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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

UNDERGROUND LEGENDS STRENGTH PROGRAM

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Conditioning Program Is Just For You. There Is No Age Limit

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Every Tuesday & Thursday For The Month Of November &

December. It Involves Personal 1 On 1 Training To Fit Your

Specific Goal In What You Want To Achieve. Everything Is Possible, And Everything Begins Today!! For More Information Call

936-232-7753!

TRAINING

Push Jerk

1*1*1*1*1

WOD

A1. 2 Minute Clock

10x OverHead Squat

20x Pull Ups

30x GHD Sit Ups

*Goal Is To Get As Far As You Can Within The 2 Minutes.

A2. Double Under Flight Simulator

*All Double Under Sets Must Be Unbroken

5*10*15*20*25*20*15*10*5

-I Am Legend