CHANGE IS CHANGE

Change Is Perpetual. We Often Have To Make Big Changes In Order

To Cope With Unwanted Circumstances That Continually Present

Themselves. This Is An Ongoing Lifelong Condition. There Is No

Way Out Or Around It. When Major Losses (Even Minor Ones)

Occur The Key To Dealing With Them Is Eventually To Accept

What Cannot Be Reversed And Begin The Task Of Adapting.

Not To Say What Was Can't Be What Is Again, But We 

Constantly Have To Adapt In Our Daily Lives. 

Since Grief Comes To Us In So Many Ways Throughout Life,

Loss Of A Home, Friend, Job, Cherished Possession, A Loved One,

And On And On, Let's Not Waste The Opportunity To Look For

Something In Loss To Help Us Grow. We Can't Sidestep Grief, 

But We Can Learn From It. All It Takes Is 100% 

Determination To Examine Ways To Adapt And Cope With

Unwanted Circumstances As Well As Normalize What 

Appears At First To Hold Little Meaning. This Takes 

Commitment But Is Well Worth The Effort As We Face The

Changes Yet To Come. 

TRAINING

Back Squat 

9x3 (10-8-5-3)

WOD:

15 Minute AMRAP

15x KB Squat Cleans

100m Run

5x Hand Release Burpee

-I AM LEGEND

WHEN YOU KNOW BETTER, BE BETTER

 

Oftentimes The Road You Are Taking Feels All Uphill.

In Fact, It Feels Like A Battle You Cannot Win. You Are

Exhausted, Confused, And Want To Be Left Alone.

Is It Time To Rest? Is It Time To Reflect? Is It Time To

Analyze? Is It Time To Talk It Out? Or Is It Time To Quit?

In A Perfect World You Would Have All The Answers, But

Then, Where Is The Challenge? The Good News Is That All

Of These Feelings Are Perfectly Normal Because After All,

You Are Human. If You Felt Completely Satisfied All The Time,

There Would Be No Contrast To Your Life, Therefore, There

Will Be No Appreciation; And Without Appreciation, You

Would Be Existing, Not Living; And You Are Here To Live

A Life Well-Lived. Learn To Trust Your Instincts And

By All Means, Follow Your Intuition. It Is Your Best

Friend Because It Knows You Like No Other. No Matter

What Happened To You Up To This Point In Your Life It

Does Not Have To Dictate What Your Future Holds. Be The

Best You. Live The Best Life. Be Better Than Yesterday.

 

TRAINING

Deadlift

Every 30 Seconds 2x Deadlift @ 55% Of 1RM

10 Minute Running Clock

 

WOD

4 Rounds:

10x Front Squats

400m Run

 

-I AM LEGEND

NEVER COMMIT TO THE UNCOMMITTED

 

Living With Intention Is All About Choice. It's About Embracing

That We Are The Supreme Authorities Over Our Lives And

All Our Experiences. It's A Tall Order, So Be Gentle On

Yourself As You Mull This Idea Over In Your Mind. Not Many

Of Us Are Willing To Embrace The Concept That All We Have

Right Now Has Been A Product Of All The Thoughts We Have

Had Over Our Lifetime. Life Is Not About Blame. Life's Not About

Finding Fault In Your Past Behaviors Or In The Behaviors Of

Others. Life Is About Living Every Experience You Want To

Live And Doing So In Any Way In Which You Choose To Live It.

Do Not Waste Your Time On Explaining Too Much. There Will

Always Be Those Who May Never Understand Why You Choose

The Things You Do, And With That, Never Explain Yourself

To Those Who Are Committed To Misunderstand You.

 

TRAINING:

Bench Press 6x6

Then

3x20 Ring Dip

3x20 Bent Over Barbell Row

*Super Set The 3x20 Sets

 

WOD:

10...9..8..7....1

Hang Power Clean 115/75

T-2-B

 

-I AM LEGEND

MILLION DOLLAR LETTER

 

Words Of Encouragement Can Be Hard To Come By For

Some People, Let Alone Letters Of Encouragement, And Yet

We Live In A World We Could All Use A Little Extra

Hope. If You've Never Written A Letter For The Sole

Purpose Of Inspiring Confidence In Someone Else, Give It

A Try. Write For Someone You Know. Write For Someone

You Don't. Get In The Habit Of Telling Others How Much

They Mean And How Loved They Are, And Tell Yourself

At The Same Time. Build Confidence In Others And You

Will Build Confidence In Yourself. It's Amazing How That

Works!! The Physical Act Of Writing Punces The Words,

Ideas, And Sentiments Into Our Own Long-Term Memory

And Causes Us To Focus Our Attention On Those Words,

Ideas, And Sentiments. Write Creatively And Deliberately,

And Be Vulnerable. Carefully Consider Your Collection

Of Words, Thoughts, And Ideas And Share Them In
A Way That Reveals Your Spirit. Write A Letter You

Would Want To Recieve, You Would Delight In, And

A Letter You Would Save For Reading Over & Over

Again. Write A Letter Designed To Inspire. A Hand

Written Letter In This Digital Age Is Rare. Start Writing

More & Watch How Your Life Changes!!

