Tuesday, April 30, 2013

My Workout Tuesday April 30th, 2013

"The single biggest problem in communication is the illusion that it has taken place."
-George Bernard Shaw

A.  Three Sets Not For Time
Muscle Ups X 5 Reps
Pistols X 7 Each Leg
HSPU X 10 Reps

B.  Four Sets Of
Weighted Pull Ups X 1-2 Reps
Rest 15 Seconds
Pull Ups X Max Reps (any grip no kipping aka cheater pull ups)
Rest 3 Mins

C.  Five Sets For Time Of
185# Power Clean X 3 Reps
Ring Dips X 9 Reps
Rest 60 Seconds

Article-> Be Authentic

This is me, channeling my inner owl just before I fuck shit up

Monday, April 29, 2013

My Workout Monday April 29th, 2013

"With the past, I have nothing to do; nor with the future.  I live now!"
-Ralph Waldo Emerson (I love this quote)

A.  Snatch Complex Warm Up

B.  Five Sets Of
Snatch X
Rest 5 Seconds Between Reps; 3 Mins Between Sets

C.  Three Sets Of
Front Squats X 6-8 Reps @ 31X1
Rest 90 Seconds
Seted DB External Rotation X 10 Reps @3010
Rest 90 Seconds

D.  Three Sets For Times Of
Row 500m
Push Ups X 30
Rest 2 Mins

Audio Clips-> Good Stuff

My Little Wolverine!
  My daughter Ella, took part in the Hero Run this past Saturday. It was a 2 mile race with 16 obstacles while dressed up as her favorite comic book hero, Wolverine.  I can't believe she ran 2 miles, she's only 4 years old!  I kept asking if she wanted to stop but she was bent on beating her brother and his friend.  She wasn't able to beat Dominic but she beat his friend.  She blamed me because I made her stop towards the end of the race to tie one of her shoes.  She wasn't happy with me.  

Here's another picture of her and her kitten.  Her kitten did not want to be photographed and slapped the camera out of  my hands moments after this photo was taken.


Friday, April 26, 2013

My Workout Friday April 26th, 2013

"There is strength that that comes in silence, a strength that never needs to announce itself or prove its measure.  The mountains have never needed to scream of its grandeur, nor whisper of their might."
-Tyler Gregson

A.  Three Set Not For Time
L-Sit X 30 Seconds (accumulated)
Strict Toes To Bar X 8
Single Arm Plank from Rings X 15 Seconds

B.  Five Sets Of
Weighted Dips X 12 Reps @ 20X1
Rest 60 Seconds
Supine Ring Rows X 10 Reps @ 2111
Rest 60 Seconds

C.  Every Min On The Min For 9 Mins
275lb Deadlift X 3 Reps
Burpees X 5 Reps

Article-> Movement Reserve

St. Kyle Williams is making yet another glorious appearance!     

Thursday, April 25, 2013

My Workout Thursday April 25th, 2013

"The last of the human freedoms; to choose one's attitiude in any given set of circumstances, to choose one's own way."
-Viktor Frankel

A.  Clean Complex Warm up

B.  Five Sets Of
Hang Clean + Clean
Rest 3 Mins Between Sets

C.  Three Sets Of
Front Foot Elevated Split Squat w/DB X 10 Reps Each Leg (platform should be elevated about 6 inches)
Rest 60 Seconds
Seated DB External Rotations X 10 reps @3010
Rest 60 Seconds

D.  Three Sets For max Reps
Wall Ball X Max Reps in 60 Seconds
Rest 60 Seconds
24kg KB Swings X Max Reps in 60 Seconds
Rest 60 Seconds
95lb Push Press X Max Reps in 60 Seconds
Rest 60 Seconds

Article-> Find Your Spirit Animal...I was hoping for something cool like a lion or dragon, something that tears shit up.  Instead, I'm an owl.  I guess they're cool, they can twist their head around and stuff.

Yep, here's the owl getting his weighted dips in for the week.  

Wednesday, April 24, 2013

My Workout Wednesday April 24th, 2013

"In a drop of us
there is more intensity
than a sea of them."
-Tyler Gregson

Active Recovery
Warmin up, then mobin it up then some stretching.  

