Saturday, June 29, 2013

My Workout Saturday June 29th, 2013

"When it comes to betting on yourself're a chicken-livered coward if you hesitate."
- B. C. Forbes

A.  Two Sets of 400m Run @ 75%; Rest 2-3 Mins Between

B.  Two Sets For Times Of 800m Run; Rest 6-8 Mins Between

C.  Five Sets Of 100m Rest 2-3 Mins Between

Video-> Rise and Shine...Love this video!  Reminds me of how I felt as a high schooler.  I knew I could distance myself from other athletes over the summer break.  Most of my friends slept in and didn't bother training until 2 weeks before football started.  I was always a smaller kid, I needed every advantage I could get.  I was the same height I am now (5'9) and weighed 128 lbs when I graduated high school.  One of my coaches told me the season is half ways over by the time football practice starts.  That resonated with me.  It's what we do in the months and weeks prior that'll make the difference on the field.  When I heard the alarm clock on the video, it brought back a lot of memories.  Just wanted to share, I don't have a question for you to ponder.  Kick ass today!

Race day!  Fuller throwing up gang signs letting her competition know this is Sun Devil territory!  Congrats on your new PR!  

Friday, June 28, 2013

My Workout Friday June 28th, 2013

"Be a life long or short, its completeness depends on what it was lived for."
- David Starr Jordan

5 Rounds
500m Row
10 Dips
10 Handstand Push Ups
20 KB Swings

Article-> Best

The crew I workout with

Thursday, June 27, 2013

My Workout Thursday June 27th, 2013

"Full effort is victory."

A.  Three Sets Not For Time
Toes to Bar X 10 Reps
Skin The Cat X 3-5 Reps
Double Unders X 50 Reps

B.  6 Sets Of Shoulder Press
Set 1.  X 3 Reps
Set 2.  X 2 Reps
Set 3.  X 1Rep
Set 4.  X 3 Reps
Set 5.  X 2 Reps
Set 6.  X 1 Rep
Rest 2-3 Mins Between Sets

C.  Three Sets Of
Clean Pulls  X
Rest 2 Mins Between Sets

D.  Every Min On The Min For 12 Mins
Even Min- 225# Deadlift X 5 Reps
Odd Mins- Muscle Ups X 4 Reps

Article-> Full Effort...I was looking up the quote at the top of the page and came across this blog post.  Check it out.

Ben took part in his first Olympic lifting competition this past weekend.  He killed it!  Pr'd his clean and jerk, congrats!    

Wednesday, June 26, 2013

My Workout Wednesday June 26th, 2013

"Being a winner is more than getting a first place trophy, it's acting like the effort was an honor and the trophy just decoration."
- Bryan Moseley

60 min combo of easy run, row, airdyne and jump rope.  I like these longer days.  The goal is to get use to your body using O2 as it's primary fuel and not sugars.  It also gives you time to work on your breathing (belly breathing).  The bigger your aerobic base, the better you'll be anaerobically.  Have you ever noticed how the majority of good crossfitters come from a track, football, soccer, lacrosse, wrestling and swimming background?  What do all of these sports have in common?  Yep, big aerobic base.  If you want to reach your potential as a crossfit athlete, do LSD (long slow distance) then you sharpen with the fast all out effort work. Nah me?

Good luck Emily, we're gonna miss you!  She'll be Defending Phoenix in Columbus.  We celebrated with chicken, waffles and a jar of red drank!    

Tuesday, June 25, 2013

My Workout Tuesday June 25th, 2013

"A friend is one who comes in when the whole world has gone out."
- Grace Pulpit

A.  Three Sets Not For Time
Handstand Wall Runs X 30
Goblet Squat X 5@3111
KB Swings X 15 Reps

B.  Back Squat
Set One X 5 Reps
Set Two X 5 Reps
Set Three X 3 Reps
Set Four X 2 Reps
Set Five X 1 Rep
Set Six X 1 Rep
Set Seven X 3 Reps
Rest 3 Mins Between
* If you do this right, by set 6 God will speak to you.  He'll ask if he can work in with ya :)

C.  Five Sets Of
KB Gunslinger Swings X 15 Reps Each Arm
Wall Ball Shots X 15 Reps
Pull Ups X 15 Reps
Rest 60 Seconds between sets

Video-> Measuring What Makes Life Worthwhile....What makes life worthwhile for you?  Do you feel that you're taking steps to live a fulfilling life or just going through the motions?

Congrats to DJ and his wife Meghan!!  I was extremely happy they invited me to be a part of it.  They make a great looking couple. 

