Thursday, March 31, 2011

DESIRE TO ACHIEVE SUCCESS

We All Know That Strong Desire Is Needed To Achieve

Any Goal And Success. The Question Many People

Ask Is How To Have Strong Desire And Will Power? Before

You Develop Burning Desire, You Have To First Understand

What A Burning Desire Is. Studies Show That The Best Time

To Program Your Subconscious Mind With An Idea Is

Before Sleeping. Make Sure Before You Sleep To Think Of

Your Goal And Why You Want It. It Is Crucial To Feel The

Burning Desire As Feelings Are Energy And They Will Help

You Stay Focused On Your Goal.


TRAINING

OHS

3x3x3x3


WOD

AMRAP 15 Minutes

9x Deadlift #155 / #100

12x Push Ups

15x Box Jumps


-I Am Legend

Tuesday, March 29, 2011

WHERE IS YOUR FINISH LINE?

Through Visualization, Olympic Athlete's Condition Their

Bodies To Accomplish Certain Goals And So Can You. Here

Is How You Do It. Set A Specific Goal Or Call To Mind A

Current Goal. Go Off To A Quiet Place Where You Will Not Be

Interrupted. Get In A Relaxing Position, Close Your Eyes, And

Visualize Yourself Doing All The Work You Need To Accomplish

Your Goal. The More Detailed, Clear, And Real You Make Your

Visualization The Greater The Impact. For Some People And

Certain Tasks This Will Take Longer Than Others. A Great Way

To Start Is To Take Five To Ten Minutes At The Beginning Of Your

Day And Visualize The Perfect Meeting, Training Session,

Presentation To A Client, Or Accomplishment Of A Daily Goal.

Visualize The Finish Line! Where Is Your Finish Line At Today?


TRAINING

Thruster *Find 3RM

3x3x3x3x3


WOD

20x Back Squat #135 / #95

40x Box Jump

15x Back Squat

30x Box Jump

10x Back Squat

20x Box Jump

5x Back Squat

10x Box Jump


-I Am Legend

Monday, March 28, 2011

I WILL WORK HARDER

Most People Will Do What's Easiest And Avoid

Hard Work - And That's Precisely Why You Should Do

The Opposite. The Superficial Opportunities Of Life Will

Be Attacked By Hordes Of People Seeking What's Easy. The

Much Tougher Challenge Will Usually See A Lot Less

Competition And A Lot More Opportunity. Being Healthy Is

Hard Work. Finding And Maintaining A Successful Relationship

Is Hard Work. Raising Kids Is Hard Work. Getting Organized Is

Hard Work. Setting Goals, Making Plans To Achieve Them, And

Staying On Track Is Hard Work. Even Being Happy Is Hard Work.

The Nice Thing About Hard Work Is That It's Universal. It

Doesn't Matter What Industry You're In - Hard Work Can Be

Used To Achieve Positive Long Term Results

Regardless Of The Specifics.


TRAINING

Power Snatch

2x2x2x2


WOD

"Get Your Mind Right"

3 Rounds:

400m Run

21x Power Cleans #135 / #95

15x KB Swings #53 / #35

9x Burpee

-I Am Legend

Thursday, March 24, 2011

I WILL BE BETTER

The Greatest Thing About Tomorrow Is,
I Will Be Better Than I Am Today. I Will Be Better As
A Father, I Will Be Better As A Brother, I Will Be A
Better Husband, I Will Be Better As A Friend, I Will Be
A Better Brother, A Better Son, I Will Be Better As
A Person. That's The Beauty Of Tomorrow. There Is No Such
Thing As A Setback. The Lessons I Learn Today I Will Apply
Tomorrow, And I Will Be Better.
TRAINING
15 Minutes Of Core Work
WOD
3x Max Burpee In 60 Seconds
3x Max Pull Ups In 60 Seconds
3x Max D.Unders In 60 Seconds
*Rest 90 Seconds Between Each Set
*2 Minutes Rest Between Each Movement
-I Am Legend

