Sunday, February 27, 2011

WHAT MAKES A WORLD CLASS COACH?

Look At The Face On Michael Jordan! Now Look
At The Face Of Phil Jackson! An Elite World Class Athlete
Relying On His Coach To Tell Him What Move To Make Next.
Even The Best Athlete's In The World With A Mass Amount
Of Talent Trusts That Their Coach Will Lead Them To Victory.
Much Attention Is Paid To The Impact Of Stress On
Elite Athletes, But Until Recently, The Impact Of Stress
On Their Coaches Has Been Largely Ignored. What Is Really
Important About This New Discovery Is That The Way
Coaches Deal With Their Own Stress Directly Impacts The
Performance Of Their Athletes. You Practice, I Coach. You
Play, I Coach. You Lose, I Coach. You Win, I Coach. You
Celebrate, I Coach. Once You Commit To Being Someone's
Coach On The Court, Field, Ring, Or In Life; It Is Very
Important To To Know This: It Is Your Job To Bring Out
The Best In Them, It Is Your Job To Be There, To Motivate
And To Show Strength No Matter What! Phil Jackson Said,
"When A Player Surrenders
His/Her Self-Intrest For The Greater Good, His/Her Fullest
Gifts As An Athlete Are Manifested".
TRAINING
Push Jerk
3x3x2x2x1x1
WOD
400m Run
21-15-9
Dual DB Thrusters #35 / #25
KB Swing #70 / #53
400m Run
-I Am Legend

Saturday, February 26, 2011

HOW DO YOU RELAX? DO YOU RELAX ENOUGH?


A Great Way To Control Your Stress Levels Is
By Getting The Rest You Need. The Only Way We Can
Do That These Days Is By Putting All Our Daily
Distractions Out Of Our Rooms And Our Minds, This
Can Mean Turning Off The Computer, Putting Away The
Cell Phone, And Any Other Electronics That Could Connect
You With Your Daily Problems. Getting A Good Night
Sleep Is A Big Effect On How The Rest Of Our Days May
Go. Being Able To Conquer Your Stress Is Very Important.
If We Let Our Stress Get Out Of Control Many Negative
Things Can Begin To Grow. We Can Easily Forget About
How Important It Can Be To Just Sit Back And Take 5
Sometimes. Always Make Time For Yourself, And Focus
On Getting A Good Nights Sleep Every Chance You Get.
TRAINING
Power Cleans
1x1x1x1x1x1x1
WOD
200m Run
15x Curtis P's #135 / #95
400m Run
21-15-9
Hang Power Snatch #95 / #65
SDHP #95 / #65
200m Run
-I Am Legend

Thursday, February 24, 2011

DEALING WITH A GROUCH?

Getting Rid Of Negativity Is Essential For People
And Organizations Who Want To Be Successful. Negativity
Spreads To Relationships, The Work Place And Holds
A Person Down. Psychiatrist And Grief Expert Elisabeth
Kubler-Ross Said, "Negativity Can Only Feed On Negativity",
Which Means It Can Be "Starved Out" If It Is Replaced By
A More Positive Attitude. Getting Rid Of Negativity Is Not
Easy, But Can Be A Life Changing Experience. It May Only
Be One Small Thing In Your Life That Is Keeping You From
Going To The Places You Wish To Be. Step Back For One
Minute Today, And Really Think About How You Can Get
Rid Of The Negativity In Your Life And Replace It With Greatness!
TRAINING
Hang Squat Snatch
3x3x2x1x1
WOD
5 Rounds:
3x Front Squat #185 / #135
10x Burpee Box Jump
50m Bear Crawl
-I Am Legend

Wednesday, February 23, 2011

BARELY HANGING ON?

Ever Feel Like You're Just Barely Hanging On?
While Others Can Make A Difference, The Voice
That You Listen To More Than Any Other, And Rightly
So, Is Your Own. If You Believe That Everyone Has Their
Own Unique Gifts And Has A Contribution To Make In The
World, Why Not Believe That For Yourself. Every Morning
When You Look At Yourself In The Mirror, Say To Yourself
"This Is The Best Day Of Your Life And Whatever You Need To
Do, You Can Do It".
TRAINING
DeadLift
2x2x2x2x2
WOD
AMRAP In 10 Minutes
7x Thrusters #115 / #75
7x Pull Ups
7x KB Swing #53 / #35
-I Am Legend

Tuesday, February 22, 2011

BUILD YOUR CONFIDENCE UP, UP, UP & AWAY!