 

TRAINING

Bulgarian Split Squats

4x8 (8 Each Leg)

 

WOD:

4 Rounds:

5x Front Squats 185/125 *Barbell Starts On Ground

10x Pull Ups

300m Run

 

-I AM LEGEND

CHOOSE TO BECOME

 

I Have Often Found Out That People Define You By How

They Met You. If They Met You As A Clerk, In Their

Minds You Will Always Be A Clerk. Although You Could

Be So Much More. So Without Knowing Its So Easy To

Pick Up How People Define You And Take That As Your

Identity. This Sometimes Starts In Our Formative Years,

How Are Parents, Siblings, Friends, And School Teachers

Define Us. However, It's Up To Us To Decide How We

Ought To Be Defined And Most Importantly How

We Define Ourselves. Sometimes It's Not What People

Call You, But What You Answer To. Once You Make

That Decision To Align Your Life With The Core

And Essence Of Who You Really Are On The Inside,

Life Takes A Different Meaning. A Purpose Driven Life

Is No Longer Just Talk But A Way Of Life. We See

This In Champions Of All Fields, Athlete's Don't Do

Things For The Sake Of Doing. They Don't Just Eat

Anything, They Choose Their Food With Purpose In

Mind. They Purposely Decide Their Diet, Because They

Know The Path Of Being A Champion Doesn't

Accommodate A Careless Diet. They Exercise Regularly

To Keep Themselves Fit, To The Ordinary Person

This Type Of Discipline Can Be Daunting, But To The

Champion That Has Made His Or Her Mind Up, This

Is No Longer Hard It's A Way Of Life.

BE WHO YOU CHOOSE TO BE

 

TRAINING

Suspended KB Bench Press

3x20

Single Arm KB Bent Over Row

3x12

 

WOD

Tabata This:

25m Shuttle Sprint

Hand Release Push Ups

Pull Ups

 

-I AM LEGEND

THE DREAM OF LIFE

Remember To Never Forget How Beautiful Life Is.

Everyone Deserves A Chance, Everyone Deserves An

Opportunity, Everyone Is Important.

 

TRAINING

Establish 1RM

Behind The Neck Split Jerk

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

*10 Is Always With Barbell Only

 

WOD

500m Row

Rest 3 Minutes

500m Row

Rest 5 Minutes

7 Minutes Max Reps:

Burpee

 

-I AM LEGEND

HOW WE GROW OLD VS. HOW OLD WE GROW

 

As People, We Sometimes Have Funny Concepts About

Growing Old. We Don't Want To Become Old, But Neither

Do We Want To Die Young.

"Nobody Grows Old By Merely Living A Number Of Years.

People Grow Old By Deserting Their Ideals.

Years May Wrinkle The Skin, But Losing The Interest In

Life And Living Wrinkles The Soul.

Worry, Doubt, Self-Distrust, Fear, And Dispair - These

Are All The Long, Long Years That Bow The Head

And Turn The Growing Spirit Back To Dust."

As We Grow Older, We Need To Consider That HOW

WE GROW OLD Is Far More Important Than

HOW OLD WE GROW. Enjoy Your Journey

 

TRAINING

200m Farmer Carry *Barbell

5 Sets Of Increasing Loads

 

WOD:

4 Rounds of 5 Min AMRAP

*2 Min Rest Between Rounds

3x Hang Power Cleans 135/95

6x Shoulder 2 Over Head

9x Box Jumps 30/24

 

-I AM LEGEND



WHO WOULD HAVE THOUGHT

How Often In The Past Several Days Have You Tried To Push

Or Control The Wind (Your Life Circumstances)? I'll Bet If You

Stopped To Think About It For A Minute You Would Be Surprised.

Waiting In Line Or A Traffic Backup, Waiting On Hold On Your Phone,

Waiting For Someone For Lunch, Waiting For A Boring Meeting To End,

Or Waiting For Someone To Return Your Call Or Text Message.

I Could Go On And On, But If You Will Stop For A Minute And

Ask Yourself - "I Wonder How Many Times I Have Tried To Push &

Control Life's Passage Today With My Desire To Have Things My Way?"

Well, If It's At Least Ten To Twenty Times A Day Consider Yourself

Normal As Most People Get Upset, Stressed, Anxious, Or Even Angry

When Things Don't Go Their Way On Their Schedule.

You Can't Change Circumstances Or Challenges If You Don't

Confront Them, However Life Often Demands That We Accept What

Is Uncertain Or Lies Ahead With A Sense Of Faith, Hope, And Trust.

I Know, Not Always Easy, Believe Me. But, Think About It - Can

You Really Control What Waits Around The Corner When You

Don't Know What It Is? Change Is Relentless And Constant.

Uncertainty Is A Normal Part Of Everyday Life Regardless Of

Your Age, Gender, Race Or Any Other Circumstances.

