THE POWER OF BELIEVING

Why Is It Hard For Some People To Believe That They Have

The Ability To Make Something Special Out Of Themselves? Is It

Really Fair To Say That You Just Need To Be Sure Before Plunging

Into The Unknown? Have You Ever Noticed That People Who Have

Found Success, Does Not Necessarily Mean That They Have Done

This In A Short Span Of Time? If You Take A Look At These People,

They Will Tell You Stories Of Relentlessness And Perseverance, And

Believing In Something Even Though People They Know Gave

Up On Them. Now, Believing In Positivity Is Something We Do Not

Always Do, Almost Everything In Our Lives, We Tend To Fight Or

Hold On To What We Believe Is Coming Or Has Come. Sometimes

Things Do Not Go Our Way, And What We Do Is Blame These

Problems To People Or Things That We Have No Control Of.

Start Believing And Start Taking Control Of Your Life.

TRAINING

Press

2x2x2x2x2

WOD

"Kelly"

5 Rounds:

400m Run

30x Wall Balls #20 / #14

30x Box Jumps

-I Am Legend

OVERCOMING SETBACKS IN LIFE

I Usually Try To Avoid Cliches, But When It Rains It Pours.

Recently, It Has Been Revealed To Me That Most People Are

Recovering From Something. It Was Planted In My Mind A Long

Time Ago That Some People's Lives Are Easier Than Others, But

That Is Not True. I Imagined That Hard Times Show On A Person's

Face Or In Their Attitude. The People Who Smile Everyday And

Have A Great Attitude Could Not Possibly Know What It Is Like

To Suffer. The Truth Is That We All Go Through Things And What

Truly Seperates Us Is How We Let It Affect Us. Some People Can

Sustain A Certain Lifestyle Their Entire Lives, Others Make Progress

And Develop A New Approach. No Setback Seems Minor When

You Are Experiencing It. There Is Also No Way To Determine If

One Setback Is Bigger Than Another. Recent Experiences Have

Shown Me That People Go From Challenge To Challenge. Some

Use Those Challenges To Become Better, Some Become Bitter.

All We Can Do Is Live & Learn. God Bless.

TRAINING

Back Squat

3x3x3x3x3

WOD

4 Rounds

20x Wall Ball

20x Ring Dips

400m Run

-I Am Legend

ALWAYS BE CONTENT BUT NEVER SATISFIED

This Might Be A Tough One To Understand. You May Be

Asking Yourself; Don't Content And Satisfied Mean The Same

Thing? Not Really. Contentment Is Something We Should All

Be Striving For. To Be Content, As Far As I'm Concerned, Is To

Be Able To Be Happy In The Life You're Living; To Have The Ability

To Be Grateful For What You Have And Enjoy Life. I'm Content,

But I'll Never Be Satisfied. To Say That You Are Satisfied With

Everything In Your Life Is Just A Way To Justify Giving Up On Your

Dreams. I Believe That If You Ever Feel Completely Satisfied With

Everything In Your Life, You Haven't Set The Bar High Enough.

You've Given In To The Temptation To Accept Mediocrity. You've

Settled For Being Good Rather Than Striving To Be Great. I

Encourage You To Not Allow Yourself To Be Completely Satisfied

With Your Life. The Only Time You Should Allow Yourself To

Stop Striving To Be Better Is When You're Six Feet Under!!

Training

Tabata Abs

WOD

AMRAP In 15 Minutes

4x HSPU

8x Power Cleans #155 / #105

12x Box Jumps

-I Am Legend

TOO MUCH ON YOUR PLATE?

Overwhelm Isn't Just Having A Lot Of Things To Do.

When You're Overwhelmed You Often Feel Stuck Because

There's So Much To Do You Don't Know Where To Start. Being

Overwhelmed Can Keep You Going Around In Circles. Ask,

"What Is The Most Important Thing To Do Right Now?" Focus On

That One Thing. Many 'Urgent' Are Not As Important As You Think.

I Suggest You Step Back And View The Big Picture. What Exactly

Are You Trying To Do? It Is Possible To Get So Caught Up In The

Detail That You Lose Sight Of What Really Needs Doing. If The

Task Seems Too Big Break It Down Into Small Easy To Do Steps.

If You Are Struggling To Make A Decision, Just Do Something, It

Doesn't Really Matter What, Do The First Thing That Comes To

Mind. You Will Soon Know Whether It Is The Right Decision For

You. Simply Change Your Mind If It Is Obvious That You Could

Make A Better Choice. Focus On One Thing At A Time, And Complete

The Task Before Starting Something Else. Switching Between

Tasks Can Be An Energy Drain And Time Waster.

