people in the entire world!  Emily Stuart is headed to Columbus, Ohio for her fellowship.  I'm really bummed she's going to be leaving but extremely happy for her.

You are Emily Stu, you can balance on one foot while holding a mimosa in one hand and a tackle football in the other.  Skillz!

Thursday, January 10, 2013

My Workout Thursday January 10th, 2013

"True merit, like a river, the deeper it is, the less noise it makes."
- Edward Helifax

A.  10 Min Muscle Up Practice

B.  3 Position Clean (mid-knee, floor) X 5 Sets- Be fast

C.   Front Squat 5 Sets X 3 Reps - I love these heavy days!

Article-> Shoulder Health Part Dos

This little boy was playing in the chalk and cheering me on.  He not only chalks the palms of his hands before he plays on the rings but he also chalks the tops and his elbow.  Gansta!

Wednesday, January 9, 2013

My Workout Wednesday January 9th, 2013

"The only people with whom you should try to get even are those who have helped you."
- John E. Southard

Active Recovery
I'm going for an early morning run.  It's been chilly at about 7am, there's frost on everything.  Perect running weather!

Video-> CrossFit Champ vs. MMA Test

Drew = Dreamboat!

Tuesday, January 8, 2013

My Workout Tuesday January 8th, 2013

"Nature does not hurry yet everything is accomplished."
- Lao Tzu

A.  10 Min Double Under Practice- since my high ankle sprain, I'm having trouble stringing together du's.  I need to spend time on these.  Du's were my 3rd best quality.

B.  Press 5 Sets X 3 Reps

C.  5 Rounds
10 Kipping Pull Ups
15 Push Ups
10 KB Swings (70#)

Article-> 10 Minute Toughness...This is a great book, if you haven't read it, pick it up.  Do it, Do it!

Monday, January 7, 2013

My Workout Monday January 7th, 2013

"The fear of death follows from the fear of life.  A man who lives fully is prepared to die at any time."
- Mark Twain

A. 10 Mins of MU's Practice
B. 5 Sets X 3 Position Snatch (mid thigh, knees, floor); Rest as needed
C. 5 Sets X 5 Reps Back Squat- Go as heavy as you can

Article-> You Are Not A Unique Snowflake

Saturday, January 5, 2013

My Workout Saturday January 5th, 2013

"Every artist was first an amateur."
-Ralph Waldo Emerson

I'm judging at a CrossFit event today so I wont be working out.  I'm pretty beat up from the last couple days so it'll be a nice to chill and take in the competition.  I always look forward to speaking with athletes after their workouts and ask what they were thinking while they were dealing with the pain.  Some people like to zone out and go to their happy place.  Others like to be right smack in the middle of the pain.  I always liked to see how close I could get to making myself throw up.  It's fun to push that hard.  You find out a lot about yourself.   When was the last time you physically challenged yourself?  I mean really challenged yourself.  If it has been awhile, make it a point this next week to get uncomfy.

Joy at her USAW Olympic Weightlifting cert.  


Friday, January 4, 2013

My Workout Friday January 4th, 2013

"I'm not disappointed with myself anymore.  I used to hide my tears because tomorrow is another day.  Now I let them flow for much the same reason."
- Mark Twight owner of Gym Jones

A.  500m Row X 3 Rounds; Don't go all out on these rows (don't be a pussy either), the goal is to keep a constant pace.  Pay attention to your breathing and moving efficiently. Rest 90 Seconds between each set.

Rest 10 Mins Then

B.  400m Run X 3 Rounds; Don't redline yourself on these (and don't become a pussy, it's only 400 meters), keep a constant pace.  Keep your abs tight and think of being tall while you're running.  Rest 90 seconds between sets.  

Article-> Unfuck your head and physical performance instantly increases

Thursday, January 3, 2013

My Workout Thursday January 3rd, 2013

"Don't find a fault.  Finad a remedy."
-Henry Ford

A.  Bench Press 5 Sets X 2 Reps
1 Rope Climb; Rest 3 mins

B.  15-12-9
Thruster @ 135#

Article-> Evolve and Dominate....This is an awesome article!

It feels good to be back at the gym!  I've met so many good people at CF San Tan.  We have a few local celebrities that workout with us.  We have Rich Bartel, backup quarterback for the Cardinals.  We have Chester, lead singer for Lincoln Park.  He rides his bike to the gym everyday and is much smaller than he looks on tv.  And we have Drew Fuckin Ashcraft!  Hahaha it's always good to catch up with Drew.  The guy doesn't touch a barbell for months, rolls in and kills it!  It's not fair.      

Wednesday, January 2, 2013

My Workout Wednesday January 2nd, 2013

"If a friend is in trouble, don't annoy him by asking if there's anything you can do.  Think up something appropriate and do it."
-Edgar Watson Howe

Active Recovery
A nice easy jog is what I plan on doing today. It feels good to be out and moving!

Article->  Shoulder Health