Building Confidence Is Actually An Easier Task Than You
Might Think. You Just Have To Focus On How You View
Yourself And Your Life In A Different Way. One Of The
Biggest Barriers To Building Confidence Is Allowing Yourself
The Questionable Luxury Of Thinking "It's Not Fair" Or
"I Didn't Deserve That". Forget All That Stuff About Having
Dealt A Poor Hand. It Saps Your Energy And Drains Your
Confidence And Enthusiasm. It Get's In Your Way. It
Distracts You And Takes You Away From Your Purpose In
Life. Let's Just Accept The Fact That Everyone's Life
Circumstances Are Different & Unique To Them. We Are
Each On Our Own Unique Learning Curve And Some Of Us
May Appear To Have A Far Easier Or More Comfortable Life
Than Others. But One Thing For Sure Is That The Happiest
And Most Successful People Don't Think "It's Not Fair"
Whenever They Come Across A Challenge In Life.
TRAINING
OHS
8x8x8
WOD
21-15-9-15-21
Push Press #95 / #65
Wall Ball #20 / #14
Push Ups
-I Am Legend

Sunday, February 20, 2011

YOU BELIEVE BALANCE IS THE KEY TO LIFE?

How Can We Find Time In These Busy, Fast Paced
And Overwhelming Life And Work Experiences To Find
Balance In Our Life? Before That, We Have To Find Out
What We Mean By Balance. Sometimes Balance Is A
Different Experience For Different People, Or We Have
A Different Expectation Of What It Means To Have Balance
In Life! What Does Balance Mean To You?
According To The Dictionary, Balance Means: Emotional
Stability, Calmness Of Mind. For You, Does It Mean You
Will Have Time To Get Your Work Done And Have Time
For Family And Friends? Does It Mean You Will Have Time
For Yourself? Does It Mean You Will Eat Healthier? Or
Perhaps It Might Mean That You Will Find Time To
Exercise? Figuring Out What Your "Balance" Looks Like
Is Essential. Every Individual Has His Or Her Own
Interpretation Of The Word "Balance". Until You Know
What Your "Balance" Will Look Like, It Is Difficult To Move
Forward. In Order To Figure Out What Your Balance Looks
Like, It's Important To Figure Out What Your Goals Are In
Life. Do You Have Long - Term Goals? Short - Term Goals?
If Not, Now Is The Time To Consider What Your Goals Are!!
TRAINING
3x 50m Sprint 50%
3x 50m Sprint 100%
3x 50m Sprint *For Time W/ 30 Sec Rest
WOD
Cindy
AMRAP In 20 Minutes
5x Pull Ups
10x Push Ups
15x Air Squats
-I Am Legend

Saturday, February 19, 2011

WHEN LIFE'S NOT FAIR... GET OVER IT

Everyone's Life Is A Series Of Ups And Downs, Of
Valleys And Mountain Tops. We Often Think That If
We Do All The Right Things That All Will Go Well For
Us, But The Truth Is That Bad Things Happen To Good
People. The World Doesn't Owe Us A Living And Even
When We Feel That We Deserve A Good Life, We Are
Sometimes Thrown A Curveball. We Need A Certain Amount
Of Hardship To Develop Our Characters And To Make
Us Become More Aware Of The Suffering In The World,
So That When Other People Suffer, We Can Comfort
And Encourage Them. With Every Hardship We Grow In
Our Capacity To Turn Challenges Into Opportunities.
TRAINING
Snatch Balance
3x3x3
WOD
7 Rounds:
3x Power Clean & Jerk
6x Box Jumps
9x Push-Ups
Rest 7 Minutes
Run 2 Miles For Time
-I Am Legend

Thursday, February 17, 2011

THE POWER OF RELATIONSHIPS

Many People Believe If They Work Hard, Produce
Results And Maintain A Good Track Record, They Will
Advance. While These Are Certainly Pre-Requisites To
Advancing. Once You Learn To Effectively Network, Great
Things Will Happen. Beginning Today, Treat Everyone You
Meet As If They Were Going To Be Dead By Midnight. Extend
To Them All The Care, Kindness, And Understand You Can
Muster, And Do It With No Thought Of Any Reward. Your
Life Will Never Be The Same Again!
TRAINING
200 D.Unders
400 Singles
WOD
400m Run
15-12-9
SDHP / Push Press #115 / #75
400m Run
-I Am Legend

Wednesday, February 16, 2011

ARE YOU CLOSE TO OVERTRAINING?


Overtraining Syndrom Frequently Occurs In Athletes
Who Are Training For Competition Or A Specific Event
And Train Beyond The Body's Ability To Recover. Athlete's
Often Exercise Longer And Harder So They Can Improve. But
Without Adequate Rest & Recovery, These Training Regiments
Can Backfire, And Actually Decrease Performance. Conditioning
Requires A Balance Between Overload And Recovery. Too Much
Overload And/Or Too Little Recovery May Result In Both Physical
And Psychology Symptoms Of Overtraining Syndrome.
Recognizing Overtraining Is Super Important For Individuals
Who Compete In Any Sport. Be Aware! Be Smart!
TRAINING
Sumo DeadLift
2x2x2x2x2
WOD
AMRAP In 12 Min
8x Clapping Push Ups
12x Box Jumps
16x Knees 2 Elbow
-I Am Legend

Tuesday, February 15, 2011

GOT HOPE?