TRAINING

Snatch Grip DeadLift

2x2x2x2x2

WOD

Claudia

5 Rounds

400m Run

20x Kettle Bell Swings #53 / #35

-I Am Legend

ARE BACK SQUATS REALLY IMPORTANT?

These Days, It Seems Like Everyone "Already Knows"

How Important Squats Are. And Yet, It's Still Incredibly

Rare To See Anyone Performing Full Squats In Most Gyms.

And It's Even More Rare To See Someone Working HARD With

The Barbell On Their Back. Everybody Loves RESULTS Right?

And Given That So Many People Aren't Seeing Results From

Their Efforts Combined With The Fact That Most Squat Racks

In Gym's Are Mainly Used For Bicep Curls.... I Can't Help But

Wonder If People Are Under-Estimating Just How Important

Squats Are. Here Are 5 Important Reasons Why Squats Are

So Important.

#1. Squats Are A Full Body Exercise

#2. Squats Boost Favorable Hormones

#3. Squats Build Strength In Your Hips And Core

#4. Squats Build Overall Muscle Mass

#5. Squats Build Mental Toughness

TRAINING

Bench Press

3x3x3x3x3

WOD

3 Rounds

10x DeadLift #275 / #185

50x Double Unders

-I Am Legend

ACTIONS ARE LOUDER THAN WORDS

Actions Speak Louder Than Words!

Therefore Beginning Today, Encourage As Well As Challenge

Yourself To Do This. On A Small Index Card Write "I Said Something

Good." On The Other Side Write, "I Said Something Bad." Carry

The Card With You For A Whole Day. Everytime You Say Something
To A Person, Make A Check Mark On The Side Of The Card That

Fits Your Words. At The End Of The Day Add Up The Check That

Marks On Each Side. How Did You Do? Always Remember To Look

For The Good In Other People. If You Say Anything, Say Something

That Will Make Another Person Feel Happier Or Better About

Themselves. Remember, You Shall Pass Through This World But

Once. Any Good Therefore You Can Do Or Any Kindness You Can

Show To Any Human Being Please Do So.

Dear Lord, Make Me An Instrument Of Your Peace; Where There

Is Hatred, Let Me Show Love; Where There Is Injury, Pardon;

Where There Is Doubt, Faith; Where There Is Despair, Hope;

Where There Is Darkness, Light; Where There Is Sadness, Joy;

Where There Is An Idle Tongue, Help Me To Keep Away From Them.

TRAINING

Hang Squat Clean

2x2x2x2x2

WOD

Max Rep KB Swing In 4 Min #53 / #35

Rest 1 Minute

3 Rounds:

Max Burpee In 30 Seconds / 30 Seconds Rest

-I Am Legend

ARE YOU GETTING TOO COMFORTABLE

Are You Flowing Towards All The Directions You Want To?

Or Are You Limiting Yourself Because You Feel "Safe" Or

"Comfortable" Being Where You Are? One Thing I Have Noticed

Throughout Life Is - People Are Never Truly Happy Being Where

They Are, No Matter Who They Are. Each One Has His Or Her

Unique Way Of Expressing It. We All Want More From Life But

It All Boils Down To How Many Of Us Actually Get Down To Doing

Something About It. If You Don't Change Your Direction From

Time To Time, The Change Happens Anyway But You May Not Like

Where You Are Headed. Some Of Us Get So "Comfortable" With

Our Lives Without Realizing That This Attitude Is Denying You

Of The Life You Actually Wish For. Puffy Clouds With Words Like

"Risky" & "Discomfort" Keep Hovering Overhead As We Go About

Living A Life That We Make Ourselves Believe We Are Happy With.

The Difference Between You And The Person You Would Like To

Be Is The Comfort Zone You Live In. The Comfort Zone You Are

Used To Is Only An Illusion That You Have Created From Your

Past Thoughts. You Just Have To Start Creating A New Illusion

With Your Mind And You Will Be Able To Live The Life You Want.

TRAINING

100x Pull Ups *Any Style

WOD

"GRACE"

30x Clean & Jerk #135 / #95

-I Am Legend

KNOWING YOUR LIMITS... WILL YOU GO PASSED THE POINT

Let's Assume For A Moment That There Are No Physical Limits,

What Your Body Can Accomplish Is Only Limited By Your Mind.

