DEFEAT DOES THE BODY GOOD

Ever Have One Of Those Tough As Hell Weeks Where It

Feels Like The World Is Unloading Both Barrels At You -

Where Things Fly At You At Such An Unrelenting Speed

That You Feel Like Life Is Pushing Your Limits Simply

To See Where Your Breaking Point Is? Where The
Pressure Is On, The Sleep Is Never Restful, And You

Find Yourself Boiling Up With Frustration About Your

Job, Relationship, Your Endurance, Your Strength,

Your Attitude, And It Seems Like At Any Moment Life

Is About To Break You? I'll Never Forget In My Very

First CrossFit Competition In 2010. It Was My First

Time To Compete & I Chose The Rx' Division. 1st WOD

Of The Day Involved Squat Cleans At A Semi Heavy

Weight. I Made It To My Last Round Of 5x Squat Cleans

And I Hit The First 2 Pretty Rough. For The Next 5

Minutes What Was Only 11 Atempts (Felt Like 100)

I Was Never Able To Stand Back Up With The #185.

Time Ran Out And For My First Competition, The
First WOD I Had To Write DNF (Did Not Finish)

By My Name. Defeat Sounded Nice Compared To

How I Was Feeling. You See, I Think We Feel Like

Crap Because We Imagine That Life Does Things

To Us, That Bad Situations Make Us Feel Bad. You

Learn From Experience That It Doesn't Have To Be
That Way - I'm Sure You've Been In Plenty Of

Situations That Sucked Where You Have Been
The Voice Of Reason - The One Who Was Able To

Stay In A Constructive Mood When Everyone Else

Wasn't. You Have The Power To Change Things -

To Stop Feeding The Draining Feelings And To

Start Feeding The Feelings That Will Help You

Get Out Of That Rut So You Can Be The Person

You Know You're Capable Of Being!!!

TRAINING
Back Squat *Low Bar

6x6x6x6x6

WOD

500m Row

21-15-9

KB Swing #70 / #53

Wall Ball #20 / #16

500m Row

-I AM LEGEND

FULL TIME FAMILY

(MY UNCLE DANNY LENA & MOTHER)

What Comes To Mind When You Here The Word Family?

Family Is Who You Protect, Sacrafice, & Love

Unconditionaly Right? Recently A Guy Who You May

Know As Prince Andrew Was Reported As Saying

"I Believe Fundamentally That The Family Is The Most

Important Thing In Life". And This Belief Probably Holds

True For Most People, But Like The Diet We Have

Every Intention On Going On, Or The Cigarettes We

Have Every Intention On Giving Up, We Just Don't

Get Around To It Until It's Just Too Late. It's

Usually The Same With Family. Do We Grab The

Moment Now, Savour Our Time With Our Family,

Or Wait Until Everyone Is Grown And Caught Up

In Their Own Lives? The First Thing That Comes

To Mind When I Think Of My Family Is My Uncle

Danny Lena. Not That I Love Him Any More Than

My Mother, Father, Brother, Sister, Or Anyone Else.
I Lived With My Uncle For A Short Period When I Was

About 19 Years Old. He Basically Gave Me The

Blueprint On How To Become A Man & How

Important It Was To Love And Protect Your Family.

Be Thankful That You Have People Who Love You

& Always Remember That Friends Come & Go, But

Everything Starts And Ends With Family!!

TRAINING

Snatch Grip Deadlift

1-1-1-1-1-1-1

Snatch Balance

3-3-3-3-3

WOD

1 Mile Run

50x Pull Ups

25x HSPU

50x Double Unders

25x Push Ups

50x Air Squats

25x ABMAT Sit Ups

-I AM LEGEND

I LOVE MY FEAR

PurePharma Omega-3

Some Of You May Ask, What Is PurePharma?

