Thursday, September 30, 2010

SURVIVAL

The Survival Of The Fittest Is The Ageless Law Of Nature.
The Fittest Are Those Endowed With The Qualifications
For Adaptation, The Ability To Accept The Inevitable
And Conform To The Unavoidable, To Harmonize With
Existing Or Changing Conditions. Be Willing To Adapt
To Uncomfortable Situations. Be Fit.
TRAINING
Hang Power Clean
5*5*3*3*2*1*1 *Find PR
WOD
15 Minute AMRAP
Weighted Overhead Lunges x50m
Push Ups x15
-I Am Legend

Tuesday, September 28, 2010

INTEREST OR COMMITMENT?


There's A Difference Between Interest And Commitment.
When You're Interested In Doing Something, You Do It
Only When It's Convenient. When You're Commited To
Something, You Accept No Excuses; Only Results.
TRAINING
Snatch Press 3x3x2x2x1x1
Push Jerk 3x3x3x2x2x2
WOD
"GRACE"
30x Clean & Jerk #135lbs
-I Am Legend

Monday, September 27, 2010

WHAT IS SUCCESS?

You Are The Embodiment Of The
Information You Choose To Accept And Act Upon. Don't
Wait Until Everything Is Just Right. It Will Never Be Perfect.
There Will Always Be Challenges, Obstacles, And Less
Than Perfect Conditions. With Each Step You Take, You
Will Grow Stronger And Stronger, More And More
Skilled, More And More Self-Confident And More
Successful. Success Is Simple. Do What's Right, The
Right Way, At The Right Time.
TRAINING
Squat Clean 5x3x3x2x2
Snatch Pulls 3x3x3x3
WOD
40 Air Squats
40 Push Ups
20 Burpees
40 ABMAT Sit Ups
40 KB Swings
20 Burpees
100 D.Under *Buy Out
-I Am Legend

Sunday, September 26, 2010

STAYING FOCUSED


Some People Get Caught Up In Wondering What Other
People Think About Them. To Me, Its A Waste Of Time.
Everyone Can Change, But Everyone Must Face There
Past, And Even Thou The Road Might Be Long & Dark
We Must Never Lose Focus.
TRAINING
Back Squat 5x5x5x5x5
Press 3x3x3x2x2x1x1
WOD
10*9*8*7*6*5*4*3*2*1
Body Weight Bench
Pull Ups
Rest 3 Minutes
1*2*3*4*5*6*7*8*9*10
HSPU
AIR SQUATS
-I Am Legend

Wednesday, September 22, 2010

IS IT LUCK

Luck Is A Matter Of Preparation Meeting Opportunity.
I'm A Great Believer Of Luck, And I Find The Harder
I Work, The More I Have. If You Are Lucky Enough
To Find A Way Of Life You Love, You Have To Find
The Courage To Live It. Good Luck!!
TRAINING
OHS 3x3x2x1x1 *Find PR
WOD
"KAREN"
Wall Ball x150
-I Am Legend

Tuesday, September 21, 2010

PAIN

Pain Is Temporary. It May Last A Minute, Or An Hour,
Or A Day, Or A Year, But Eventually It Will Subside And
Something Else Will Take Its Place. If You Quit, However,
It Lasts A Lifetime. We Must Embrace Pain And Burn
It As Fuel For Our Journey.
TRAINING
Snatch Grip DeadLift 5x3x3x2x2
Hang Full Snatch 3x3x2x2x1x1
WOD
Run 400 m
Push Press Rep Til Failure @115lbs
Run 400 m
Push Press Rep Til Failure @115lbs
Run 400 m
Push Press Rep Til Failure @115lbs
Run 400 m
-I Am Legend

Monday, September 20, 2010

FLYING HIGH


No One Should Negotiate Their Dreams. Dreams
Must Be Free To Fly High. The Gaurdian Angels Of
Life Sometimes Fly So High As To Be Beyond Our Site,
But They Are Always Looking Down Upon Us.
You Should Never Agree To Surrender Your Dreams.
TRAINING
OHS 3x3x3x3x3
Snatch Pulls 5x5x5
WOD
5 Rounds
Row 500 meters
Thrusters x15
-I Am Legend

Thursday, September 16, 2010

PUSH UP / PUSH THROUGH

When A Man Is Pushed, Tormented, Defeated,
He Has A Chance To Learn Something.
Come To The Edge, He Said. They Said: We Are Afraid.
Come To The Edge, He Said. They Came.
He Pushed Them And They Flew! Don't Be Pushed
By Your Problems. Be Led By Your Dreams.
TRAINING
PRESS 1x1x1x1x1x1x1 *PR
PUSH JERK 1x1x1x1x1x1x1 *PR
WOD
50-40-30-20-10
KB SWING *Choose Weight
PUSH UP *New Standard
-I Am Legend

Wednesday, September 15, 2010

RUNNING

Frustration Is The First Step Towards Improvement.
I Have No Incentive To Improve If I'm Content With
What I Can Do And If I'm Completely Satisfied
With My Pace. Its Only When I Face Frustration And
Use It To Fuel My Dedication That I Feel Myself
Moving Forward.
TRAINING
Bench Press 3x3x3x3x3
Snatch Grip Deadlift 3x3x3x3x3
WOD
4 Rounds
8x DB Thrusters
12x Box Jumps
16x Ball Slams
30 Double Unders
-I Am Legend