I'm Sure We've All Thought About What The Future Might

Be Like For Us, But Really.... Who Would've Thought It Would

End Up Like This?? #UGL

 

TRAINING

15 Minutes To Establish

*Heavy Clean & Jerk

*Full Snatch

 

WOD

12 Minute AMRAP

10x Thrusters 95/65

100m Sprint

 

-I Am Legend

DRIVE TO THRIVE

 

One Definition Of The Word "Thrive" Means 

"To Realize A Goal Despite Circumstances." That Means

You Can Prosper In All Things No Matter What Is Going On

Around You. You Don't Have To Settle For An Average

Year; You Can Have An Extraordinary Year. You May

Be Planning On Just Getting By, It's Time To See Your

Dreams Come To Pass. It's Time To Thrive Because There

Is A Plan For You To Prosper In Every Area Of Your Life.

Many People Today Are Living In "Survival Mode." If They

Can Just Make It Through The Day, They've Accomplished 

Their Goal. And, There Are Times When Circumstances Can

Seem Overwhelming. There Are Seasons That Are More

Difficult From Others. The Most Important Thing Is That

We Thrive For Success In Every Direction Of Our Life.

 

TRAINING

Snatch Balance
1-1-1-1-15

(Warm Up: 10-8-5)

 

WOD

6 Rounds:

10x Pull Ups

10x Thrusters

100m Sprint

 

-I Am Legend 



REALITY IS FINALLY HERE

 

I Once Thought I Was At The End Of The Road.

Seeing Nothing But Iron Bars, Glass Windows, And Concrete

Walls I Knew That My Dreams Of Success Had Ended.

Dark Days Turned Into Brighter Ones, Hard Times Brought

Victories, And Through It All God Showed Me The Way. To

All The Ones Who Battled The Same Obsticles I Did On That

Long Road & To The Ones Who Are Still Battling....

May 2013 Bring You Many Blessings And May All Of Your

Dreams Come To Reality Just As Mine Did.

Happy New Years 2013

 

TRAINING

"Nutts"

10x HSPU

20x Deadlift

30x Box Jumps

50x Pull Ups

100x Wall Balls

200x Double Unders

400m Run With Weight

 

-I Am Legend

GIVE WHAT YOU WANT TO RECEIVE

 

 What You Give To One Person, You Will

Receive From A Different Source. So You Don't Have To

Give With The Expectation Of Receiving Back From The

Same Person You Give To, But Knowing That It Will

Definitely Come Back To You Multiplied From Other Sources.

It Works According To The Law Of Cause & Effect Where

The Universe Always Mirrors Back To You Whatever You

Do. Do Not Refuse Anything Good That Is Offered To You.

If Someone Offers You A Gift, Take The Gift And Just

Say, "Thank You". Give Up Your Beliefs About Accepting

Gifts From Others. Forget About Feeling Vulnerable Or

Owing Them Something. The Reason Why It Is Important

To Accept These Gifts Is That It Allows The Other

Person To Give. If You Wanted To Give A Gift, Wouldn't

You Want Someone To Receive Your Gift? Remember,

There Can't Be A Giver Without A Receiver.

Whenever You Accept A Gift, Know That You Are

Helping Yourself And The Giver To Complete The

Cycle Of Giving & Receiving. Of Course You Can Decline

A Gift When It Is Given For The Wrong Purpose Or

The Wrong Motive. When You Know That Someone Is

Giving You Something For The Purpose Of Enticing You

To Do Something That Is Not To Your Best Benefit,

You Have Every Right To Decline The Gift.

True Giving Is Always Out Of Love. Love Is The

Purist Motive Force And Giving Is The Expression Of

Love. When Someone Gives To You Out Of Love You

Will Know It.

 

Each Man Should Give What He Has Decided In His Heart

To Give, Not Reluctantly Or Under Compulsion, For

God Loves A Cheerful Giver. -2 Corinthians 9:7

 

TRAINING

Push Press *Heavy

5-5-5-5-5

Warm Up: 10-8-5-5

 

WOD

5 Rounds:

10 KB Snatch 53/35 *Each Arm

200m Sprint

 

-I Am Legend





I'VE HAD MY MOMENTS

Chances Are If You Ran Into Katherine On The Street

You Would Glance At Her And Simply Keep Walking.

Just By Looking You May Wonder How? Why? What?

Or Who Could This Woman Be To Live Out Of A Backpack

And A Few Loose Bags? When She Began To Tell You She

Was Once A Lawyer And A Successful Mother Of Two

It May Be Hard To Believe. I'm Sure If You Would Take A

Second To Ask Yourself Could This Be Me, You Would
Quickly Answer "No Way"! Katherine Was Married,
Had 2 Kids, And A Great Career. Her Husband Kept Her

And Her Two Kids Hostage In A House For Close To A Year

Before Killing Himself And There Two Children. The 

Reason For What He Did Is Unknown, And From That

 Day Forward She Was Unable To Cope And Lost Everything

She Had. Her Moment Of Success Ended In The Blink Of

An Eye. Our Moments Troughout Our Journey Must Be

Cherished... You Never Know When The Moment Will

Become A Memory!

 

TRAINING

 

Prep The Body: Thrusters 3x20 #65/#45

 

Strength: Box Squats *Front Rack 3x10

 

WOD

12 Minute AMRAP:

7x Deadlift 155/105

12x Push Ups

7x Box Jumps

 

-I AM LEGEND