Video-> Knife Maker...This is a video DJ sent to me.  I've posted it once before but it's such a good video.  There's a ton of nuggets in here.  Hopefully you'll find a few that resonate with you.  I seem to find something new every time I watch it.  

This isn't Tom in the picture but Tom does endorse this shirt.  

Tuesday, April 23, 2013

My Workout Tuesday April 23rd, 2013

"Don't try to win over the haters, you're not a jackass whisperer."
-Scott Stratten

A.  Three Sets Not For Time
Muscle Ups X 5 Reps
Pistols X 5 Each Leg
HSPU X 10 Reps

B.  Five Sets
Weighted Pull Ups X 2-3 Reps
rest 90 Seconds
Weighted Dips X 8-10 Reps
Rest 90 Seconds

C.  Every Min On The Min For 20 Mins
Even Mins 5 Chest To Bar Pull Ups
Odd Mins 24kg KB Clean and Press X 3 Each Arm

Article-> Good Stuff...This article asks a lot of good questions.  Are you doing what it takes to reach your goals?  Do you even have goals?

See that brilliant glorious light over my shoulder?  That's my weightlifting guardian angel, St. Kyle Williams.  Right at the moment this picture was snapped, he was whispering helpful/motivational encouragement, "You fuckin kidding me?" is what I believe he hit me with.  He always knows exactly what I need to hear at the appropriate time.  At Crossfit Santan, we don't have ac.  I dig it!  The tougher the conditions, the tougher you become.              

Monday, April 22, 2013

My Workout Monday April 22nd, 2013

"Adversity is like a strong wind.  It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are."
-Arthur Golden

A.  Three Sets Not For Time
Double Unders X 40
Handstand Wall Runs X 20 Seconds
KB Swings X 20 - Light weight

B.  Three Sets Of
Front Squat X 6-8 Reps @ 31X1
Rest 90 Seconds
Seated DB External Rotation X 10 Reps @ 3010
Rest 90 Seconds

C.  Four Sets
Against a 2 Min Clock
Deadlift X 9
Hang Clean x 6
Jerk X 3 reps
Push Ups X Max Reps
Rest 2 Mins Actively on ERG

Article-> Prepare

Friday, April 19, 2013

My Workout Friday April 19th, 2013

"Against the assault of laughter nothing can stand."
-Mark Twain

A.  Three Sets Not For Time
L-Sits X 30 Seconds
Strict Toes To Bar X 8 Reps
Side Bridge X 45 Seconds Each Side

B.  Three Sets Of
DB Walking Lunge (55lbs each hand) X 20 Steps
Rest 3 Mins Between Sets

C.  Two Sets Of
RDL's X 8 Reps @ 3011
Rest 20 Seconds
Ring Dips X Max Reps
Rest 3 Mins Between Sets

D.  5 Min AMRAP
Double Unders X 20 Reps
Air Squats X 10 Reps

Rest 60 Seconds

Toes To Bar X 5 Reps
Push Ups X 10 Reps

Rest 60 Seconds

HSPU X 5 Reps
Box Jumps (step down) X 10 Reps

Article-> Low Bar vs High Bar

Yeah, right here Tom is adjusting Tom's friendship bracelet just before Tom cleans this barbell.    

Thursday, April 18, 2013

My Workout Thursday April 18th, 2013

"Enthusiasm for one's goals lessens the disagreeableness of working towards it."
-Thomas Eakins

A.  Three Sets Not For Time
KB Clean & Press X 3-5 Reps
Rope Climb X 3 Ascents
Double Unders X 40 Reps

B.  8 Sets Of Clean X 1.1.1

C.  Now time to get a lil breathing in
5 Mins Burpees
4 Min Double Unders
3 Mins Row for Cals
2 Min Push Press @ 75lbs
1 Min Hand Release Push Ups

Article-> Set Up...I Got The Good Stuff

Wednesday, April 17, 2013

My Workout Wednesday April 17th, 2013

"Heroism often consists in keeping your head in an emergency and doing the best you can with what you have instead of panicking and getting shot in the tail.  People who fight this way win more battles then do intentional heroes; a glory hound often throws the lives of his mates away as well as his own."
-Robert Heinlein

Active Recovery
Gonna warm up, row for 20 mins and airdyne for 20 mins whilst listening to country music and not making eye contact with anyone.  If Tom makes eye contact, they always strike up a conversation whilst  Taylor Swift is jamming in my headphones.  Tom likes them, just not while Tom is doing work.


