Thursday, December 30, 2010

Lactic Acid... Is It Really That Bad?

Many Coaches And Athletes Routinely Perceive Lactic Acid,
Or More Specifically Lactate, As A Dead End Waste Product That
Is Completely Unfavourable To All Athletic Performance. This
Assumption However, May Longer Be Considered Accurate -
So Much That Has Been Labelled The Mythology Of Lactic Acid.
While Sports Scientists Are Largely In Agreement That Lactate
Behaves More Like An Athletes Friend Than Foe, Recent Research
Has Now Begun To Question One Of The Basic Tenate Of
Muscular Fatigue Increased Acidity Or Lactic Acidosis. A Basic
Understanding Of Energy Metabolism During Exersise Is
Helpful To Appreciate Some Of The Current Issues Surrounding
Lactic Acid. For More Information On Lactic Acid Go To
TRAINING
5x5x5
Hang Power Snatch
WOD
3 Rounds
10x Push Press #135 / #95
15x Ball Slams #25 / #16
50m Weighted Lunges #35 / #20
-I Am Legend

Tuesday, December 28, 2010

ANAEROBIC ENERGY SYSTEMS...


On Intense Training Days, When You Are Performing Speed
And/Or Power Work, You Are Mostly Working In The
Anaerobic Energy System. In This Energy System, You Have
5-7 Seconds Of Available Energy (ATP) For Your Body To Use.
After A Set Is Performed In These 7 Seconds, It Takes Your
Body Approximately 3 Minutes To Completely Replenish Your
ATP Stores. Since Each Repetition Requires Such High Intensity,
You Want To Make Sure That Your Energy Stores Are Totally
Restored With No Fatigue Present. This Benefits Speed/Power
Athletes Because Longer Rest Periods Are Needed Between
Intervals On Intense Days Of Training (Speed Work, Weight
Training, Etc). This Is Due To The Stress Each Repetition Places
On The Central Nervous System (CNS). The Importance Of
Improved Capillary Density From Aerobic Conditioning Is
That You Can Maintain That Heat To Your Muscles For A
Longer Period Of Time Which Is Necessary During Rest Intervals.
TRAINING
Bench Press
3x3x3x3x3
WOD
21*15*9
Power Clean #135 / #95
OHS #135 / #95
-I Am Legend

Monday, December 27, 2010

RESOLUTIONS: HOW LONG WILL THEY LAST?

Another Year Is About To Tick Over, With A New
One Waiting Just Over The Horizon. Many People Will
Be Thinking About How To Make Next Year Better Than This
Year And Will Probably Even Make A New Year's Resolution
Or Two. They Will Be Trying To Change Old Habits, Create New
Ones, Work Harder, Find The "One", Spend More Time With
Family, Earn More Money, Quit Smoking, Lose Weight, And
So Many More Aims That Will Probably Be Forgotten About Before
The First Month Is Over. The New Year Is A Great Time To
Review Your Past And Plan For Your Future, But For Any
Real Change To Occur There Has To Be A Long Term
Commitment. If You Are Truly Committed To Achieving Your
New Year's Resolution You Will Forget About Calling It A New
Year's Resolution! It Needs To Be A Constant Living Resolution
That You Are Committed To Achieving. This Living
Resolution Does Not Fade After January Finishes, Because It
Is Alive And It Takes Much More Than A Yearly Review To Survive.
TRAINING
10 Minutes Of Double Under Work
WOD
10*9*8*7*6*5*4*3*2*1
KB Swing #53 / #35
Burpee
Thruster #95 / #65
-I Am Legend

Tuesday, December 21, 2010

WHAT DOES CROSSFIT CREATE

CrossFit Is Fast Becoming A Household Name. CrossFit.Com
Defines The Modality As Strength & Conditioning Program
Whose Specialty Is Not Specializing In Any One Form Of Fitness.
CrossFit Creates An Athlete Who Is Proficient Across The Spectrum
Of Physical Expression With The Idea Being That Real Life
Situations Demand This Form Of Generalized Conditioning.
As Such, CrossFit Is The Training Style Of Choice For Many
Police Departments, Military Personnel, And Martial Artists Not
To Mention Just About Anyone Who Simply Wants To Be In
The Best Shape Of Their Lives.
TRAINING
PRESS
2x2x2x2x2
WOD
*10 Minute Running Clock
3x Squat Cleans On The Minute
Perform Box Jumps For Remainder Of
Seconds Left In That Minute.
-I Am Legend

Monday, December 20, 2010

REASONS FOR PROPER SLEEP... IS IT IMPORTANT?

