Thursday, March 28, 2013

My Workout Thursday March 28th, 2013

"Some people like my advice so much they frame it upon a wall instead of using it."
-Gordon R. Dickson

Active Recovery
Hiking today, there's just a few more weeks left before the temp jumps up.

Article-> Motivate

Set goals, have a reason to train, enjoy the journey and make it happen!!!
Fuller is, are you?  You'll learn more than you realize.

Tuesday, March 26, 2013

My Workout Tuesday March 26th, 2013

"There are no rules, just guidelines."
-Stuart McGill

A.  Three Sets Not For Time
Russian Leg Lifts X 3 Good Efforts
Ring Dips X 10
Alternating Pistols X 14-20

B.  Four Sets Of The Complex X 4 Reps Each Movement
Hang Clean
Behind The Neck Push Press
Snatch Balance (rack the bar on your back)
Right Leg Lunge
Left Leg Lunge
Push Press
Rest 3 Mins

C.  Two Sets
60 Second Ball Slam
60 Second Rest
60 Second Row
60 Second Rest
60 Second Burpee
60 Second Rest
60 Second Double Unders
60 Second Rest

Article-> Sky Runner.....I like his mental approach and how he takes everything in while he's training.

Monday, March 25, 2013

My Workout Monday March 25th, 2013

"Become so wrapped up in something that you forget to be afraid."
-Lady Bird Johnson

A.  Three Sets Not For Time
Kipping Pull Ups X 10
Handstand Walks X 2 Attempts
Double Unders X 40

B.  Three Sets Of back Squat X 8-10reps @30X1

C.  Two Sets For Times
500m Row
Thrusters X 20 Reps @ 100#
Run 400m
Rest 3 Mins

Article-> 88 Truths

Here's a picture of my daughter Maya.  It has nothing to do with training, I just thought it was a cute picture and I wanted to share with you guys. She's showing off her unicorn sleeve.  

Saturday, March 23, 2013

My Workout Saturday March 23rd, 2013

"A man can fail many times but isn't a failure until he starts blaming someone else."
- Steve Prefontaine

Track Workout
A.  Warm Your Hammies Up!

B.  2 X 400m Run @75%

C.  3 X 400m Run @85%-90%

D.  6 X 100m Sprint

Article-> Sprint Faster

Earlier this week I performed a few clean & jerks and 100m sprints, it made me realized how much I miss track workouts.  I could hardly fall asleep last night thinking of sprinting this morning.  I woke up at about 5:14 in the AM and couldn't fall back to sleep.  I got out to the track about an hour later.  The weather was nice and cool and nobody was on the track, perfect.  I like running alone without music.  It reminds me of running when I was a kid.  I lived in a small town surrounded by foothills.  In the summer, I would wake up early and race the sun.  I would try to get out on top of one of the hills to watch the sunrise.  It felt good to run all out for a bit and then sit and watch the sun peak over the mountains.  I usually cruised back home nice and easy.  Take time to notice beautiful things, it'll make you a happier person.                

Friday, March 22, 2013

My Workout Friday March 22nd, 2013

"Take action.  Words are meaningless."
-Mark Twight

A.  3 Rounds Not For Time
Wall Ball X 10
Double Unders X 30
Muscle Ups X 3

B.  13.3
150 Wall Ball
90 Double Unders
30 Muscle Ups

Article->Tips To Improve Your SkillZZZ This is a great book, check it out, hopefully you'll find a few good pieces that resonate with you.  I know I did!

Thursday, March 21, 2013

My Workout Thursday March 21st, 2013

"The price of anything is the amount of life you exchange for it."
- Henry David Thoreau

A.  Three Set Not For Time
Wall Ball Shots X 20 Rep
Double Unders X 30 Reps
Muscle Ups x 3 Reps

B.  Power Cleans 7 Sets X 1 Rep; Go heavy

C.  Three Sets
Right Arm KB Clean and Press X 40 Seconds (53#kb)
Rest 20 Seconds
Burpee Pull Ups X 40 Seconds
Rest 20 Seconds
Left Arm Clean and Press X 40 Reps
Rest 20 Seconds
Box Jumps X 40 Seconds
Rest 20 Seconds
Go Fast!!