What do  you value?  Take a second, really think about that and come up with a couple priorities you feel are important in your life.  I like asking people this question.  Most of the time they give the generic answers of church, family, work and so on.  So I press a little bit and ask more questions.

That's Tom pressing

Most of the time what people say they value and where they're spending their time and money isn't aligned.  If you say family is a priority yet you don't spend time with them, there's a disconnect.  To fit into different groups or how we want ourselves to be perceived we'll tend to say what we think we should and not necessarily the truth.  It gets real awkward when you call people on it.  People know they can't bullshit you though when you do that.  I think it's good to have a genuine conversation and point it out to them.  Is that bad?

Here's what I spend my personal time on.
1.  Working out.  I'm usually at the gymnasium for about 2 hours a day.
2.  Education.  I read about 1-2 hours a day.
3.  Sleeping.  I sleep a solid 8 hours.
4.  Family.  I spend about 15 mins a day raising my kids.  Hahaha, just playing.  I spend a lot of time hanging out with the kids.  I spend 6 hours with the fam.

Here's what I spend my discretionary money on.
1.  Healthy Food.  I don't care what Rob Wolf says, eating healthy is expensive.
2.  Books, Research and Seminars.  I love learning new things.
3.  Shoes I never wear and socks.  I bought a pair of Jordan's for $450 earlier this year and I've only worn them once.  That was money well spent.  They were a limited release shoe though.  The first week they were released, 4 people were murdered for these shoes, I'm not joking.  I'm not sure if I'm safe on the mean streets of Gilbert, AZ.

This is the part where you get to be honest with yourself.  Are you spending your time and money on the things you said were your priorities?  If not, are you going to make any changes?  The greater self awareness you possess, the healthier you'll be.         

Tuesday, April 16, 2013

My Workout Tuesday April 16th, 2013

"Excellence is not a skill, it's an attitude."
-Ralph Mortson

A.  Three Sets Not For Time
L-Sit X 30 Seconds
Strict Toes To Bar X 10 Reps
Single Arm Ring Planks X 30 Seconds

B.  Four Sets Of
RDL X 6-8 Reps @3011
Rest 20 Seconds
HSPU X Max Reps
Rest 3 Mins

C.  Five Sets Of
185# Power Clean X 3 Reps
100m Shuttle Run
Rest 3 Mins

Article->Debunking The Paleo Diet...This was hard to get through.  The presenter was a little boring.
Slam ball, I dig them

Monday, April 15, 2013

My Workout Monday April 15th, 2013

"Believe in your yourself!  Have faith in your abilities!  Without a humble yet reasonable confidence in your own powers you cannot be happy or successful."
-Norman Vincent Peale

A.  Three Sets Not For Time
Double Unders X 40 reps
Skin the Cats X 3 Reps
TGU X 2 Reps Each Arm

B.  Three Sets
Back Squat X 8 Reps @30X1
Rest 3 Mins

C.  10 Min AMRAP
OHS X 10 Reps @ 95#
Pull Ups X 10
Box Jumps X 10
*Goal- Operate just below redline for the 10 mins
Rest 5 Mins afterwards but stay warm

D.  For Time
1000m Row
800m Run
*Goal- Get after it!

Article-> How Much Strength Is Enough?

The Sleep Cycle Iphone App is a really good tool.  This app will give you insight into what factors may be influencing your sleep, knowing that will provide more self awareness.  Check it out and see what you learn about yourself.  The greater self awareness you possess, the healthier you'll be.          



Thursday, April 11, 2013

My Workout Friday April 12th, 2013

"The best thing you can do is the right thing; the next best thing is the wrong thing; the worst thing you can do is nothing."
- Theodore Roosevelt

A.  Three Sets Not For Time
Pull Ups X 10 Reps
Hollow Rocks X 20 Seconds
Pistols X 5 Reps Each Leg

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

C.  Three Rounds For Time
400m Run
Rope Climb X 3 Ascents
Ring Dips X 12 Reps

Video-> 3 Things I Learned While My Plane Crashed

Today is my son's birthday!  I can't believe Dominic 8 years old already.  This is an old picture but it's one of my favorites.  
  His stats:
Height - 4'4 
Weight - 59lbs
Mile Time - Unsure But Says It's Pretty Fast, Due To The Fact He Beats 3rd Graders
Pull Ups - 1 Strict On The Monkey Bars
He's growing up way too fast, makes me sad.