It Is Very Important To Know That Sleep Is Highly Important
For Good Health. Sleep Is Not The Four To Five Hours Rest
You Take Every Night; In Fact, It Is Much Longer And
Leaves A Relaxed And Fresh Feeling With The Individual.
Most Everyone Needs A Minimum Of Eight Hours A Night, And
Some Even Nine Or Ten. Research Has Proven That Sleep Is
Important To Rebuild Our Bodies After The Strenuous Day's Work.
The Day's Work Tears You Up Physically And Mentally And You
Need Down Time To Rebuild Those Lost Cells And Energy
To Work As Efficiently The Next Day. A Good Nights Sleep Is
Your Cure To Inefficiency At Work. It Has Also Been Proved
That Failure To Recover From Stress Has Always Depreciated
The Efficiency Required At Work. Deadlines Are Neck To Neck
And You Are Running About Just To Complete Your Work.
By The Time We Get Home, We're Totally Exhausted And
Need Immediate Sleep. This Sleep Is However, Not At All
Restful. People End Up In Slumber Which Is Composed Of
Thoughts Of The Following Day And Other Stressful Details.
It's Now Easy To Understand Why So Many People Are Sleep
Deprived. So, Relax, Wind Down, Lay Down & Have A Good Night!
TRAINING
Power Snatch
5x3x3x2
WOD
*Partner WOD
50x Burpee W/ Med Ball
100x Hang Power Clean #115/ #75
150x DeadLift #115/ #75
200x Double Unders
200m Log Carry
-I Am Legend

Thursday, December 16, 2010

FACING DIFFICULT DECISIONS? WE ALL DO...

I Think That One Of The Most Difficult To Have Is Patience
With Ourselves. We Want To Believe That We Are In Control,
That We Have All The Answers And That We Are Strong, But
When We Are Overrun With Stress We Can Sometimes Feel
Weak, Which Can Be A Very Difficult Emotion For Many People.
If You're Going To Get Through This Tough, You Need To Be Patient
And Allow Yourself To Go Through The Very Important Process Of
Understanding Both The Impact Of The Decision, And The Potential
Outcome. You Need Time To Understand It To It's Fullest, And To
Come To A Point Where You Can Feel Confident That The Choice
You Are Making Is The Right One! Be Confident, Patient & Be You!
TRAINING
Back Squat *Low Bar
3x3x3x3x3
WOD
8 Rounds:
5x Renegade Rows #55 / #35
10x KB Swings #53 / #35
15x Air Squats
-I Am Legend

Wednesday, December 15, 2010

MUSIC THERAPY... HOW IS IT IMPORTANT?



Research Has Shown That Music Has A Profound Effect On
Your Body And Psyche. In Fact, There's A Growing Field Of
Health Care Known As "Music Therapy", Which Uses Music
To Heal. Those Who Practice Music Therapy Are Finding
A Benefit In Using Music To Help Cancer Patients, Children
With ADD, And Others, And Even Hospitals Are Beginning
To Use Music And Music Therapy To Help With Pain
Management, To Promote Movement, To Calm Clients, To
Ease Muscle Tension, And For Many Other Benefits. This
Is Not Surprising, As Music Affects The Body And Mind In
Many Powerful Ways. Music Can Help With Breathing And
Heart Rate, State Of Mind, And Many Other Things.
So Pick Out A C.D, Put It In, And See What Happens!!!
TRAINING
Push Press
5x5x5x5x5
WOD
10*9*8*7*6*5*4*3*2*1
Full Snatch #95 / #65
Strict Pull Ups
-I Am Legend