Article-> Drink Coffee-Do Stupid Things Faster With More Energy

Wednesday, March 20, 2013

My Workout Wednesday March 20th, 2013

"The most important thing in communication is to hear what isn't being said."
- Peter F. Drucker

Rest and Rejuvenate
On my active rest days, I've been doing 20 mins on the airdyne and then 15 mins of lacrosse ball and foam rolling.  I think I'm going to get out for a hike in the morning too.  Hiking out here in the San Tans is a nice and quiet.  There's a lot of flowers blooming this time of the year.  Can't wait to get out there!

Article-> Thoughts On CrossFit

Burpees suck!   


Tuesday, March 19, 2013

My Workout Tuesday March 19th, 2013

"Never give up, because even when there's an excuse that's good enough, there are so many others that aren't."
-Robert Brault

A.  Snatch Warm Up

B.  Five Sets Of Hang Snatch + Snatch; Rest 3 Mins Between Sets
Focus on aggressively pulling yourself underneath the bar

C.  Six Sets For Time
Ground to Overhead X 5 Reps @ 135#
100m Sprint; Rest 2 Mins
Intensity should be 100%

Video-> Secret To Happiness

This is the best spot in the gym to foam roll when it's cold.  The sun hits ya and warms you right up!  I'm very lucky to have access to such a cool gym at CrossFit San Tan.  The community here is awesome!  I've only told 4 people here that I'm a coach.  I've answered a few questions for people when I've been asked and always cheer people on while they're working out.  One lady told me I should consider getting certified, she said I would make a really good coach.  That made me smile and made my day for about 2 weeks.   

Monday, March 18, 2013

My Workout Monday March 18th, 2013

"Opportunities are never lost, someone will take the one you missed."
-Harry Truman

A.  Three Sets Not For Time
Muscle Ups X 5
Toes to Bar X 10
Alternating Pistols X 14

B.  Five Sets Of Back Squat @ 30X1
Rest 45 Seconds
Weighted Pull UP X 3-5 Reps
Rest 3 Mins

C.  Three Rounds For Time
Pull Ups X 10
Wall Ball Shots X 15

Rest 2 Mins

Three Rounds For Time

Pull Ups X 10
Wall Ball Shots X 15

Article-> 42 Things

Thursday, March 7, 2013

My Workout Thursday March 7th, 2013

"Always listen to experts.  They'll tell you what can't be done.  And why.  Then go out and do it."
-Robert Heinlein

A.  Three Sets Not For Time
Rope Climbs X 2 Ascents
KB Snatch X 5 Each Arm
Double Under X 50 Reps

B.  Three Sets Of Single Arm Shoulder Press 4-6 Reps; Rest 2 Mins

C.  Six Sets of Touch And Go Power Cleans 3-5 Reps; rest 3 Mins Between Sets

Article-> Think About Your Opponent

Yesterday my son Dominic had a school run.  It was so much fun to watch him race!         

Tuesday, March 5, 2013

My Workout Tuesday March 5th, 2013

"Think of the thing you have, that if you lost it, nothing else would console you, and then try not to lose it."
-Robert Brault

A.  Three Sets Not For Time
Pull Ups X 10
Alternating Pistols X 8 Each Leg
Double Unders X 50

B.  Single Arm Press 4-6 Each Arm; Rest 3 Mins

C.  Six Sets of Touch and Go Power Cleans X 3-5 Reps; Rest 3 Mins

Article-> I love learning about this stuff!  Circadian Rhythms

Monday, March 4, 2013

My Workout Monday March 4th, 2013

"Life is about discovering things that do matter in the end."
-Robert Brault

A.  Two Sets Not For Time
Rope Climbs X 3 Ascents
Burpee Box Jumps X 9

B.  Back Squat; Take 20 mins and build to a heavy single

C.  For Time
Row 1000k
Wallball X 30
Toes to Bar X 30
Hand Release Push Ups X 30
KB Swings X 30
Burpee X 30

Article-> Champ or Chump