Wednesday, March 23, 2011

EXPECT NOTHING APPRECIATE EVERYTHING

How Is It That People Who Live A Very Simple And
Aren't Constantly Surrounded By New Ideas, Travel
And Technology Can Live Their Lives And Seem To Be
Fulfilled? Then There Are Those That Have The World At
Their Fingertips And Are Surrounded By The Best Of
Everything, Travel To New Lands And Have Continuous
Adventures Yet Never Really Seem Satisfied. I Think It All
Adds Up To One Simple Word: "Appreciation". Appreciation
Is To Understand The Nature, Meaning, Or Quality Of Something.
It's The Ability To Find The Beauty And Freshness In Life That
Surrounds Us Daily. Appreciate Each Sunrise, Every Sunset,
And Make The Most Out Of Every Opportunity That Crosses
Your Path. Expect Nothing, But Appreciate Everything!
TRAINING
Squat Clean & Jerk
3x3x2x2x1x1
WOD
Amrap In 15 Minutes
6x Deadlift #185 / #115
9x Box Jumps
-I Am Legend

Monday, March 21, 2011

I AM A LEADER

Because Some Will Look To Us As
The Authority We Need To Be Honorable, Have A
Passion For What We Do, Display A Well-Rounded Sense
Of Humor, And Stay Humble & Curious To Learn. In
Addition, We Need To Become Master Communicators And
Adept At Dealing With Four Paradoxes Of Leadership.
What Does All That Mean To Us Personally As Being Leaders?
Well, It Means "Integrity." The Word Literally Means
"To Be Whole, Unimpared." It Conveys The Notion Of Being
Trustworthy And As A Leader People Must Be Able To
Communicate And Trust You. I Will Lead Instead Of Follow,
I Will Not Be Afraid Of The Unknown, I Will Move Forward.
TRAINING
Snatch Pulls
3x3x3x3
WOD
70x Burpees
60x Abmat Sit Ups
50x KB Swing #53 / #35
40x Push Ups
30x Pull Ups
20x HSPU
-I Am Legend

Sunday, March 20, 2011

IS PAIN & SUFFERING ALLOWED

The Simple Answer Is That Suffering Seems Required
Pain, A Friend
Pain Comes To You, As A Friend.
To Warn You Of Danger. A Friend You,
Don't Want. A Friend You'd, Like To Leave.
If Pain Was Silent, Not A Good Friend.
Awful Disaster May Overrun. So Is Pain A Good
Thing? In The Right Place It Clearly Is Good. When
You Break Your Arm, If It Didn't Hurt, You Would
Continue To Do More Damage If You Didn't Feel Pain.
Yet Pain Can Come Not As A Friend, But As A Jailer.
An Important Aspect Of Pain And Suffering Is How
We Respond. When The Storms Of Life Assail, What Do
We Do? What Do You Do? In Time Of Suffering, Find Joy.
TRAINING
Back Squat *Low Bar
5x5x5x5
WOD
21x Press #95 / #65
18x Burpee Inverts
15x Press
12x Burpee Inverts
9x Press
6x Burpee Inverts
(Buy Out) 120x D.Unders
-I Am Legend

THAT MAN IS A SUCCESS

My Grandpa "Pop" Shortly After WWII
Who Has Lived Well, Laughed Often And Loved Much;
Who Has Gained The Respect Of Intelligent Men
And The Love Of Children; Who Has Filled His Niche
And Accomlished His Task; Who Leaves The World Better
Than He Found It, Whether By An Improved Poppy Or A
Perfect Poem Or A Rescued Soul; Who Never Lacked
Appreciation Of Earth's Beauty Or Failed To Express It;
Who Looked For The Best In Others And Gave The Best He Had.
TRAINING
PRESS
3x3x2x1x1
WOD
800m Run
15x Squat Clean #155 / #105
20x Pull Ups
25x KB Swings #70 / #44
30x GHD Sit Ups
35x Wall Ball #20 / #14
800m Run
-I Am Legend

Wednesday, March 16, 2011

HOW MUCH ARE YOU WILLING TO RISK?