Tuesday, December 14, 2010

MANAGING EMOTIONS TO PERFORM AT YOUR BEST

At The Top Level It Is Not Your Physical Or Technical Expertise
Which Seperates You From The Competition. To Be
Outstanding You Have To Hold Your Nerve, Perform Under The
Most Intense Pressure, And Consistently Turn It On Even
When You Don't Feel At Your Best. Mental Toughness Is What
Makes Michael Jordan And Pete Sampras So Special. These
Athletes Know Their Real Battle Is Not So Much On The Court,
But Inside Their Heads. You Absolutely Must Manage Your Mental
Side If You Want To Be The Best. Given That Mental Strength
Is So Vital, I Find It Truly Amazing That It Is So Neglected In
Training Routines. If You Are One Of Those Athletes Who Spends
All Your Training Time On Technique And Fitness While Paying
No Attention To Your Mental Side, You Are Doing Yourself
A Serious Disservice. I Know From Countless Studies That
Mental Skills Are Acquirable And You Can, With Practice,
Learn To Perform Mentally. You Can Improve Your
Confidence, Concentration, Motivation And Anxiety Levels If
You Chose To. Now How Do You Train?
TRAINING
Split Jerk
2x2x2x2
WOD
10x Deadlift #315 / #205
20x Ring Dips
30x Burpees
40x Wall Ball #20 / #14
50x Double Unders
800m Run
-I Am Legend

Monday, December 13, 2010

ONE DAY OFF IS JUST ENOUGH FOR ME

After The 2010 CrossFit Games, Mikko Salo Took A
Day Off - But Only One. The 2009 Champion Finished
Fifth On Sunday At The Home Depot Center, And By Tuesday
He Was Back In The Gym For Two Workouts. The Finn
Just Isn't Satisfied With His Performance And He Has
Dedicated Himself To Getting Back To The Top Of The Podium
In 2011. That Climb Has Already Started. When You Compete
In Any Competition The Main Thing You Should Learn
Is Where Your Weaknessess Are. How Should You Attack
It? Focus On Technique, Form, And Almost Re-Shaping
Your Training To Build Up Your Weaknessess To
Become Your Strengths.
TRAINING
Power Clean
5x3x3x2x2
WOD
AMRAP 20 Minutes
5x Squat Clean & Jerk
20x Box Jumps
-I Am Legend

Wednesday, December 8, 2010

FEAR OF THE UNKNOWN IS NOT AS BAD AS YOU THINK!!


In Most People There Is A Deeply Seated Fear That Prevents
Us From Taking Control Of Our Lives And Shaping Them
To Suit Us. It Is A Fear That Keeps Us Average, Keeps Us
Doing All The Same Things Everybody Else Is Doing, Simply
Because It Is The Familiar Thing To Do.
The Fear Of The Unknown!
You Probably Know The Exact Feeling I'm Talking About.
That Flutter In Your Stomach, That Vague Discomfort When
You Get Close To The Edge Of Familiarity, That Warning In
Your Head That Can Be So Easily Misinterpreted As A Valid
Red Flag. You Know What I Mean. There Are Parts Of Our
Minds And Natures That Have A Single Purpose: To Keep Us Safe.
These Parts Are Trained Throughout Our Lives To Discern
Between What Is Okay, And What Is Dangerous.
Unfortunately, Most People's Safety Centers Have Gone A Little
Too Far In Their Learning. We Have To Make The Unfamiliar
Feel Familiar. So, Go Into The Unknown And You'll Be Amazed!
TRAINING
Push Jerk
2x2x2x2
WOD
50*40*30*20*10
Double Unders
ABMAT Sit Ups
-I Am Legend

Monday, December 6, 2010

VISUALIZATION: THE MENTAL ROAD TO ACCOMPLISHMENT

Dr. Denis Waitley, Author Of Quantum Fitness, States
That Visualization Is The Ability Of The Mind To Carry Out
The Vivid Images Of Performance As If They Have Been
Achieved Before And Are Merely Being Repeated. Dr. Kay
Porter Used The Term "Visual Athletics" And Believes That
Imaging A Successful Performance Builds Pre-Race
Confidence And Helps Identify And Overcome Possible Race
Day Obstacles. Former University Of Illinois Basketball Coach,
Lou Henson, Utilized Visualization Sessions To Teach
Offensive Plays To His Squad, And Adam's State's Successful
Cross-Country Coach, Dr. Joe Vigil, Exhibited Video Tapes Of
Cross-Country Courses To Better Visualize An Upcoming Race.
To Be Effective, Your Athletes Must Be Convinced That
This Technique Is Important. They Must Be Informed That
Great Athletes Such As Dwight Stones And Jack Nicklaus
"Go To The Movies" Before Every High Jump And Every
Golf Shot. Dr. Robin S. Vealey Claims That Whenever You
Imagine Performing A Particular Sport Skill, Your Muscles
Will Fire In The Same Sequence As An Actual Performance.
Visualization Is The Key To Performance. See It Before It Happens.
TRAINING
Double Under Skill Work
5 Minutes
WOD
21*15*9
Power Snatch #115 / #75
Burpee Box Jump
-I Am Legend

Saturday, December 4, 2010

DOES INSPIRATION EXIST?

