Tuesday, July 30, 2013

My Workout Tuesday July 30th, 2013

"No one can whistle a symphony.  It takes a whole orchestra to play."
-H.E. Luccock

Check this post out on our other site -> CrossFit DTP

A.  Three Rounds not For Time
Muscle Ups X 3 Reps
Kb Swings X 10 Reps
Pistols X 5 Each Leg

B.  Take 20 Min And Find 1 RM Back Squat with Chain

C.  20 Min Row For Meters

Article-> Feeding...So whatcha think?  Does food timing really make a difference?  I'm testing this out and I also have a few peeps who are acting as guinie pigs for all of yous guys benefit ( or is it "guy's benefits", Sharon, lil help).

Wednesday, July 24, 2013

My Workout Wednesday July 24th, 2013

"My life has a superb cast but I can't figure out the plot."
- Ashleigh Brillant

Rest and Recover
I rowed for 20 mins and airdyne for 20.  I feel good!!  It's amazing how a little bit of easy movement helps with soreness.

Article-> Starving Thyroid... One of the playas on this blog is John Berardi.  I've heard his name quite a bit over the last year and a half.  I just signed up to take one of his seminars this winter.  Check out his site, he has some pretty cool stuff.

Yep, I have some of that in my diet.

I wonder if they eat chicken?


Tuesday, July 23, 2013

My Workout Tuesday July 23rd, 2013

"It's the repetition  of affirmations that leads to belief.  And once that belief becomes a deep conviction, things begin to happen."
- Muhammed Ali

A.  Three Sets Not For Time
Rope Climb X 2 Ascents
Handstand Hold X 45 Seconds
Double Unders X 50 Reps

B.  Five Sets Of
Clean Pull X 1.1.1
Rest 90 Seconds
Weighted Pull Up X 3 Reps
Rest 90 Seconds

C.  Five Rounds For Time Of
24KG KB Swings X 20 reps
Push Ups X 20 Reps
Double Unders X 20 Reps

Article-> Timing...I like testing stuff like this out.  Do you have better workouts in the morning, afternoon or evening?  When are you most productive at work?  What's the best time to drink beer?  This article will solve ever important question you have!

Emily, how's the AC at your gymnasium in Columbus?  Swamp coolers rule!  

Monday, July 22, 2013

My Workout Monday July 22nd, 2013

"He who has a why to live can bear almost any how."
- Friedrich Nietzsche

A.  Three Sets Not For time
KB Clean and Press X 5 Reps Each Arm
Pull Ups X 10 Reps
Burpee Box Jump X 10 Reps

B.  Four Sets Of
500m Row
135# Shoulder to Overhead X 7 Reps
Chest To Bar Pull Ups X 14 Reps
Rest 3 Mins

Video-> Bully... I really like watching MMA.  Overtime Georges St. Pierre has become one of my favorite fighters.  When he first popped onto the scene, I didn't really like him.  He didn't have any tattoos and his shorts were too small.  It wasn't until I saw an interview about his upbringing.  He talked about how he dealt with being bullied for years and years as a kid.  He's used those bad experiences as lessons to learn from and become a better person.  In this video he talks about how important your body language and posture is.  What does your body language say about you?

This stone weighs so much more than it looks.  It's made if adamatium, that's some heavy ass sheyit!


Wednesday, July 17, 2013

My Workout Wednesday July 17th, 2013

"Perhaps someday it will be pleasant to even remember this."
- Virgil

Rest & Recover

30 min airdyne this morning and then globo gym later today.  I plan on doing some seated cable rows, curls and triceps work aka SKULL CRUSHER!! Those are money!

Article-> Healthy Eater Fall For Fries...Everyone has their go to sugar snack.  For me it's brownies and ice cream.  If you think back through your life I would bet that your particular snack brings back some type of good memories.  Ice cream was a big part of my summers.  A few times a month my family would go to Dairy Queen after dinner, pick up some Dilly Bars and then go to the park.  Those were some of the funnest times I remember.  Vikki, Vince, Lu and I would play long after the sun went down and the mosquitoes arrived.  It was a blast!  Have you ever thought why it is you crave a particular snack?  Does it drum up fun memories?           

