RANDALL'S WITHOUT GROCERIES

When Most People Think Of Randalls They Think Groceries.

I Think of a man I met named David Randall. I had the

privilege of meeting David at Brazosport CrossFit sometime

early this year. I couldn't tell you how the training session started,

but I can tell you David was my partner during a team WOD

as we competed against the owners. When we began to

lock the gym I noticed there weren't any vehicles in the parking

lot, so I asked David if he needed a ride. "No thank you", he replied.

He was only in town for a few days before he went back

off shore again. He said he was staying in a hotel not too far &

he would be fine jogging back. Although David didn't share too

much about his life I connected with the sense of just

"Traveling Through". I recieved a message from David

earlier today & would like to share it. Congrats on your

new PR of snatch brother & stay blessed as you continue on

your journey. #UGL #MoreThanABrand #Community #Family

 

David,
hey brotha. You need to know that your last video post, to me, was awesome. Because I believe one should tell others when they have made a difference... Here I go. Thank for your coaching me that one time we WODED. You went over the squat snatch with me. Well today I PR 205 for three unbroken. Thank you.

TRAINING

Box Squats

12x12x12x12

 

WOD

2 Rounds:

30x Single Arm Thruster 53/35

(15 left 15 right)

100x Double Unders / 300x Singles

Then 800m Run (Buy Out)

 

-I Am Legend



SHOOTOUT SUCCESS

We All Know There Are Only 24 Hours In A Day

And 7 Days In A Week. I Feel Like Myself & Everyone Involved

With The 2012 Texas Crossfit Shootout Spent About 25 Hours

A Day And 8 Days A Week To Make Sure This Event

Was Ran As Close To Perfect As You Can Get. I Knew

That This Event Would Not Only Give Me A Chance To

Bring People Together, But Allow People To Experience A Brief

Moment Of What My Life Consist Of On A Day-2-Day Basis.

I'm Thankful For Everyone Who Made This Event Possible
And I Greatly Appreciate All The Support From The CrossFit
Community.  
#Shootout2013 #UGL

TRAINING
Box Squats *2 Second Pause
10-8-5-3 Then 5x1

WOD
4 Rounds:
10x Hang Power Snatch #95/#65
15x Box Jumps 24/20
200m Run

-I Am Legend 

BE A PART OF A TEAM WITHOUT BEING ON THE TEAM

The Sacrafice That Causes Sorrow To The Doer Of The Sacrafice

Is No Sacrafice. Real Sacrafice Lightens The Mind Of The

Doer And Gives Them A Sense Of Peace & Joy. There Are Plenty

Of Teams In Every Sport That Have Great Players And Never

Win Titles. Most Of The Time, Those Players Aren't Willing
To Sacrafice For The Greater Good Of The Team. In The End,

Their Unwillingness To Sacrafice Only Makes Individual Goals

More Difficult To Achieve. One Of The Things I Believe In 100%

Is That If You Think & Achieve As A Team The Individual

Accolades Will Take Care Of Themselves. Same Thing Goes

With Every One Of Us. You Don't Have To Play Football To

Be Win A Title, You Don't Have To Wear A Jersey To Feel

Like You Belong To Something, And You Don't Have To Be

An Athlete To Be On A Team. If We Work Together As
Brother's & Sister's Like We Are Supposed To Work Together

Then More & More Dreams Will Come True, More Goals Will

Be Reached, And More Success Will Be Seen. Sacrafice Is

All Around Us... You Can Have Anything In Life If You Will

Sacrafice Everything Else For It.

 

TRAINING

Hang Clean & Jerk

1x1x1x1x1x1x1

(Warm Up: 10*8*5*3)

 

WOD

3 Rounds:

15x Barbell SDHP 115/75

15x Ring Dips

400m Run

 

-I Am Legend

CLARITY IS POWER

TRAINING

Barbell Complex

*All Movements Done With #45 Standard Barbell

3 Rounds:

20x Squats

20x Alternating Lunges

20x Step Ups

10x Jumping Squats

 

WOD

7 Rounds:

3x Power Cleans (AHAP) = As Heavy As Possible

6x Jumping Squats *Air Squat

25 Yard Sprint

 

-I AM LEGEND

IT'S JUST THAT SIMPLE

 

Some People Make It Harder Than What It

Really Is. It's Very Simple.... Forgive.