Inspiration Exist When You Are Willing To Take The
Necessary Steps To Get Where You Want If You Want. You
Are Not Motivated To Get To Your Goal, You Are Inspired. The
Inspiration Is Inside And Drives You Until You Arrive At Your
Ultimate Goal. Whether It Be Working Hard To Get A Promotion
At Work Or Talking To A Friend. Inspiration Is At The Center Of
Every Step You Take Towards A Goal You Want. Pablo Picasso
Once Said "Inspiration Exists, But It Has To Find You Working."
Inspiration Wants To Find You, But Will It Come Because Of
What You Are Doing?
TRAINING
OHS
3x3x3x3x3
WOD
15 Min AMRAP
15x Burpee
30x Wall Ball
400 M Run
-I Am Legend

Thursday, December 2, 2010

GOING FROM GOOD TO GREAT


Be The Change You Want To Occur In The World Around
You. We Can't Make Other People Be More Considerate,
Helpful, Honest, Etc..., But If Everyone Were To Work On
Themselves And Develop These Attributes, Our World Would
Be A Better Place. Don't Be Judgmental, Respect, Be A Good
Listener, Be Interested - Not Interesting, Respond From Your
Heart, Be Truthful, Be Helpful, Maintain Your Integrity And
Your Dignity, Go The Extra Mile, Say What You Mean And
Mean What You Say. Work On These Attributes And Positive
Change Will Occur Around You!!
TRAINING
Snatch Press
3x3x3x3x3
WOD
15*12*9*6*9*12*15
Thruster #95 / #65
Transition Push Ups
100M Sprint
-I Am Legend

Tuesday, November 30, 2010

HOW IMPORTANT IS MENTAL DISCIPLINE?


We Have All Heard The Adage "Practice Makes Perfect".
This Applies To Mental Skills Training Too. But The Unique
Thing About Training The Mind Is That, Over A Period
Of Time The Mind Gets Conditioned To Think Along Particular
Lines, And Mental Preparation Comes To You Almost By Rote,
Automatically Without Having To Conciously Put Yourself In
A Mental Practice Mode. However, For You Mind To Reach A
Conditioned State, A Significant Amount Of Regular Mental
Preparation And Use Of Mind Techniques Is Essential. In Other
Words You Can Reach A Level Where Mental Skills Become A
Part Of Your Life, If You Employ Mental Skills Training
Regularly. If You Resort To Mental Preparation Just Before A
Match, And Not Follow Up Regularly, Its Effect On You Will
Be Temporary In Nature And Also Incomplete.
Consistency Is The Key!!
TRAINING
Power Clean
5x5x3x3x2x1
WOD
5 Rounds:
3x HSPU
6x DeadLift #315/#205
9x Push Ups *New Standard
-I Am Legend

Monday, November 29, 2010

IS YOUR CHARACTER DEEP ENOUGH TO HANDLE SUCCESS?

Anybody Can Achieve Anything. Do You Believe That? I Do.
Those Who Succeed Are Those Who Walk Through The Door
Of Opportunity When It Swings Open. But What Is The Secret
To Getting Through The Door Of Opportunity? Being Outside
The Door When It Swings Open! You See, You Never Know
When The Door Of Opportunity Is Going To Open Wide.
For Some, The Big Break Comes Early In Life And For Others
Later On. But For All Of Those Who Become Successful, There
Is One Key Similarity: They Were Ready. And For Everyone
Who Was Ready, There Were Thousands More Who Weren't.
So, The Principle For Us Is: Be Ready!! Are Your Skills As Sharp
As They Could Be? Are They Enough So When Your Shot Comes
You Can Perform? Is Your Character Deep Enough To Handle
Success? Are You Working Hard To Position Yourself Now?
Your Door Will Open Someday. It Opens For Everyone.
When That Huge Door Of Opportunity Opens Up, Will You
Be Able To Walk Boldly Through It?
TRAINING
Front Squat
5x5x5x5x5
WOD
3 Rounds:
800 Meter Run
15x Push Jerk
-I Am Legend

Wednesday, November 24, 2010

WHAT DOES IT MEAN TO BE THANKFUL?