Today Is The Day That You Can Choose Exactly What
You Want Your Life To Be. No More Guilt Over The Past And
No More Worrying About The Future. You Can Create The Life
You Want. All You Have Is Today. Yesterday Has Gone And
Tomorrow Hasn't Arrived Yet. What Are You Going To Do With
Your Today? I Don't Know About You, But Today I Am Stepping
Out Of My Comfort Zone And Growing. I Am Acting In Faith And
I Am Risking It All. I Create My Future Just As You Do And I Want
My Future To Be Bright And Beautiful. With Me Writing This I
Am Sending You Love And I Am Sending You Courage So That
You Can Step Out In Faith As Well. Realize Your Potential, Use
Your Imagination, Be The Change You Want To See In This
World, Open Up To Love, Release The Past, And Take A Chance!
TRAINING
Sumo D.Lift
5x5x5x5
WOD
4 Rounds:
200m Run
25x Push Ups
15x Toes To Bar
-I Am Legend

Monday, March 14, 2011

WHAT ARE YOU PREPARED FOR?

In Life Nothing Is Ever Guaranteed. If You Are
Stacking Your Neck On The Fact That There Is Still More
Time For You To Start Making Your Life Count, What If You
Dropped Dead Right After Reading This Sentence? The Thing
That We Must Always Have At The Back Of Our Mind Is The Fact
That Life In It's Very Nature Is Highly Unpredictable. Nothing
Is For Sure. So Postponing Your Very Best Life Til Further Notice
Doesn't Seem Much Of A Great Plan. I Mean, What's Stopping You
From Living Your Great Life Now? What's Stopping You From Going
All Out To Do Those Things You Truly Care About Right Now? We
Have All Been Given A Life To Be Used For Something Worthwhile;
Now Is Always The Best Time To Act On Those Things We Truly
Care About. We Never Can Tell What Will Happen Next. So Always
Life Prepared!! Go Make A Difference Today & Always!
TRAINING
Squat Clean
1x1x1x1x1x1
WOD
5x Hang Power Snatch #135 / #95
10x Lateral Burpee
50x Double Unders
-I Am Legend

Sunday, March 13, 2011

DO YOU REMEMBER WHERE YOU CAME FROM?

No Matter What, It's Important To Remember
Where You Came From And Who You Were There With.
R.I.P. Rocky Lindley & Thomas Bowman
TRAINING
Front Squat
3x3x3x3x3
WOD
3 Rounds:
20x Belt Squats
15x Burpees
10x KB Swings
5x K2E
-I Am Legend

PUSH THROUGH THE SETBACK

When We Set Out To Achieve A Goal Or Goals,
There Are Usually Those Unforeseen Factors That Have
Been Aptly Named Contingencies. They Can Come When
We Least Expect Them And They Can Also Come At Times
In Torrents... One After The Other, One After The Other And
One After The Other. They Have A Way Of Destabilising One
And If Care Is Not Taken, Can Make One Give Up On His Or
Her Plans. Does Anyone Ever Fully Plan For Failure? I Doubt
It. Most People Believe It Cannot And Must Never Come. So
When It Does Come It Devastates Them Completely. Never
Think For Once That You Cannot Have Setbacks. And Never
Think For Once That You Cannot Overcome Them. With A
Determined Spirit, You Will Always Rise Again!!
TRAINING
Split Jerk
2x2x2x1x1
WOD
"The Unkown"
Grace
Fran
Helen
Karen
Isabelle
Choose One!!
-I Am Legend

Wednesday, March 9, 2011

DON'T WORRY / BE HAPPY

Therefore Do Not Worry About Tomorrow, For
Tomorrow Will Worry About Its Own Things. Sufficient
For The Day Is Its Own Trouble. This Is The Conclusion
Of What Is Probably The Greatest Discourse Ever Uttered
On The Subject Of Worry. Do Not Worry About Tomorrow,
Let Tomorrow Worry About Tomorrow.
TRAINING
Hang Power Clean
3x3x3x3x3
WOD
50*30*20
Box Jumps
Push Press #95 / #65
Double Unders
-I Am Legend

Tuesday, March 8, 2011

DO BLESSINGS RAIN DOWN ON YOU?