My Workout Thursday April 11th, 2013

"Whenever you find yourself on the side of the majority, it's time to pause and reflect."
-Mark Twain

A.  Three Sets Not For Time
Double Unders X 40
Toes To Bar X 10 Reps

B.  Five Sets Of Hang Clean X 3 Reps

C.  6 Min AMRAP
Burpees X 6
32kg KB Swing X 6
Ball Slam X 6 (30lbs)

Audio-> Mistakes...Thanks for this clip Morgan!

Recently, I had a rowing tester.  I rowed for 60 mins straight.  The goal, don't stop even though it gets to be really boring and physically uncomfortable.  A really good strength coach I know, has everyone of his competitive athletes do this tester.  He wants to see who makes it through and who comes up with an excuse to stop.  This test will give you insight to where you're at mentally.  Are you going to grind and get through it?  Or will you make excuses to stop?  Most people can get through a tough 20 min CrossFit style workout, it's short and the pain is over quickly.  60 mins is different.  It gives you much longer to bargain with yourself, it becomes a mental test more than physical one.  The bargaining part of workouts always cracks me up.  Have you ever asked yourself in the middle of workouts, "Why am I even doing this?"  Hahaha, I can't count how many times I've asked myself that.  A year ago I was really unhappy, I would've had a whole list of excuses for ya.  I'm feeling healthy both mentally and physically.  The test was a good one for me.  I averaged 2:20 per 500m for 60 mins.  Try it sometime, fight the urge to get up when it gets uncomfy, which was at 16:21 for me.   The last 12 mins was the longest.  I was surprised at the sense of accomplishment I felt afterwards.  I felt like I aced the test!      

Wednesday, April 10, 2013

My Workout Wednesday April 10th, 2013

"If work was so pleasant, the rich would keep it for themselves."
-Mark Twain

Active Recovery
Gonna warm it up, foam roll it up, lacrosse ball it up and then onto a little flow work (aka mob work).  By that I (aka The East Valley Einstein) mean I'm going to chat it up (aka conversatin) wit peeps at the gymnasium (aka CrossFit Dojo).  Most of the time, I keep to myself but on active recovery days, you'll find me chatting (aka talking awesome) Tyler's (aka The Intellectual Superbeing) or Drew's (aka Smartucus) fucking ear off.  With those guys (aka dem dudes) I find myself taking part in some deep conversations about ninja movies, the show Ridiculousness and Lululemon (aka Rururemon aka Mimimandarin).  Can you say Intellectual Tapout?  Today we'll probably end up talking bout our favorite cereal or something, I can't wait!      

Article-> Networking 101

Here's a lil foto of The East Valley Einstein in the fourground getting his stoic couch stretch on, whilst Smartucus is getting ready to destrominate the daily workout in the bahkground.

This is Tyler aka The Intellectual Superbeing overhead squattin Smartucus.  

This is going to be the company whip!  Gangsta!

Tuesday, April 9, 2013

My Workout Tuesday April 9th, 2013

"If what you're doing is not your passion, you have nothing to lose."

A.  Three Sets Not For Time
L-Sit 30 Seconds (accumulated)
Strict Toes To Bar X 8-10 Reps
Single Arm Plank With Rings- Never tried this before, should be interesting

B.  Four Sets
24kg Single Arm Press X Max Reps
Rest 2 Mins
Lean Away Chin Ups X 5
*Start presses with non-dominant arm

C.  20 Min Workout
Even Minutes- Ball Slam X 10 Reps
Odd Minutes- Box Jump/ Step Down X 10 Reps

Video-> Understand Pain

Monday, April 8, 2013

My Workout Monday April 8th, 2013

"Time is the most valuable thing a man can spend."
-Laertius Diogenes

A.  Three Sets Not For Time
Double Unders X 40
Handstand Wall Runs X 20 Seconds
Supine Ring RowsX 10 @ 2111

B.  Three Sets Of
Back Squat X 6-8 reps @30X1
Rest 60 Seconds
Muscle Ups X 3-5 Reps
Rest 2 Mins

C.  For Time
Row 30 Cals
Burpees X 30 Reps
Wall Ball Shots X 30 Reps
KB Swings (70lb) X 30 Reps
HSPU X 30 Reps
Pull Ups X 30 Reps

Article-> Advice...I really enjoy just about everything Dan John writes.  In this article he put together a list of life lessons he feels are important.  I related to many of them, hopefully you'll connect with a few as well.