Being Thankful Opens Us Up To Receiving All Kinds
Of Wonderful Blessings. When In A State Of Gratefullness
We Acknowledge Our True Selves & Radiate This Energy
To Others. What Does It Mean To Be Thankful? I'm Not
Talking About Being Polite After Someone's Opened The
Door For You. I'm Talking About Feeling Thankful For The
True Blessings In Your Life. "True Blessings" Mean The
Things In Your Life That Resonate Importance In Your
Life - The Things That Touch Your Core. You May Be
Wondering Why It's Important To Feel Thankful. Oprah
Talked About This Concept A Few Years Ago And She
Suggested Having A Thankfulness Journal. This Is A Great
Idea Because It Keeps Us Focused On The Positive In
Our Lives. It Helps Us See The Great Things We Have And Do,
And Puts Our Frustrations And Worries Into Perspective.
But Even If You Don't Have A Journal, You Can See The
Benefits Of Being Conscious Of Thankfulness - Again,
It Keeps Us Focused On The Great And Wonderful Things
In Our Lives. -Happy Thanksgiving 2010
TRAINING
Front Squat
5x3x3x2x2
WOD
100x Double Unders
5x Full Snatch #95 / #65
75x Double Unders
10x Full Snatch
50x Double Unders
15x Full Snatch
25x Double Unders
20x Full Snatch
-I Am Legend

Monday, November 22, 2010

MOVING PASSED YOUR FEAR

Often It's Easier To Not Do Something Because We
Fear Failure Or Rejection. We May Fear Failure When
Starting On A New Career-Path. And Rejection From Friends,
Family, And The People Around Us If We Fail. Or We
Might Be Afraid When Asking Someone Out. If You Look At
The Most Successful People You Quickly Notice That They
Have A Different Response To Failure Than The More
Common One. They Don't Take Failure Or Rejection That
Seriously. They Know It's Not The End Of The World If They
Fail. Instead They Look At Each Failure And See The Good
Part About: What They Can Learn From It And Improve Next
Time. They Have An Abundance-Mentality. You Have To
Constantly Work On Your Skills And Sharpen Them. See Failure
Or Rejection Not As Something Incredible Negative That Might
End Your Life If It Strikes. Work Weaknesses, Work Hard!!
TRAINING
Push Press
3x3x3x3x3x3x3
WOD
Squat Clean & Jerk
30x Reps For Time #155 / #105
-I Am Legend

Saturday, November 20, 2010

WHAT YOU EAT IS WHAT COUNTS

Do You Really Know What You Are Eating Each Day? We
Often Snack And Eat More At Regular Meals Than We Realize.
To Get A Better Idea Of What You Are Eating On A Daily
Basis Keep A Food Journal For A Few Days. All You Need Is
A Notebook And A Pen. Write Down Everything You Eat And
Drink On A Given Day. It Is Also A Good Idea To Make Notes
About Any Emotions Related To What You Eat. For Example,
If You Had A Bad Day At The Office, And You Have 2 Slices
Of Cheesecake After You Get Home As A Result, Write It
Down. You'll Be Able To Analyze What Causes You To Choose
Unhealthy Foods And At What Times Of The Day You Are
Most Likely To Grab Unhealthy Foods. Recognizing What
Your Bad Eating Habits Are Is The First Step Toward
Correcting The Behavior.
TRAINING
Snatch Grip DeadLift
3x3x3x3
WOD
AMRAP In 20 Minutes
12x Dunbell DeadLifts
9x Dunbell Cleans
6x Dunbell Push Press
200m Sprint
-I Am Legend

Thursday, November 18, 2010

The "Incompletes" Sometimes Add Up

Sometimes The "Incompletes" In Our Lives Can Add Up And
We Can Start To Feel Overwhelmed. There Are Big Incompletes --
Our Long - Held Dreams, Our Unpursued Passions -- And
Then There Are The Little Incompletes -- The Stuff We See
Everyday That Niggles At Us, The "To-Dos," The List Of Tasks That
We Really Want To Do.... Someday. You Don't Need Many Of These
Incompletes Before Everywhere You Look (Even In The Future)
You See Things You Haven't Done Instead Of Things You Have
Done. This Undermine Your Energy & Happiness.
TRAINING
DeadLift
2x2x2x2x2
WOD
2 Mile Sandbag Run
*Weight Of Sandbag Varies
-I Am Legend