Blessings Come In Many Forms. It Is Up To You
To Accept Or Deny Them. They Can Come From Animals
Around You, From Your Family, Or Any Of Assortment Of
Angels On Earth Or In Spirit. When I Share Things From A
Spiritual Side With You, My Intent Is To Have Each Of You
Feel Important In Life. Regardless Of How You Carry
Yourself Through Life, Those On The Other Side Will
Usher Love And Protection To You. We All Travel A Road
Where Many Obsticles Come At Different Times, And In
Different Ways. How We Handle Them Determines How We
Progress As A Person. Find Something That Lifts You Up!!
TRAINING
75 GHD Sit Ups
WOD
4 Rounds
5x Man Makers #35 / #20
10x C2B Pull Ups
400m Run
-I Am Legend

Monday, March 7, 2011

I SNATCH.. WHAT'S YOUR HOBBIES?

Hobbies Bring A Sense Of Fun And Freedom To Life
That Can Help To Minimize The Impact Of Chronic
Stress. Hobbies Are Often Thought Of As Activities For
People Who Lead Quiet, Relaxed Lives. However, People
With Full, Busy, Even Stressful Lives May Need Hobbies
More Than The Average Person. Hobbies Bring Many
Benefits That Usually Make Them More Than Worth The
Time They Require. Those Who Feel Overwhelmed At A
Job, For Example, Can Benefit From Hobbies Because
They Provide An Outlet For Stress, And Something To Look
Forward To After A Hard Day Or Hard Week At Work. If
You've Been Wanting To Get Around To Enjoying A Favorite
Hobby, But Haven't Found The Time, Perhaps Hobbies Are
More Important Than You Thought, And Making Time Is
More Possible Than You Think. I Snatch.. What Do You Do!
TRAINING
Snatch Balance
2x2x2x2
WOD
21-15-9
Full Snatch #95 / #65
C2B Pull Ups
Rest 8 Minutes
Run 2 Miles For Time
-I Am Legend

Saturday, March 5, 2011

LOOK OUT FOR YOURSELF! LOOK OUT FOR SUCCESS!


I Have An Everyday Religion That Works For Me. Love
Yourself First, And Everything Else Falls Into Line. We
Have All Heard The Saying A Million Times Before --
"When You Take Care Of Yourself First, You Will Then
Be Better Able To Take Care Of, And Give Your Best To
The People You Care Most About". How Many Of Us Follow
This Prescription? For Me, I Am Now Becoming More
Conscious Of This Wonderful Truth. I Was Always So Busy
Worrying About Everyone Else's Needs First, That I Put
My Needs And Thoughts To The Sideline. After Careful
Evaluation One Day, I Realized That This Was Doing No
One Any Good, Because After I Looked After What Everyone
Else Wanted From Me, I Was To Limited On Time, Energy,
Etc.. To Take Care Of My Needs. That In Turn Made It
Difficult To Get What I Needed To Get Done For Me. As You
Can Guess, I Felt Short-Changed By No One Other Then
Myself. Because I Was Not Feeling Like Number One To Me,
I Was In Turn Not Giving My Best To Everyone Else.
Start Each Day Filled With Gratitude For All That You Are,
And All That You Are Capable Of Doing. Count Your Blessings
For The People Who You Love And Those Who Love You.
Be Gracious For Everyone Who Enters Your Life. They All
Come, And Some Go For A Reason. The Lesson Learned With
Each Is A Wonderful Gift. Feel Empowered To Know That You
Can Give Your Best To Everyone Else, When You Put Yourself
First! Look Out For Youself, And Look Out For Success!