I like this.

Tuesday, July 16, 2013

My Workout Tuesday July 16th, 2013

"Learn from the mistakes of others- you can't live long enough to make them all yourself."
-Martin Vanbee

A.  Three Sets Not For Time
Double Unders X 50 Reps
Handstand Wall Runs X 30 Reps
L-Sit Tuck to Extension X 7 Reps

B.  Four Sets Of
Shoulder Press X 4-6 Reps @20X1
Rest 90 Seconds
Single Leg KB Romanian Deadlift X 6 Reps Each Leg @3011
Rest 90 Seconds

C.  Five Sets For Times Of
95# Push Press X 10 Reps
32KG Farmer's Carry X 100m
Perform 10 Burpees Everytime  You Have To Put The Weight Down
Rest 2 Mins

Article-> Slow Elbows And Bruised Collar Bones

Here's Adam Saieed doing a little rock climbing.  We had dinner last week and he explained how rock climbing puts him in the moment.  When he's hundreds of feet up, he's not worried about projects at work, his to do list at home or any other of life's stresses.  He's entirely focused on solving the climb.  He's in the moment.  I think that's one aspect that draws people to CrossFit.  If you notice the type of people in your classes, they're usually go getters a bunch of alphas.  They tend to have a lot of stress and need an escape.  When you're breathing hard, muscles screaming and your racing to beat the person next to you or a version of your former self, you're in the moment.  That's a big part of the bond that you're creating with the other people in your class and gym.  You understand what it means to be in the moment.  And your other friends who don't crossfit can't understand it.            

I have a ton of respect for people like Adam.  There's no way I would willingly get myself out on the ledge of a rock with only a rope as my safety.  I like feeling the ground beneath my feet, keep sending me pictures though.  It makes my heart race looking at them.     

Monday, July 15, 2013

My Workout Monday July 15th, 2013

"I take a simple view of living.  It is, keep your eyes open and get on with it."
-Sir Lawrence Olivier

A.  Three Sets Not For Time
Muscle Ups X 3-6 Reps
Strict Toes to Bar X 10 Reps
Wall Ball Shots X 20 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 - Heavy
Set Six X 1 Rep - Heavier
Set Seven X 5 Reps 

C.  6 Min AMRAP
45#DB Thruster X 5 Reps
Pull Ups X 10 Reps
Push Ups X 15 Reps
Rest 4 Mins Before Part D.

D.  For Time
1000m Row
24KG KB Swings X 60 Reps
Double Unders X 80 Reps
Boom Done!

Article-> Skyrunner's Manifesto...I'm reading this really good book about Kilian Jornet.  I posted an article about him awhile back.  Here it is if you didn't read it. Becoming.  This manifesto is what he posted on his door.  He read it each day before he left to train.  I'm a big believer in quotes and positive messages to start your day off.  I dig his manifesto.

Taken at Mt. Humphry's, tallest peak in AZ.  I did this hike a few weeks .  There was still snow at the top.  Couldn't believe how cold and windy it was.

Friday, July 12, 2013

My Workout Friday July 12th, 2013

"No one succeeds without effort...Those who succeed owe their success to their perseverance."
-Ramana Maharshi

I wont be able to workout this afternoon.  So I plan on a 30 min airdyne.  

Videos-> ESPN Body Issue... Would you be willing to let your body fat increase if it helped you perform better at your sport of choice?  Most people say yes, until they start gaining the weight.  I know I was surprised at how it effected me.