Wednesday, November 17, 2010

PLEASANT BUT AT THE SAME TIME PAINFUL

No Discipline Seems Pleasant At The Time, But Painful.
Later On, However, It Produces A Harvest Of Righteousness
And Peace For Those Who Have Been Trained By It.
Therefore, Strengthen Your Feeble Arms And Weak Knees.
-Hebrews 12:11-13
TRAINING
Bench Press
3x3x3x3
WOD
50*30*20
KB Swings #53 / #35
Push Ups *New Standard
Double Unders
-I Am Legend

Tuesday, November 16, 2010

MAXIMAL STRENGTH TRAINING

Maximal Strength Is The Highest Level Of Force An Athlete
Can Possibly Generate. It's Importance Will Vary Between
Sports But This Relates More To The Length Of The Maximal
Strength Training Phase Than Whether It Should Be
Included Or Not. The Greater An Athlete's Maximal Strength
To Begin With, The More Of It Can Be Converted Into Sport
Specific Strength Endurance Or Explosive Power. Maximal
Strength Training Can Improve Exercise Economy And
Endurance Performance!! How Strong Are You?
TRAINING
5 Minutes Of D/U Work
WOD
50x DeadLift #135 / #95
400m Run
50x Power Clean #135 / #95
400m Run
50x Front Squat #135 / #95
400m Run
-I Am Legend

Monday, November 15, 2010

PROSPERITY & WEALTH


If We Had No Winter, The Spring Would Not Be So Pleasant.
If We Did Not Sometimes Taste Adversity, Prosperity
Would Not Be So Welcome. If You Want To Attract More Money
Into Your Life, You Will First Need To Begin Forming The
Beliefs That Are What Form So Much Of Your Life Experiences,
You Want To Set Yourself Up With A Foundation Of Belief
That You ARE Successful, Abundant, Lucky & Free!

TRAINING
Strict Pull Ups
*3 Sets Of Unbroken Max Reps

WOD
15*12*9
Sumo DeadLift High Pull #135 / #95
Burpee
Over Head Squat #135 / #95

-I Am Legend

Saturday, November 13, 2010

GET OUT OF THE GYM & TRAIN TO PERFORM RATHER THAN FOR LOOKS

Navy Seal Training Is Considered To Be One Of The Most
Rigorous Periods Of Time A Young Man Can Face. Navy
Seals Are Expected To Be Able To Withstand A Tremendous
Amount Of Physical Strain, Be Able To Perform Day In And Day
Out In Combat Conditions, To Feel At Home On Sea Or Land, Not
To Mention Have Top Notch Weapon Training And Discipline.
If You Want To Train Like A Navy Seal, Get Out Of The Gym,
Train Your Body To Perform Rather Than To Look Fit, And
Really Push It. There Is No Other Way!
TRAINING
Over Head Squat
1x1x1x1x1
Front Squat
1x1x1x1x1
Back Squat
1x1x1x1x1
*You Must Increase Weight For Every Rep On All
Squats. (If You End With #135 On OHS, You Start With #140
On Your First Front Squat)
-I Am Legend

Wednesday, November 10, 2010

DEDICATION & HARD WORK!

A Man Can Be As Great As He Wants To Be. If You Believe
In Yourself And Have The Courage, The Determination, The
Dedication, The Competitive Drive And If You Are Willing To
Sacrifice The Little Things In Life And Pay The Price For The
Things That Are Worthwhile, It Can Be Done! We All Have
Dreams. But In Order To Make Dreams Come Into Reality, It
Takes An Awful Lot Of Determination, Dedication,
Self-Discipline And Effort!
TRAINING
Muscle Snatch
3x3x3x3x3
WOD
AMRAP In 12 Minutes
9x Dunbell Thrusters 35/20
1x 20ft Rope Climb
-I Am Legend

Tuesday, November 9, 2010

NO PAIN NO GAIN!!!

