IMAGINATION OVER DIPLOMA?

Albert Einstein's Was Estimated At 160, Madonna's
Is 140, And John F. Kennedy's Was Only 119, But
As It Turn's Out, Your IQ Score Pales In Comparison
With Your EQ, MQ, And BQ Score's When It
Comes To Predicting Your Success And Professional
Achievement. IQ Tests Are Used As An Indicator
Of Logical Reasoning Ability And Technical
Intelligence. A High IQ Is Often Prerequisite For
Rising To The Top Of All Business Today. It
Is Necessary, But It Is Not Adequate To Predict
Executive Competence And Corporate Success.
By Itself, A High IQ Does Not Guarantee That You
Will Stand Out And Rise Above The Rest.
Imagination As Well Has A Huge Factor In
Success! Intelligence Is Wonderful, But If
You Are Unable To Think "Outside The Box"
All That Intelligence Has Potential To Be
Wasted. Use Your Imagination Often
And BELIEVE In Your Vision #UGL

TRAINING
1 1/4 Front Squats
3x3x3x3x3

WOD
20x Hang Power Cleans 135/95
200m Run
20x Deadlifts
200m Run
20x Thrusters
200m Run
20x Front Squats

-I Am Legend

PEACE OF MIND

In A World Where Stress, Strain, Rush &

Restlessness Abound, Peace Of Mind Is Of

Paramount Importance. It Is A Treasure That

Everyone Desires, But Only Very Few Know

How To Gain It, And Even Fewer Really Do

Something To Get It. With All The Advancement

Of Science, No Remedy Has Yet Been Found

For Lack Of Inner Peace. Often, Even When

Being In Good Financial Condition And In

Good Health, People Have No Peace Of

Mind, Which Only Proves That Peace Of

Does Not Depend On External Conditions

Or On Any Scientific Or Technical Progress.

The Solution Has To Come From Within.

It Is Not Always Possible To Change External

Conditions, But You Can Certainly Change

Your Inner Attitude And Learn To Stop

Allowing Outside Influences Affect Your
Moods & States Of Mind.

TRAINING

Speed/Skill Drills

Tabata Banded Sprints

Agility Ladder

WOD

5 Rounds:

8x Back Squat #115/#75

16x KB Swings 53/35

-I Am Legend

HOW RICH IS YOUR MINDSET

We All Want To Be Wealthy.

Everyone Wants To Have A Comfortable

Life With Good Health & Material

Wealth. But Wanting To Be Wealthy

Always Raises A Question "HOW?"

A Lot Would Say You Need To Start A

Business, Start Working Hard, And

Start Acquiring Assets Instead Of

Liabilities. And Most Of Those Who Do

So Fail In The Long Run. Why? It's

Because They Failed To Start With A

Wealthy Mindset. Being Wealthy Starts

In The Mind And If You Are Not Mentally

Prepared To Be Rich Then You Never

Will Be. If You Want To BE Rich You

Have To THINK Rich!

TRAINING

OHS

5x5x5x5x5

WOD

10-1

Power Clean #135 / #95

Pull Ups

-I Am Legend

BRIDGES BURNED ARE LESSONS LEARNED

"May The Bridges I Burn Light The Way"

Eliminate Your Possiblility To Retreat And

Force YourSelf To Move Forward. Burn The

Bridges Behind You And Begin The New

Chapter In Your Life. Sometimes It Is

Necessary To Burn The Bridges Behind You,

So That You Do Not Get Tempted To Go Back To

Your Old Secure & Comfortable Routine. If You

Want A Change In Your Life, Perhaps You Seek

New Adventures & Challenges That Require A

Total Renewal Of Your Daily Schedule, Then You

Have To Let Go Of Some Parts Of The Past. If You

Are Determined To Change Something In Your
Life You Have To Get Out Of Your Comfort Zone

Even Though It Does Not Feel As Safe &

Secure As What You Are Used To. It Takes

Time To Get Used To Changes, But As Long
As You Hang In There, After A While You Will
Get Customed To It, And It Will Become A
Natural Part Of Your Life. So When We Start

Your Journey Towards A New & Improved

Lifestyle, We Have To Go All The Way! We

Must Not Retreat To Our Old Life Therefore

It Is Necessary That We Burn The Bridges

Behind Us. If We Are Constantly Moving Back

& Forth And Can't Really Decide If We Are

Able To Complete The Task, We Will Never Reach

Our Goal!