Here's a question I've been answering for myself and asking everyone I chat with.  What do you value in your life?  More on this later this week.


Saturday, April 6, 2013

My Workout Saturday April 6th, 2013

"You can never make the same mistake twice.  The second time is isn't a mistake, it's a choice."
-Lauren Conrad

Track Day!! My Fav!

A.  Two Sets For Time
400m Run @ 75%
Rest 3 Mins Between Sets But Stay Warm & Loose

B.  Two Sets For Time
800m Run A 85%-90%
Rest 4-5 Mins Stay Warm & Loose

C.  Two Sets For Time
400m Run @ 85%-90%
Rest 4-5 Mins Stay Warm & Loose

Article-> Less

Do you guys ever video your lifts?  If not, you should try it next time you're at the gymnasium.  You'll learn a lot about the way you're moving.  Watching you lifts on video is one of the best tools at your disposal, rarely do I see coaches utilizing it.  

Friday, April 5, 2013

My Workout Friday April 5th, 2013

"Act as if what you do makes a difference.  It does."
- William James

A.  Take 15 mins and build to a heavyish thruster., don't exceed 165lbs, just want 100lbs feel light.

B.  Open Workout 13.5 (lots of thrusters and pull ups, I didn't read the rules, one of the noobs told me there's more to it than just 4 mins.  I'll figure it out when I get to the gymnasium)  
Thruster X 15 Reps @100lbs
Pull Ups X 15

Article-> Attitude


Thursday, April 4, 2013

My Workout Thursday April 4th, 2013

"Take big bites.  Anything worth doing is worth overdoing."
- Robert Heinlein

A.  Three Sets Not For Time
Double Unders X 40
TGU X 2 Each Arm

B.  Four Sets Of Power Clean X

C.  Three Sets Of
Clean Pulls X 3
Rest 90 Seconds
Ring Dips X 10 Reps
Rest 90 Seconds

D.  Two Sets For Efficiency; Don't kill yourself, roll through; this is to help you get your mind right for maƱana
Thrusters X 15
Pull Ups X 15

Video-> Ben Lunak CrossFitting

Podcast ->Ben Lunak Interview

I recently had lunch with my friend Ben Lunak.  Whenever we talk I feel as if there's no bullshit.  We're able to get into serious subjects and share personal feelings and thoughts.  I always feel comfortable and come away replaying the conversation over in my mind for days on end.  He's been close to losing his life and has had friends who did when he felt it could've just as easily been him.  I don't think he really feels he has time to spend on mindless chatter, I like that.  After each conversation I understand him better and he understands me.  It's not that often that I think people understand me, he's one that does.  He knows what his purpose is.  It's to share his story with people and motivate them to pursue what's important in your life. He's going to do big things.

What's your purpose in life?  Do you feel as if you make a difference?  If you knew you would die tomorrow, what would you spend your time doing today?  Don't wait, make things happen today.

We're supermodels!

Wednesday, April 3, 2013

My Workout Wednesday April 3rd, 2013

"Discipline is remebering what you want."
-David Cambell

I'm out of my deathbed!  I've been sick for the last couple days with the deadly swine flu + rhabdo bug.  That's why I haven't been posting.  I'm good now and ready to workout!

5 Rounds, goal is to get some blood flowing
1 Min Jump Rope
1 Min Row
1 Min Light KB Swings
1 Min Run
1 Min Airdyne

Last week I had the opportunity to grab lunch with one of my favorite peeps, Emily Stuart.  She's been a really good friend and has supported me during this transition period.  I'm truly thankful to have her as one of my pals.  She's not only a Dr. extraordinaire but part time carpentry model.  Here's her latest work.

That's my gal!  You'll find her in this month's issue of American Woodworker modeling crown molding and Carter bandsaws.  Some of her best work to date!

    Article-> Application