At PurePharma, We Strive To Make The Freshest,

Purest, And Most Potent Fish Oil Possible. We

Achieve This By:

1. Using The Whole Body Of Small Deep Sea Fish

2. Moleculary Destilling The Oil Two Times To Achieve

Ultra High Concentration & Purity.

3. Cold Filtrating The Oil As A Final Purification Step

To Gently Remove All Contaminants.

4. Carefully Managing Heat, Light And Oxygen Exposure

Throughout Production To Ensure The Absence Of Oxidation.

Going Through All This Trouble Is Worth It,

Because This Is Exactly Why PurePharma

Omega-3 Comes So Highly Recommended By

Athletes & Experts.

TRAINING

Front Squat

8x8x8x8

WOD

6 Rounds:

3x Deadlifts #115 / #85

6x Power Cleans

9x Push Press

-I Am Legend

SLOW YOUR MIND DOWN

Is Your Mind Wandering In Fast Motion?

Relax. If Your Mind Is Constantly Spinning

With Ideas, Thoughts, Or Deadlines, You

Initially Don't Want To Expect Immediate

Gratification. "Baby Steps". Start Imagining

The Next Few Days Without Any

Distractions And Work Obligations. Envision

A Day Where All You Were Doing Was

Dedicating The Day To Yourself. Eventually,

Turn Those Thoughts Into Reality-Slowly.

Spend Time With Yourself For An Hour A Day.

Try To Maintain A Sense Of Calmness Even In

Difficult Situations. Slow Down Your Attention

Span: Listen More And Respond Slowly. By

Slowing Down When Necessary, You'll Reap Many

Benefits. You'll Feel Better About Yourself,

Appreciate Your Surroundings, And Enjoy Life

A Whole Lot More!

TRAINING

10 Minutes Of Each:

Double Under Practice / HSPU

WOD:

600m Run

75x KB Swings #53 / #35

75x Box Jumps

75x KB SDHP

75x GHD Sit Ups

-I Am Legend

21 GUNS IS MORE THAN A WOD

"21 Guns", A Memorial Salute To Our Veterans

Will Happen On Memorial Day (May 28th) 2012

To Further Connect The CrossFit Community

With Our Veterans. The 21 Reps Each Represent

A 21 Gun Salute, The Nation's Highest Display Of

Honor. The 5 Exercises Are For Each Branch

(Army, Navy, Air Force, Marine, Coast Guard).

Doing The Workout With A Partner Signifies The

Bonds We Aim To Create Between Our Nation's

Warriors And The Communities They Return To,

And Doing It Twice Represents Tribute To Honor

The Living And In Memorial Of The Fallen.

I Have Signed Up An "Underground Legends"

Team, And Will Be Performing The Workout

At Skyline CrossFit. (www.skylinecrossfit.com)

Contact Me For More Info On How To Be A

Part Of This Amazing Cause.

iamlegendcrossfit@gmail.com

TRAINING

Sumo Deadlifts

6x6x6x6x6

Reps Should Be Touch & Go Throughout Sets

WOD

3 Rounds:

400m Run

15x KB Swings

5x Deadlifts #185 / #135

-I Am Legend

MY WAR IS UNIQUE

Watching The Previews To A Movie Then Being

Able To Figure Out The Whole Story Is

Close To Impossible. It's Almost Like Looking

At Someone And Trying To Figure Out

Everything They're Going Through, Or

THINKING They Have It Perfect When

In Reality Nobody Has A Perfect Life. 

Nobody Is Perfect, And Nobody Deserves

To Be Perfect. Nobody Has It Easy, Everybody

Has Issues. You Never Know What People

Are Going Through, So Pause Before You

Start Judging, Criticizing, Or Mocking Others.

Everybody Is Fighting There Own Unique War.

R.I.P. Junior Seau

TRAINING

5x5x5x5x5 Of:

1x Power Clean

1x Push Jerk

2x OHS

*Use 75% Of Your 1RM C&J

WOD

5 Rounds:

20x Wall Ball

5x Power Cleans #155 / #105

-I Am Legend