TRAINING

Elevated Deadlifts

3x3x3x3x3x3x3

WOD

5 Rounds:

6x TGU #44 / #26

12x Push Ups

18x Air Squats

-I AM LEGEND

GOD BLESS THE OLYMPICS

The Olympics Are A Platform For Athletes
To Shine, And To Inspire People Around The World.
Audiences Marvel At How A Singular Person,
Whether Competing By Themselves Or On A
Team, Can Push Themselves To Their Absolute
Limit To Win, Overcome Others And Themselves
To Bring A Medal Home For Their Nation. These
Olympians Become Beacons Of Inspiration, And
Are Looked Up To As Role Models By The Young
Ones Around Us Who Probably Think "Why
Can't I Do That?" From Running, Swimming,
Lifting Weights, Skating, Etc... There Always
Is Going To Be An Athlete That Takes Your
Breath Away With Their Talent And Skill.
2012 Olympics Live In London

TRAINING
Max Effort Method
3 Rounds:
Max Rep Push Press #75 / #45
*Rest 45 Sec Between Sets
Rest 3 Minutes
3 Rounds:
Max Rep Front Squat #95 / #65

WOD
10 Rounds:
1x Muscle Up Or (3x C2B 3x Dip)
1x Deadlift #315 / #205
1x Back Squat #185 / #125
1x Squat Clean & Jerk #155 / #115

-I Am Legend

YOU SHOULD HAVE SEEN IT IN COLOR

Seeing Is Believing... I Remember In Photojournalism

Our Teacher Said "An Image Or Picture Can Be So

Powerful That It Can Change The World!" It's Not The

Image Themselves That Changes The World, But

Those Images Have Provoked Reactions In People,

And Those Reactions Have Caused Change To Happen.

An Image Can Have A Profound Impact On Our Mind

And Can Change Our Perception On Certain Issues

And How We View Things Around Us. A Good

Picture Tells A Visual Narrative - It Tells A Story!

One Single Photograph Has The Ability To Convey

Emotion, Mood, Narrative, Ideas And Messages -
All Our Which Important Factors Of Storytelling.

Whether It's A Picture Of Grandma's House That

Reminds You Of Family Get Togethers, A Photo

Of Childhood That Brings Back A Certain Memory,

Or A Picture Of One Who May Have Passed On

Whom You Were Very Close Too.... Take A

Second To Remember The Story That Comes

With The Image You See. Treat Everyday As

If It Were Later Going To Be A Great Memory,

And whether you take a picture with your new

IPhone, Digital Camera, Or Simply With You

Mind Always Remember The Story That Comes

With It.

TRAINING

Push Press *Heavy

5x5x5x5x5

WOD

500m Row

20x KB Push Press #35 / #18

400m Row

20x KB Push Press

300m Row

20x KB Push Press

200m Row

20x KB Push Press

100m Row

-I Am Legend

3 YEARS & GOING STRONG

Out Of My Element, Beyond My Comfort Zone,

And Very Far From Home. I Found CrossFit In

A Small Garage In My Apartment Complex In

June Of 2009. Carl Edwards (In Picture Above)

And Justin Stidham Had Just Affiliated With

CrossFit HQ And Opened CrossFit Point Break.

There Were Many Days Where I Wanted To Quit,

Find Another Workout, And Be Done With This New

Program Known As CrossFit. It Was A Mixture

Between The Failures & Short Comings That Kept

Me Coming Back. Weird Right? You Would Think

That Failing At Something Time & Time Again

Would Push You Away, But It Was The Failure

That Drove Me To Get Better One Day At A Time.

One Push Up, One Burpee, One Air Squat,

One Box Jump At A Time Was All I Focused On.

Now June 2012 I Celebrate 3 Years Of CrossFit.

I Can't Name Everyone But I Am So Thankful &

Blessed To Have Met The People I Have And The

Support From The Community Has Been Unreal.

Thanks Justin Stidham & Carl Edwards For

Bringing Me In And Literally Changing My Life

With A Program That Is World Wide Now.......

CROSSFIT

TRAINING

Clean & Jerk

2x2x2x2x2

WOD

15 Min Amrap:

200m Run

15x Wall Ball

15x Push Ups

-I Am Legend

HAPPY ANNIVERSARY

March Ever Onwards, Friends

Keep Our Pace Together

We Never Break Our Stride

For Behind Us Blazes Wildfire

Overhead Roars The Storm

Never Can We Falter

Never Shall We Fall

-From The Notes Of An Unknown Soldier "Doomsday 1944"

TRAINING

Back Squat

10x @ 55%

10x @65%

10x @75%

WOD

"Diane"

21-15-9

Deadlift #225 / #155

HSPU

-I Am Legend

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