Hope Is The Desire For Something Combined With A
Belief Or Positive Expectation That It Is Possible To Have
What You Want. There Is An Element Of Trust Or Faith In
Our Notion Of Hope. Both Hope & Optimism Are Considered
Universal Virtues Across Most Cultures And Both Are Vital
Behaviors Associated With Happiness. Which Is More Important
For A Happy Life? The Virtue Of Hope & Optimism Is That
They Keep Us Moving, Keep Us In Action Towards The Thing
We Desire. Cultivate More Hope Or Optimism In A Way That
Keeps You In Action And Keeps You Focused On What You Can
Do To Influence The Outcome You Desire For A Happy Life!
HOPE, Do You Have It?
TRAINING
Back Squat
2x2x2x2x2
WOD
30x Lateral Burpee's
50 Yard Sprint
30x Dunbell Snatches *1 Arm
50 Yard Sprint
30x Dunbell Push Press *1 Arm
*Weight On Dunbell #55 / #35 Each Rep Counts 30 Total
-I Am Legend

Monday, February 14, 2011

VALENTINE'S DAY... IS IT WHAT YOU THINK?

On February 14th We Celebrate Saint Valentine's Day,
Usually By The Way Of Exchanging Cards, Sweets, Lingerie,
Flowers Or Jewlery. But, What Exactly Are We Celebrating,
Is It Just A Holiday The Retail Stores Invented To Get Our
Money? One Could Think So, But No, We Are Actually
Celebrating A Christian Holiday, Saint Valentines. We
Are Following A Christian And Ancient Roman Tradition.
By Now The Catholic Church Recognizes 3 Saints By The Name
Of Valentine, Or Valentinius. Valentine's Day Is Celebrated
In The USA, Canada, Mexico, France, Australia, And The
United Kingdom. The Oldest Known Valentine Card Can Be
Found In The British Museum. Whether You Give A Card,
Get A Card, Give Flowers Or Get Them I Hope Everyone
Has A Blessed Valentine's Day!
TRAINING
SDHP
2x2x2x2x2
WOD
20x DeadLift #95 / #65
20x Hang Cleans
20x Front Squats
20x Push Press
20x Back Squats
20x Lunges (Each Leg Is 1)
-I Am Legend

Thursday, February 10, 2011

I EXPECT NOTHING LESS THAN GREAT


Life Is So Often Tangled Up In Negativity That Many Individuals
See No Way To Get Out Of The Mess They Find Themselves In Or
How To Move Forward. There Is A Simple, But Profound Method
Of Thinking That Brings Miracles Into Your Life By Shifting Your
Mindset To Engage The Law Of Abundance Into Every Aspect Of
Your Life. By Sending Out Thoughts That Attract And Support
Abundance, You Set Up A Cosmic Vibration Where Like Attracts
Like. By Expecting Miracles To Be A Part Of Daily Life, You Create
Abundance In Your Life. Start Out By Expecting Great Things
And You Will Be Amazed At The Changes That Takes Place In
Your Life. Expect Nothing Less Than Great!!
TRAINING
AB Circuit With 200 Reps
WOD
7 Rounds
3x DeadLift #315 / #185
5x Burpee Box Jump
7x KBS #53 / #35
-I Am Legend

Wednesday, February 9, 2011

WHAT THE HECK IS A BIRTHDAY?


Whether It's Your Birthday Or The Birthday Of Some One
Close To You, It'll Always Be An Occasion That Remains The
Reservoir Of Happy Memories, Lots Of Laughter And Wholesome
Family Fun. Birthday Is One Of Those Occasions Where The
Strong Emotional Bonds, Warmth Of Heartfelt Best Wishes Go
Beyond The Barrier Of Language. Other Than The Usual Party,
Celebrations, Good Food And Sparkling Birthday Gifts, It Is A
Day When The Spotlight Shines On Friends, Relatives, Parents,
And Cheerful Memories. It Is A Day When The Birthday Boy Or
Girl Is In His Or Her Most Emotionally Vulnerable State.
Yesterday Marked 27 Years I Have Been On This Earth. I Would
Like Thank Everyone Who Made Sure I Had A Great Birthday.
It Was Definitely A Blessed Day!
Training
Snatch Press
1x1x1x1x1x1x1
WOD
5 Rounds
10x Push Press #135 / #95
15x Toes To Bar
20x Double Under
-I Am Legend