Tuesday, September 14, 2010

DIVERSITY


I Am A Possibilist. I Believe That Humanity Is Master Of
Its Own Fate.... Before We Can Change Direction, We
Have To Question Many Of The Assumptions Underlying
Our Current Philosophy. Assumptions Like Bigger Is Better;
You Can't Stop Progress; No Speed Is To Fast. Then
We Have To Replace Them With Some Different Assumptions:
Small Is Beautiful; Roots And Traditions Are Worth
Preserving; Variety Is The Spice Of Life.
TRAINING
Power Clean 3x3x3x3x3
Squat Clean 3x3x2x1x1
WOD
Run 2.5 Miles For Time
-I Am Legend

Sunday, September 12, 2010

FOCUSED ON THE PRIZE

I Am A Member Of A Team, And I Rely On The Team,
I Defer To It And Sacrifice For It, Because The Team,
Not The Individual, Is The Ultimate Champion.
*Michael Phelps Setting The 100m Record.
TRAINING
Snatch Pull 3x3x3x3
Power Snatch 5x5x5
Full Squat Snatch 3x3x2x1x1 *Find PR
WOD
Swim 50m x15
90 Second Rest In Between Sets
-I Am Legend

Thursday, September 9, 2010

ARE YOU TRAINING HARD ENOUGH


If You Can Talk While You Train, You're
Not Trying Hard Enough. We Rise To The Level
Of Our Expectation, We Fall To The Level
Of Our Physical & Mental Training.
TRAINING
*2 Minute Station Work
*Kippin Pull Ups *Bear Crawl
*Tire Flips *Burpee
*Hammer Tires *OH Lunges
*Air Squat *Hand Stands
-I Am Legend

Wednesday, September 8, 2010

WILLING TO CHANGE


Change Is The Essence Of Life. Be Willing To
Surrender What You Are For What You Could
Become. Be Willing To Change!
TRAINING
DeadLift 1x1x1x1x1x1x1
Full Squat Snatch 3x3x3x3x3
WOD
15 Min AMRAP
12x SDHP
9x Press
6x Turkish Get-Ups
-I Am Legend

Monday, September 6, 2010

BECOMING HUMBLE


The Whole Course Of Human History May Depend
On A Change Of Heart In One Solitary And Even Humble
Individual - For It Is In The Solitary Mind And Soul
Of The Individual That The Battle Between Good
And Evil Is Ultimately Won Or Lost.
"Talent Is God Given - Be Humble"
"Fame Is Man Given - Be Grateful"
TRAINING
*Partner Up Male / Female If Possible
FOR TIME
x75 DeadLift m:275 w:185
x75 Power Clean m:95 w:65
x75 Push Press m:95 w:65
x75 Front Squat m:95 w:65
x48 Turkish Get Ups m:53 w:35
-I Am Legend

LIFE IS ABOUT INCHES


The Six Inches In Front Of Your Face, That's Where
We Live. It's The Choices You Make In That Place
Which Ultimately Defines You, And, Over Time The
Course Of Your Life, Until The End. So Many Of Us
Have Great Plans For "Out There" Or "The Future",
But Never Really Focus On What's Right In Front Of
Us. Right Now. Now...... What Are You Going To Do?
TRAINING
21*15*9
Hang Power Clean 155lbs
KB Swing 70lbs
*Run 400m In Between Repititions
5 Minutes Of Skill Work For Each Movement
Jump Rope / Push Up / Turkish Get Ups
-I Am Legend

Saturday, September 4, 2010

BEAR COMPLEX

Work Bears A Particular Mark Of Man And Of Humanity,
The Mark Of A Person Operating Within A Community
Of Persons. Every Great And Deep Difficulty Bears
In Itself Its Own Solution. It Forces Us To Change
Our Thinking In Order To Find It.
TRAINING
"Bear Complex"
5 Rounds
7 Reps Of Each Movement Per Round
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press
*Must Complete Round Before Letting Go
Of The Bar. Cannot Set The Bar Down At
All Not Even To Re-Grip During Round.
Rest Between Rounds As Needed. You
Should Be At Max Load 4-5 Rounds.
-I Am Legend

Thursday, September 2, 2010

SICFIT


Where Ever You Set It, Your Watch Stops On SICFIT
TRAINING
Snatch Press 3x3x1x1x1
Hang Squat Clean 1x1x1x1x1
WOD
21*15*9*15*21
KB Swings
KB SDHP
*All Rep Schemes Must Be Unbroken*
You Can Only Let Go Between Movements
-I Am Legend

Wednesday, September 1, 2010

PAT BROOKS

Pat Brooks Became A Part Of My Life Over 4 Months
Ago. Since Then She Has Progressed Tremendously
Toward Her Personal Goals. Pat Is A Retired Volleyball
Coach, Now Residing In Spring With Her Husband. I've
Enjoyed Coaching Her And Getting To Know Her Each
Week. Great Job Pat, Keep Training!!
TRAINING:
Deadlift 1x1x1x1x1x1x1
Thruster 1x1x1x1x1 *Find PR
WOD
5 Rounds:
Wall Ball x14
Pull Ups x14
DB Thruster x14
Farmers Carry 50m
-I Am Legend