TRAINING
Press
3x3x3x3
WOD
5 Rounds:
20x Back Squat #135 / #95
10x HSPU
-I Am Legend

Thursday, March 3, 2011

WHY LISTEN TO ANYONE WHEN YOU CAN FOLLOW YOUR HEART?

If It Feels Right, It Is. This May Sound Very
Simplistic, But There Is No Better Way To Judge
Whether You Are On The Right Path Than Whether
It Feels Right. Listening To Your Intuition Will Tell You,
Loud And Clear What Is Right For You, But Here's The
Catch; You Have To Listen! Most Of Us Are Very Bad At
Heeding The Advice Of Our Inner Voices, And Would Take
The Advice Of A Stranger On The Street Before We Would
Trust The Whispers Of Our Souls. This Is A Great Obsticle
To Living Your Life Purpose, Because The Only Way You
Can Really Know The Right Path For You Is To Listen To
Your Own Heart. When You Learn To Tune Into Your
Intuition, And Follow Its Urgings, Life Feels Right. Make Up
Your Mind That You Are Going To Live Your Life In The Way
That Feels Right. Listen To Your Heart. Drown Out The
Negative Voices, And Turn The Volume Up Loud On The
Positive Ones. And In The Immortal Words Of Nike, Just Do It!
TRAINING
Full Squat Snatch PR
1x1x1x1x1x1
WOD
Amrap In 12 Minutes
50m OH Lunges
10x V-Twist #45 / #25
10x Push Ups
-I Am Legend

Wednesday, March 2, 2011

WHY SHOULD YOU BE THE BEST YOU CAN BE?

The Only Thing You Need To Know About The Person
You Were Meant To Be. One: When You Wake In The
Morning, Do Not Be Upset About Yesterday Or Spend The
Day Worrying About Tomorrow, Just Live Today. Two: The
"Golden Rule" - Do Unto Others As You Would Them Do Unto
You. For What You Do To Others Will Surely Return To You.
Three: Your Integrity Is All That You Have. How Can Anyone
Respect You If You Are Not Honest? Four: By Speaking Ill Of Others
Only Makes Obvious Of Your Own Faults. My Rule To Live By...
"If They'll Do It With You, They'll Do It To You". Keep Ill
Thoughts And Words To Yourself And Hope Others Do The Same.
Five: Laugh Very Loud And Often. Six: Enjoy Yourself. Be Alone.l
Be Quiet. Be Still. Listen To Your Heart Beat Every Now & Then.
Appreciate How Beautiful Life Really Is. Seven: Never Take
Anything Or Anyone For Granted. So With That Being Said;
You Do These Things Every Day And I Promise You Will The
Best You That You Can Be!! God Bless
TRAINING
Work Weakness
WOD
5 Rounds:
10x Over Head Squats #95 / #65
20x Abmat Sit Ups
10x Dual DB Push Press #40 / #25
-I Am Legend

Tuesday, March 1, 2011

IF YOU ARE JEALOUS I CAN SEE IT!!

In A Perfect World Success Would Bring You Lots Of
Friends And Admirers. While Some People Would Admire
Your Hard Work And Success, Others Will Probably Just Be
Jealous Of You. This Means You Should Be Ready For Some To
Put You Down Or Tell You That You Only Got To Where You
Are By Luck. Those Are The People Who Are Simply Insecure
And Probably Don't Think They Can Have The Level Of Success
That You Can Have. Don't Let These People Hold You Back!
The Thing You Get When You Let Others Shape Your Career
Is Self-Doubt And Regret. You Will Be Kicking Yourself For
Eternity For Not Atleast Trying That New Position Or Taking
That Promotion To The Next Level. It Is Always Better To Try
And Fail Than To Never Try At All. So, If You Have Something
That You Are Wanting To Do And The People Around You Do
Not Support You Then They Aren't The Right People To Have
Around! Become Successful, Become Legendary!
TRAINING
200 Abmat Sit Ups
WOD
4 Rounds:
400m Run
10x Burpee Pull Ups
15x Deadlift #225 / #135
-I Am Legend