A couple months back I changed up how many calories I was taking, started some supplements and had more carbs, a lot more.  I was PR'ing just about all my lifts.  I was feeling good both mentally and physically until I had my body fat and weight checked.  I gained 10lbs and my body fat percentage is the highest it's ever been, it was 15%.  Hahaha can't believe how self conscious I was after gaining weight!  I had to give myself the same pep talk I had given to so many clients in the past.  Some of you have probably heard it.  "Numbers are just numbers, they don't define who you are.  If you're feeling good and performing well that's all that matters."  I guess we're all tied to particular numbers wether it's the scale, body fat percentage, mile time or Fran time.  Being on the other side of things helps me realize how challenging it can be when you have certain numbers that you're emotionally attached to.

I believe going through situations like the one above always makes me a better coach.  It gives me a better understanding of what people I work with are going though.  I'm able to relate to them a little better since I've gone through it as well.  So would you be willing to gain more weight if it increased your sports performance?  Would you be willing to gain more body fat?  Or would it lead to a meltdown?

One last comment.  Just because someone is ripped doesn't mean they're healthy.  One of the seminars I recently took, we examined blood work and stress panels of different athletes.  Young athletes who physically appeared to be in outstanding shape with great performance numbers had horrible health markers.  When performance is top priority, the athlete pays a price.  Their health takes a hit.    

Airdyne is rough.  Makes rowing feel like a walk in the park.


Thursday, July 11, 2013

My Workout Thursday July 11th, 2013

"In the middle of difficulty lies opportunity."
- Albert Einstein

A.  Three Sets Not For Time
Muscle Ups X 5 Reps
KB Swings X 20 Reps

B.  In Six Sets Build To Heavy 3-Rep Deadlift

C.  Every 2 Mins For 14 Mins
225# Deadlift X 5 Reps
Ring Dips X 7 Reps

Article-> Excuses?

Waiting for the sun to rise in Monument Valley.  

Wednesday, July 10, 2013

My Workout Wednesday July 10th, 2013

"Freedom means choosing your burden."
- Hephzibah Menuhin

Rest and Recover
I'm going to do a little airdyne this morning + triceps push downs + bicep curls + a lil ab work.  I like these recovery days, especially doing tradition globo gym workouts.  All training is complimentary.  I'm sure my boy Rich Fronning has done more than a few bicep curls, skull crushers and cable rows.  The best program for you is the one you're not doing.  Your body is adjusting to the program you're doing now, gotta switch it up or you'll quit making progress.  Besides, going to globo is fun.  You see all kinds of crazy stuff.  The weakest girl in your gym is probably slightly stronger than 80% of the bros at globo.  

Article-> Don't Do CrossFit ...In this article they talk about Lauren, Greg's ex wife.  Before I met Lauren, I heard all kinds of nasty rumors about her.  I expected her to be a terrible person.  When I had a conversation with her, I couldn't believe how wrong I was.  I'm embarrassed to admit that I listened to the gossip and already formulated negative opinions without even having a conversation with her.  After I met her, I felt like apologizing.  I'm sure she wouldn't have a clue what I was talking about so I didn't.  Moral of the story, don't always believe what you hear.  That's all I got today.  Get out and do some bicep curls, they'll make you feel good!

CrossFit DTP is coming together!  

Tuesday, July 9, 2013

My Workout Tuesday July 9th, 2013

"The successful man is the one who had the opportunity and took it."
- Roger Babson

AM Workout
Sled push for 20 mins

PM Workout
A.  Three Sets Not For Time
Ring Rows X 10 Reps @ 2111
Wall Runs X 30 Reps
Double Unders X 40 Reps

B.  Four Sets Of KB Press X 12-15 Reps Each Arm
Rest 90 Seconds
Strict Toes To Bar X 7-10 Reps
Rest 90 Seconds

C.  Three Sets Of:
1 Halting Clean Deadlift + 3 Clean Pulls
Rest 2 Mins Between Sets

Article-> The Hay Is In The Barn

This was a sign at the little mom and pop ice cream shop in Pinetop.  They fuckin rule!  