 

WOD

Banded Press

3x3x3x3x3x3x3x3

 

TRAINING

5 Rounds:

10x Chin Ups

10x KBSDHP 53/35

10x Push Ups

10x Sit Ups

5x KB Push Press Right Arm

5x KB Push Press Left Arm

 

-I Am Legend

I WILL BECAUSE YOU WON'T

I Go To Bed Early Because You Won't

I Wake Up Early Because You Won't

I Eat The Same Things Everyday Because You Won't

I Bleed, Sweat, Cry Everyday Because You Won't

I Miss The Birthday Parties & Get Togethers Because You Won't

I Miss Happy Hour Because You Won't

I Miss The Popular TV Show Because You Won't

I Miss Monday Night Football Because You Won't

I Lift A Few More Reps Because You Won't

I Run 2 More Laps Because You Won't

I Miss Falling Short Because You Won't

Everyone Has The Desire To Win,

But Only Champions Have The Desire To Prepare.

TRAINING

Behind The Neck Split Jerk

(Warm Up: 10-8-5-3)

1x1x1x1x1x1x1

WOD

20 Minute AMRAP

5x Wall Walks

10x KB Lunges 44/35

15x T2B

-I Am Legend

EVERYONE MISSES SHOTS

There Are Certain Things In Life Where

You Know Its A Mistake, But You Don't Really

Know Its A Mistake Because The Only Way

To Really Know Is To Make That Mistake &
Look Back And Say, "Yep, That Was A Mistake".

I Call Mistakes "Missed Shots"... We All

Make Them At Different Points In Our Life.

It Could Have Been That Relationship We

Wanted To Work But Instead It Ended, The

Job We Applied For But Didn't Get The Call,

The School We Wanted To Go To But

Failed The Entry Exam. The Missed Shots

Are Everywhere. The True Story Is The

Realization That No Time In Your Life Is

Ever Perfect, That Even The Best Memories

Have Cracks You May Not See. The Best Part

About Those Missed Shots Is Today Is A
Brand New Day. A Fresh Start. Replace

Any Negativity With Positivity. Know That

Only You Can Determine Your Destination.

If You Miss A Shot And Fail That Journey

Know That There Is A Road To Recovery.

"You Miss 100% Of The Shots You Don't Take"

-Wayne Gretzky

TRAINING

Back Squat

10-8-5-3-1-1-1-1

WOD

30x Burpee

50x Hang Power Clean 95/65

150x Double Unders

50x SDHP 95/65

30x Burpee

-I Am Legend

HOW MUCH ARE YOU WORTH

 

As Simple As This Video May Be The Power Behind

The Message Out Weighs All Of Our Problems.

We All Struggle, We All Battle, We All Fight......

 

TRAINING

3 Rounds: "Unbroken Sets"

20x KB Swings #70 / #53

30x Wall Ball #20 / #14

*Each Set Must Be Unbroken & Take As Long As

You Need In Between Sets.

 

WOD

21-15-9

-Ring Dips

-T2B

-HSPU

 

-I Am Legend

WHO WE ARE TODAY IS WHO THEY ARE TOMORROW

Great Coaches Realize That Competition Is Not The

Time To Find Out Where Your Athletes' Physical &

Mental Limits Are. Training Needs To Be More

Challenging & More Demanding - Physically, Mentally,

Technically, Tatically, Emotionally, Than The

Competition Your Athletes' Are Preparing For. Great

Coaches Realize That Success Is A Moving Target
And To Stay Relevant They Must Be Committed To

Life-Long Learning, Honest Personal & Professional

Evaluation And Continuous Improvement. The Days Of

Winning By Having The "Fittest" Athletes Are Over.

Sports Are So Multi-Demensional That Winning Comes

From Being The Best In Every Aspect: Training,

Preparation, Skills, Attitude, Recovery, Gym-Training,

Sleep, Nutrition, Etc. Great Coaches Know This
And Strive To Create Winning Environments Where
A Culture Of Excellence Underpins Everything &

Everybody. Athletes Are Only Athletes For An Hour

Or Two At Most Each Day. For The Other 22-23 Hours

Each Day They Are Human Beings. Many Coaches

Concentrate On Preparing The Athlete To Perform:

The Great Coaches Prepare The Human Being To
Be All They Can Be, Then, As A Result, The Athlete

Will Perform. The Best Coaches Plan: They Plan

Meticulously And With Great Attention To Detail

But, Ultimately They Also Understand That The

Core Goal Of Every Training Session Is To Ensure

It Provides The Optimal Environment And
Opportunity For There Athletes To Prepare.

#GreatCoaches

TRAINING

Behind The Neck Push Press

5x5x3x3x1x1

WOD

2000m Row

50x T2B

1000m Row

50x K2E

-I Am Legend

A COACHES LIFESTYLE

While All Great Coaches Are Unique And

Very Special Individuals, There Are Some

Common Factors - Some Common

Championship Coaching Characteristics

That They All Share Are:

1. A Commitment To Continuous Improvement.

2. A Belief That Anything Is Possible.

3. An Understanding Of Where Your Sport Has Been,

Where It Is Now, And Most Importantly A

Vision Of Where It's Going.