Monday, February 7, 2011

TAKING THINGS FOR GRANTED

I'm Sure You're Familiar With The Phrase Taking Things
For Granted. We All Seem To Do It At Sometime In Our Lives.
The Phrase Means That You Don't Truly Appreciate Someone
Or Something, Or That You Have Come To Expect It Without
Question. So What Is It In Your Life That You Take For Granted?
Perhaps It's The Person You Love That You Take For Granted. Or
Maybe It's Your Good Health, A Good Friend, Your Job Or A
Talent. Whatever It Is, I Only Ask That You Give This Serious
Thought Today And See If You're Guilty Of Taking Something Or
Someone Very Precious In Your Life For Granted. Life Is
Definitely Too Short, So Please Take My Advice, Be Appreciative
For Everything In Your Life.
~Live Hard Train Harder~
TRAINING
75x Toes 2 Bar
WOD
AMRAP In 20 Minutes
3x Power Cleans #65% Of Max
3x Chest To Bar Pull Ups
100m Sprint
-I Am Legend

Sunday, February 6, 2011

HUMANS VS ROBOTS... WHO WILL IT BE?

Just As We Depend On Cell Phones And Cars In Our Daily
Lives Today, The Next 15 Years Will See Mass Hybridisation
Between Human And Robots. It Is Not Difficult To Tell That
Something Or Someone Is Human, And Not A Robot, Or Vice
Versa. The Only Confusion Will Come When Robots Are Made
Or Dressed To Look Like Real Humans. Robots Will Be Intelligent
Machines To Be Incorporated Into Both Domestic And Industrial
Life: They Will Help Us Clean Our Houses, Work For 24 Hours
At A Time Without Rest, Perform At An Equivalent Pace To
Humans 3 Days To 1. Humans Are Organic Individuals. It Is A
"He" Or A "She" And Not An "It". When The Human Body Dies
It Will No Longer Come Back To Life, As Opposed To Robots That
Can Easily Be Repaired. So, All In All Who Will Win The Battle?
Humans Vs Robots!!
TRAINING
Snatch Pulls
3x3x3x3x3
WOD
Nancy
5 Rounds:
400m Run
15x OHS #115 / #75
-I Am Legend

Thursday, February 3, 2011

HOW IMPORTANT ARE YOUR FRIENDS

What Ingredients Are Essential To Maintain A Friendship
That Is Strong Enough To Weather All Of The Obsticles That
Confront Two Totally Different Individuals? Trust?
Understanding? Compassion? Concern? Can The Lack Of Any
One Of These Destroy A Friendship. Friends Care About Each
Other. They Are Concerned About The Health And Welfare
Of Each Other. They Feel Each Other's Pain And Share Each
Other's Joys Without Any Sense Of Jealousy Or Envy. They Put
Each Other Before Any Other Lesser Entity Without Hesitation.
They Think About Each Other Even When There Are No Reasons
In Particular To Do So. They Call Without Reason As Often As
They Do When There Is A Need. But There Are No Expectations
Or Demands On Each Other. It Comes Down To Trust.
TRAINING
2 Mile Run
WOD
2x Max Rep Push Press #65 / #45
90 Seconds Rest In Between Sets
2x Max Rep Pull Ups
90 Seconds Rest In Between Sets
2x Max Rep Box Jumps
90 Seconds Rest In Between Sets
-I Am Legend

A BITTER SONG IT IS



Grey's Anatomy Has Great Stories About Life Experiences
And How We All Cope With Certain Things.
TRAINING
OHS
3x3x3x3
WOD
Amrap In 15 Minutes
2x Squat Clean #185 / #115
4x HSPU
8x Pull Ups
-I Am Legend

Tuesday, February 1, 2011

FORGIVENESS IS THE ROAD TO RECOVERY

Nearly Everyone Has Been Hurt By The Actions Or Words
Of Another. Perhaps Someone Criticized Your Parenting Skills
Or Your The Person You're With Cheated. These Wounds Can
Leave You With Lasting Feelings Of Anger, Bitterness, And Even
Vengeance - But If You Don't Practice Forgiveness, You May Be
The One Who Pays Most Dearly. By Embracing Forgiveness, You
Embrace Peace, Hope, Gratitude And Joy. Forgiveness Doesn't
Mean That You Deny The Other Person's Responsibility For
Hurting You, And It Doesn't Minimize Or Justify The Wrong.
You Can Forgive The Person Without Excusing The Act.
Forgiveness Brings A Kind Of Peace That Helps You Go On With
Life. So, Try To Forgive As Much As You Can But Never Forget!
TRAINING
200x Abmat Sit Ups
WOD
10x 200m Sprints
*50 Seconds Rest Between Each Run
-I Am Legend