Monday, July 8, 2013

My Workout Monday July 8th, 2013

"Advice is what we ask for when we already know the answer but wish we didn't."
-Erica Jong 

A.  Three Sets Not For Time
TGU X 2 Reps Each Arm
Roll Into Pistol X 5 Reps Each Leg
KB Swings X 10 Reps

B.  Seven Sets Of Back Squat
1.  X 5 Reps
2.  X 5 Reps
3.  X 3 Reps
4.  X 2 Reps
5.  X 1 Rep - Heavy
6.  X 1 Rep - Heavy
7.  X 5 Reps
Rest 3 Mins Between

C.  Three Sets Of Time
Against a 4 Min Clock
800m Run or Row
Burpees X Max Reps
Rest 3 Mins

Podcast-> Louie Simmons of Westside Barbell...I really like Louie's methods.  I read one of his books a few years ago.  At that time I didn't have enough knowledge to really grasp his concepts so the book didn't make a lot of sense.  I reread the book recently, I gained so much more 3 years later and the second time through.  He focuses primarily on building strength for his athletes.  He has peeps at his gym who squat 700 and 800lbs, that's strong!  Hopefully you'll be able to grab a few nuggets.  I know I did.

4th of July in small towns are so much fun!  We rented a cabin in Pinetop last week.  The 4th of July parade was a blast.  They let anyone with a quad, tractor or a 4wheel drive truck in the parade as long as you were rocking red, white and blue.  The fire works were great too.  The weather was nice and cool with afternoon showers.  It brought back tons of memories from when I was a little kid growing up in Safford.  If you get a chance, get out of the hot weather and make a trip up north.  It'll be well worth it.  This picture is of me and my daughter Maya at Woodslake.    


Tuesday, July 2, 2013

My Workout Tuesday July 2nd, 2013

"When Socrates was unjustly imprisoned and facing imminent death, his jailers asked why he was not preparing for death.  His response was simply, "I've been preparing for death all my life by the life I've led."
-From the book, How to Be Like Wooden by Pat Williams

Missed this one last week, so I'm doing it today.
 A.  Three Sets Not For Time
Toes to Bar X 10-12 Reps
Skin the Cats X 3 Reps
Double Unders X 50 Reps

B.  Shoulder Press
Set One  X 3 Reps @125#
Set Two X  2 Reps @140#
Set Three X 1 Rep @170#
Set Four X 3 Reps @ 135#
Set Five X 2 Reps @ 145#
Set Six X 1 Rep @ 175#
Rest 2 Mins Between

C.  Three Sets Of
Clean Pulls X @ 225#
Rest 5 Seconds between reps; Rest 2 mins between sets

D.  Every Min On the Min For 12
Even Min- Deadlift X 5 @ 225#
Odd Min - Muscle Ups X 3

Article-> Read This....and most likely you'll know more about training than your coach.  It's unfortunate but most so called coaches are little more than cheerleaders.  You can spot cheerleaders a mile away.  They'll be the ones wearing bacon socks, Rogue shorts, rocking nanos and the latest MiMi Mandarin aka lulu lemon (*See point numba 10)  whilst yelling at you to keep your hands on the bar or yelling "head through the wind" or worse has you doing med ball cleans.  Unacceptable!!  Cheerleaders play the part but don't have much substance.  Coaches understand movement, are constantly learning and know how to read their athletes.  If you want to be good at anything, you need to put your time in.    

I like asking coaches what they're reading and what they're doing to upgrade their coaching.  Most have spent more time reading Harry Potter and vampire books then actually researching.  It's unfortunate.  Would you go to a dentist who works a 9-5 as a teacher but spends 3 hours a week fixing teeth?  Are you trusting a "coach" with your health and well being who has a regular 9-5 but runs your class a few times a week?

Next time you're at the gymnasium, ask your coach what he's reading.  That answer will give you insight into whether he/she sees your health as a priority.

I always find time to read.  While I was camping, I brought my Fitty Shades O Grey and Breaking Don.  Team Jacob is how I roll cuz zombies rule!