HAPPY THANKSGIVING 2013

 

Feasting, Football Games, And Of Course, Black Friday

Sales Often Bury The True Meaning Of Thanksgiving.

Thanksgiving Causes You To Regain An Enthusiasm

For Life. If You're Anything Like Me It's Easy To

Get Grumpy, And Complain About The Way Things

Are, Or How Some People Treat You. Here's The

Problem: When You Constantly You Live With Less

Than Others, And That Nothing Ever Works Right For

You, You Blind Your Eyes To All The Blessings You

Really Do Have. Here Is A Suggestion That Will Bring

You Out Of Your Gloom And Return Some Enthusiasm

In Your Life: Give Thanks For The Small Things.

Be Thankful You Have A Pillow To Sleep On. I

Wonder How Many People In The World Go To Bed

Every Night And Don't Have A Pillow To Sleep On,

But You Do! Find Someone To Thank This

Thanksgiving, And Most Important, Take Time To

Thank God For All The Blessings He Has

Graciously Bestowed Up On You.

Happy Thanksgiving 2013

 

TRAINING:

"Filthy Fifty"

50x Box Jump

50x Jumping Pull Ups

50x KB Swings

50x Walking Lunges

50x K2E

50x Push Press

50x Supermans

50x Wall Balls

50x Burpee

 

-I AM LEGEND

THANK YOU BITTERNESS



Every Once In A While You Meet Someone Who Is

Harboring An Incredible Amount Of Bitter Energy. Their

Face Usually Wrinkles Pre Maturely, And Kind Words

Are Few & Far Between. The Bruises That Bitterness

Leaves Behind Can Become So Nasty That It May Seem

Next To Impossible To Heal Them. You See, Bitterness

Sucks The Life Right Out Of You - Not The Person You

Are Actually Bitter With. People Become Bitter For Many

Reasons - Usually Because They Feel Someone Has Wronged

Them. What Can A Bruised Ego Or Ill Feelings Do To You?

It Can Discourage You From Appropriate Behavior, It Can

Lead To Unnecessary Conflicts, And It Can Deplete You

Of Energy & Emotion. Worse Case Scenario, It Can Rob

You Of Relationships And Moving Forward In Your Life.

There Is A Vicious Cycle When It Comes To This Topic.

If Asked The Question: "Have You Ever Been Bitter?"

I Would Be Guilty Of Raising My Hands, Answering Yes.

Bitterness, Resentment, And Anger Do Not Equal A Good

Time, Let Alone A Good Life. Forgiveness Is What We Need.

Not To Say What Happened Was Acceptable, But That

You Forgive The Other Person, Allowing Yourself To

Release The Hold That Your Painful Feelings Have

On You. Bruises Eventually Heal, But It Takes Action

And Time To Heal From Bitterness Which Has Settled

In Your Heart. Just As We Are Thankful When Times

Seem Next To Perfect, We Also Need To Be Thankful

When Times Seem Cruel & Bitter.

 

TRAINING

Establish 3rm Bench Press

10-8-5-3..3..3

 

TRAINING

12 Minute AMRAP

10x Single Arm DB Snatch *Each Arm

20x Ball Slams

250m Row

 

-I AM LEGEND 

GIVE TIME TIME

It's Interesting How Time Works. One Minute You're Up,

Next Minute You're Down. One Minute You're Sad, Next

Minute You're Mad, And A Few Minutes Later You're Ok

Again. What Happens With The Passing Of Time? Do We

Process Specific Things For Our Own Good, And Forget The

Rest, Or Do We Simply Just Accept What Is, And Move On?

I Recently Read In A Book "A Million Miles In A Thousand Years"

Written By Donald Miller, That A Person Forgets More Than

50% Of Their Life. How Can Someone Forget More Than

Half Of Their Life? I Believe Forgetting Is Not Only Natural,

But Very Important During Our Growth Of Becoming

Better Individuals. Someone Once Told Me I Was Weak

For Saying I Was Willing To Do Anything In Order To

Prevent Something. I Believe Weakness Is Shown In Many

Forms, But Caring Definitely Isn't One Of Them. All I

Could Think About Was How Could Someone Say That,

But Before I Was Able To Put Too Much Thought Into It,

Time Stepped In, And Took Control. Time Doesn't Slow Down,

Speed Up, Or Stop For Anyone. Time Is Simply Time. We

Have To Remember That All We Can Do Is Surrender To

The Now, Forget What Was, And Have Faith Of What's To Come.

 

TRAINING

Front Squat

5-5-5-5-5

Deadlift

5-5-5-5-5

 

WOD:

50x Hang Clean & Press

*Each Time Bar Is Dropped 5x Burpees*

 

-I AM LEGEND

GRATITUDE IS THE ATITUDE

We Are About To Celebrate A Holiday That's All About Giving

 Thanks For What We Have (Including Turkey & Football).

But If We Think About Gratitude Only Once A Year, We

Overlook The Immense Power Of Practicing It Daily. If You

Aren't Already A Believer In The Thank You Community, Just

Think About What It Can Mean In Your Day To Day Lives

If You Embrace The Power Of Gratitude. Knowing That

Gratitude Comes With So Many Benefits, Why Do We

Struggle To Express It? I Think We Often Assume We Do

More Than We Do, Or We Tell Ourselves That It's Not

Worth The Effort. I Will Tell You From Personal

Experiences That It Is ALWAYS Worth The Effort To

Express Gratitude To Those In Whom You Are

Thankful For. We Cannot Predict What Tomorrow

Brings, But We Can Show Our Gratitude For What

We Have Today. Take A Few Minutes After Reading

This Whether It Be A Phone Call, Text Message, Email,

Or Maybe Within Yourself, And Show Gratitude To

What Or Who Is In Your Life Today That You Are

Thankful For.

 

TRAINING

Hang Power Snatch

Establish A 1rm

 

WOD:

12 Minute Running Clock:

Every Minute On The Minute

10x KB Swings

10x Box Jumps

 

-I AM LEGEND

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