4. The Confidence To Be Yourself - Be Unique.

5. The Energy To Work Hard Consistently.

6. The Strength & Courage Not To Compromise.

7. Outstanding Communication Abilities.

8. An Understanding Of Who You Are,

What You Value & What Motivates You.

9. A Passion For Winning - Desire To Be The Best.

10. The Capacity To Perservere & Persist And

Continue To Fight Hard No Matter What You Face.

Great Coaches Are Fighters. Their Commitment,

Their Desire, Their Passion And Their Self

Belief Fuels Their Capacity To Fight For What

They Believe In. They Know That No One Will

Make Their Life Easy Or Their Path To

Greatness Simple. The Revel In Politics. They

Thrive In Conflict. They Enjoy A Passionate

Argument. They Invite Intelligent Objection

Knowing That In Professional Coaching

Nothing Provides The Opportunity For Growth

Like Conflict. They Know That Nothing Worth

Having Comes Easy And That Real Friendships

And Enduring Relationships Come From

Adversity.

-Many Coaches Believe That Being World Class

Means Another Accreditaion, Or Another

Award, Or One More Degree.

-Some Believe Being The Best Of The Best Means

Having The Best Sports Science, The Most

Equipment, The Best Facilities Or The Most

Talented Staff.

-Others Believe It's Simply A Matter Of Good

Luck, Good Timing And Being Able To

Recruit The Best Athletes.

-For The Great Ones, Coaching Is Who They Are -

Not What They Do. It Is Their Personality, Their

Character, Their Ambition, Their Drive, Their

Passion, Their Values And Their Soul. It Is The

Air They Breathe And It Is Every Beat Of Their Heart.

#I Am A Coach

TRAINING

Back Squat *Low Bar

12*8*5*2*2

WOD

7 Minute Amrap:

Max Burpee

-I Am Legend

CONCENTRATION IS PREPARATION

The Best Habit Is The One That Helps You Complete

The Task In Hand. Concentration On The Given

Subject, At The Given Time, Is The Most Important

Habit You Must Cultivate Right Now. In The Past

Few Years, A Lot Of Researchers Have Helped Us

Understand The Simplicity Of The Methods Anyone
Can Use To Concentrate & Change Habits.

Sabine Kastner Of Princeton University's Center

For The Study Of Brain, Mind And Behavior, The

Most Normal Condition Of The Brain Is To Stay

Disorganized. The Four Most Important Activities

Anyone Can Perform To Help Improve Their

Concentration Is:

1. Get Enough Sleep

2. Work Out Every Day

3. Develop A Trigger Activity

4. Meditate

When We Meditate, We Focus. The Thoughts

That Come Up To You During Meditation Are Released

And Help You Get A Sense Of Detachment From Them.

Meditation Can Help You Extract Yourself From Those

Thoughts And Clear The Brain For Some Real Action.

TRAINING

Snatch Balance

3x3x3x3x3

Snatch Pulls

1x1x1x1x1x1x1

WOD

50x V-Twist (Buy In)

21-15-9

Dual KB Push Jerk

KB Goblet Lunges

50x V-Twist (Buy Out)

-I Am Legend

EXPRESSING GRATITUDE CAN SAVE YOUR LIFE

Are You Having Trouble Coping With Any Of Life's

Difficult, Stressful, And Negative Experiences?

You Can Effectively Counteract Negation Emotions

By Noticing Something You Are Grateful For.

Tons Of Studies Have Shown That A Conscious

Focus On Your Blessings Can Have An Immediate

Emotional Benefit And Can Help Reduce Your Feelings

Of Stress And Increase Your Level Of Happiness.

Why Does Focusing On Gratitude Make Us Happier?

It Reminds Us Of The Positive Things In Our Lives.

When We Recognize The Positive Things, We Are

Reminded Of What Is Truly Important And We Can

Look At Our Problems With A Different Perspective.

What Are You Grateful For? If Nothing Comes To Mind,

It Is Time To Refocus Your Attention. Even The Most

Beautiful Sight Can Be Taken For Granted When You
See It Everyday, Just As The Blessings Of Good Health,

Close Relationships, And Comfortable Shelter

Commonly Go Unnoticed And Un-Appreciated.

As A Part Of Your Gratitude Practice, Be Sure To

Friend Yourself And Express Gratitude To Yourself

For Your Efforts, Traits, Talents, And Accomplishments.

Strengthen The Bonds With Those In Your Life By

Moving Beyond Your Inward Feelings Of Gratitude

And By Verbally Expressing Gratitude To Them.

TRAINING

Hang Power Clean

5x5x5x5x5

WOD

12 Minute AMRAP

8x KB Power Snatch (Each Arm)

8x One Arm KB Thrusters (Each Arm)

200m Sprint

-I Am Legend