Monday, June 17, 2013

Out Camping

I'm going camping and then I'll be in St. Louis for DJ's wedding.  I'll see you guys next Tuesday.

Tyler is in The Cartel

Thursday, June 13, 2013

My Workout Thursday June 13th, 2013

"Everyone thinks of changing the world, but no one thinks of changing himself."
-Leo Tolstoy

A.  Three Sets Not For Time
TGU X 2 Each Arm
Strict Pull Ups X 7 Reps
Double Unders X 40 Reps

B.  Take 15 Mins Build to Heavyish 3RM

C.  Three Sets Of
Clean Pulls X @ 225#
Rest 3 Mins Between Sets

D.  Three Sets Of KB Single Arm Ladder @ 24kg- Start At 6 reps and Work Down To One

Article->  Ollie And Innovate...I like that he talks about community, connection, creativity and contribution.  I think these are all important aspects of a gymnasium.  If you're a coach, do you nurture these characteristics at your gym?  If you're a client, do you see/feel these while you're there?  We're going to have all of these, they'll be apparent.  You wont have to hunt to find them.

What's more Merican than a beer and at Yankees ballgame?  My friend Andrew!!! Congrats on your American citizenship!  Kyle is in the process of getting you all set up with a gun, pit bull doggie and you'll need to grow a beard.  Once again Congrats Andew, I'm happy for ya!!    


Wednesday, June 12, 2013

My Workout Wednesday June 12th, 2013

"You can quit if you want and no one will care.  But you will know for the rest of your life."
-John Collins, Ironman Founder

Active Recovery
I'm going for my early morning walk, eating breakfast then hitting the gym.  I feel pretty beat up today, warm up and stretch is all I'm doing.

Video-> Is Your Current CrossFit Programming Addressing Your Strengths 7 Weaknesses?...I've had the opportunity to meet some pretty good coaches over this last year since taking a break from work.  Max is one of the most intelligent ones I've chatted with.  I've had almost a year to spend my time researching, studying, hitting some more seminars, having conversations with great coaches and experimenting with what I've learned.  I've had about 10 months to upgrade my coaching.  It's been time well spent, I've had a blast!  I can't wait to share what I've learned with clients and the coaches (Drew, Ali, John, James and Ben)  that are going to be a part of The Cartel.  After you watch this video, ask yourself, "Is my gym and my coaches getting me closer to my goals?"

This is me adjusting my friendship bracelet before a lil benchwork at the globo gymnasium 




Tuesday, June 11, 2013

My Workout Tuesday June 11th, 2013

"The road leading to a goal does not separate you from a destination; it is essentially part of it."
- Charles Delint

I'm going to Globo Gym today.  I went last week and realized how much I miss it.  Bicep curls, check. Triceps push downs, yep.  Bench press, wouldn't be a complete workout without a few reps.  Benches should be freed up since Monday is national bench press workout day.  And I'm doing some half rep back squats just to fit in.  Last week I had to wait for dude who bought his sleeveless under armor shirt 2 sizes to small to finish up his curls in the one and only squat rack in the 20,000sq foot facility.  I'll also not rack my weights after I'm done.

Article-> 35 Great Ways To Start Your Day...I like this guy's posts.  He's totally open and honest.  you have to be pretty comfortable with yourself to do that.  Kick ass today in whatever it is you do!  

Mike is in The Cartel.  He does full squats and racks his weights after he's done.


Monday, June 10, 2013

My Workout Monday June 10th, 2013

"The only thing that overcomes hard luck is hard work."
- Harry Golden

I took a week's break but I'm back on the grid!  I can't believe how long it's taking to get a law abiding gymnasium started here in downtown.  I should've just opened up a gym with non permitted walls and electrical and HVAC, incorrect occupancy code, incorrect bathroom requirements and incorrect parking requirements and I would already be rolling.  Soon, The Cartel will be open for business soon.

A.  Three Sets Not For Time
Skin The Cats X 3 Reps
KB Clean and Press X 5 Reps EachArm
Alternating Pistols X 5 Reps Each Leg

B.  Five Sets Of
Deadlift X 5 Reps
Rest 3 Mins

C.  Two Sets For Times Of
30 Wall Ball Shots
30 Burpees
800m Run- it was hot out today
Rest 4 Mins Between

Video-> I Want To Drink Beer With This Guy!  If I was a hairy dude, I would want to be covered like this guy.  I like his approach to training.  He fits in hard days, light days, a lil mob work, fun workouts with friends and time outside in nature.  This guy could be considered the DJ of Canada.

Donned mustard yellow button up = Straight fucking business!