Without Pain, There Would Be No Suffering, Without Suffering
We Would Never Learn From Our Mistakes. To Make It Right,
Pain And Suffering Is The Key To All Windows, Without It,
There Is No Way Of Life!!
TRAINING
Kipping Pull Ups
*10 Minutes Of Skill Work
WOD
5 Rounds
3x Squat Cleans
5x Box Jumps
10x Ring Dips
-I Am Legend

Monday, November 8, 2010

THE BEST QUESTION EVER!!

One Great Question Underlies Our Experience, Whether We
Think About It Or Not What Is The Purpose Of Life? From The
Moment Of Birth Every Human Being Wants Happiness And Does
Not Want Suffering. Neither Social Conditioning Nor Education
Nor Ideology Affects This. From The Very Core Of Our Being,
We Simply Desire Contentment. Therefore, It Is Important To
Discover What Will Bring About The Greatest Degree Of Happiness.
The Turning Point In The Process Of Growing Up Is When You
Discover The Core Of Strength Within You That Survives All Hurt.
TRAINING
Front Squat
3x3x3x3
*Find New 3 Rep Max!!
WOD
5 Rounds:
7x Push Press 135/95
14x Push Ups *New Standard
21x Double Unders
-I Am Legend

Saturday, November 6, 2010

CROSSFIT CHICKS ARE MY SH*T!!!

Life Is Full Of Beauty. Notice It. Notice The Bumble Bee,
The Small Child, And The Smiling Faces. Smell The Rain,
And Feel The Wind. Live Your Life To The Fullest Potential,
And Fight For Your Dreams!!
TRAINING
Neutral DeadLift
3x3x3x3x3
WOD
Station Work *Minute Stations
*Battle Rope
*50M Farmer Carries
*Tire Flips
*Rope Climbs
*GHD Sit Ups
*KB Shot Puts
-I Am Legend

Thursday, November 4, 2010

EXTRAORDINARY EXPECTATIONS

In Short, If You Want To Become Successful You Must Set
Extraordinary Expectations For Yourself And What You Are
Capable Of. I'm Not Talking About Baby Goals Here - I'm Talking
About Goals And Expectations That Make You And Others Feel
Uncomfortable. Life Is Too Short To Be Negative And To Spend
Too Much Time Focusing On Why Something Isn't Going To
Work Or Why It Hasn't Worked In The Past. Think About
Our Greatest Successes. Chances Are That In The Moment Of
Your Greatest Success You Were In A State Of High Energy
And Focus - You Were Able To Fixate Narrowly On Your Outcome,
But At The Same Time You Were In A Positve State Of Mind
Such That If You Needed To Change On A Dime You Were
Ready And Willing - The Only Thing That Mattered Was The
Outcome Of Success.
TRAINING
Full Squat Snatch
2x2x2x2x2
WOD
5 Rounds
5x Thrusters
100 M Sprint
*Load More Weight On Every Set Of Thruster For Max Load
-I Am Legend

Wednesday, November 3, 2010

HOW DO I EAT, WHAT DO I EAT, WHEN DO I EAT?


When It Comes Eating Right And Exercising There Is No
"I'll Start Tomorrow". Our Body Is A Machine For Living.
It Is Organized For That, It Is It's Nature. Health Is A Large Word.
It Embraces Not The Body Only, But The Mind & Spirit As Well.
Knowing Proper Nutrition Is Important For Day To Day Life.
Do You Know What To Look For When You Shop?

TRAINING
Bench Press
4x4x4x4

WOD
5 Rounds:
3x Hang Power Snatch
6x Box Jumps
100M Sprint

-I Am Legend

Tuesday, November 2, 2010

OUR DEEPEST FEARS

It Is Our Light, Not Our Darkness, That Most Frightens Us.
Your Playing Small Does Not Serve The World. There Is Nothing
Enlightened About Shrinking So That Other People Won't Feel
Insecure Around You. We Are All Meant To Shine As Children Do.
It's Not Just In Some Of Us; It Is In Everyone. And As We Let Our
Own Lights Shine, We Unconsciously Give Other People Permission
To Do The Same. As We Are Liberated From Our Own Fear,
Our Presence Automatically Liberates Others.
TRAINING
Back Squat
5*5*5
WOD
#75lbs For Both Movements
Tabata Mash Up
Thruster
Sumo DeadLift High Pull
*20 Seconds On 10 Seconds Off For 8 Minutes
-I Am Legend