If You Have A Winning Spirit You Can Accomplish Whatever You

Want. Sounds Familiar? It Certainly Sounds Motivational And The

Proponents For This Hypothesis Have A Lot Of Examples To Share.

But Is It True? I Know Of Numerous Examples Of Athletes With

Great Determination And Unwavering Efforts To Win - Who

Ended-Up Absolutely Devastated When They Did Not Win. It Seems

Safe To Assert That At The Very Least The Mind Is Not In All Cases

The Power That Limits The Body's Physical Abilities.

TRAINING

Front Squat

3x3x3x3x3

WOD

21x Power Snatch #115 / #75

200m Run

15x Power Snatch

400m Run

9x Power Snatch

600m Run

-I Am Legend

HAVING AN EMOTIONAL OUTLET

Making Changes In Your Life Can Cut Down On Negative

Emotions, But It Won't Eliminate Your Stress Triggers Entirely.

As You Make Changes In Your Life To Bring About Less Frustration,

You Will Also Need To Find Healthful Outlets For Dealing With

These Emotions. Regular Exercise Can Provide An Emotional Lift

As Well As An Outlet For Negative Emotions. Meditation Can Help

You Find Some "Inner" Space To Work With, So Your Emotions

Don't Feel So Overwhelming. Finding Opportunities For Having

Fun And Getting More Laughter In Your Life Can Also Change Your

Perspective And Relieve Stress. Find A Few Of These Outlets, And

You'll Feel Less Overwhelmed When Negative Emotions Do Arise.

TRAINING

*Hang Power Clean

3x3x2x1x1

WOD

50*40*30*20*10

Double Unders

10*8*6*4*2

Renegade Rows #55 / #35

-I Am Legend

PERSONAL GROWTH... LET THE JOURNEY BEGIN!

You Need To Have A Self Improvement Plan And A System

For Your Personal Development & Growth. And Then Take

Consistent And Continuous Actions. When You Know In Which

Direction You Want To Go, You Will Work On Yourself, Do All That

You Can Do And Do Your Best. As You Do This You Will Begin To

Grow. Ask Yourself These Few Questions:

*Do You Like Where You Are And What You Have Become?

*Have You Ever Wished That Your Life Was Better?

*Is Your Relationships With Others Working The Way You Want?

*Are You Producing The Results That You Want?

*What Makes You Feel Good?

*Why Do You Do What You Do?

*How Do You Go From Where You Are To Where You Want To Be?

When You Begin To Ask Yourself These Types Of Questions, You

Will Start Looking For The Answers Within You. And Your Journey

To Heal, Improvement & Growth Will Begin.

TRAINING

Push Jerk

3x3x3x3

WOD

3 Rounds

400m Run

5x C2B Pull Ups

10x Push Ups

15x Back Squat #115 / #75

-I Am Legend

DO YOU BELIEVE IN YOUR DREAMS?

Belief Is Something Which Can Be Built By Thinking In A

Particular Way, Using Both Your Logical Mind And Your Emotions.

You See, If Your Focus Upon The Same Thing Clearly And

Consistently With A Positive Emotional Attachment You Will

Naturally Be Led In That Direction. You Create A State Of Tunnel

Vision For Yourself Simply By Applying Consistent Focus. Just

How Do You Access This Magical Ingredient Of Self-Belief? We Tend

To Think You Either Believe In Something Or Not. But This Really Isn't The Case. If You Were To Ask Cornelius Vanderbuilt Or Winston

Churchill (2 Examples Of Human Beings Who Had Unshakable

Belief) How They Came To Have Their Strong Belief, They Would

Both Say That Their Belief Came From The Way In Which

They Thought. I Read A Motivational Message Earlier Today Which

Directed One To Teach Your Imagination To Visualize Successful

Moments. It Had A Small Proviso Added; To Just Be Sure That You

Are In The Picture. To Capitalize Upon Your Natural Talent Of

Dreaming, You Should Ensure That You Picture What You Really

Want To Happen And Not What You Do Not Want To Materialize.

TRAINING

1 Mile Run *For Time

WOD

AMRAP In 10 Minutes

6x Box Jumps *On The Minute

Max Rep Push Ups For Remainder Of Minute

*Count Total Reps Of Push Ups After 10 Minutes Expires.

-I Am Legend

SELF-ACCEPTANCE VS. PERSONAL GROWTH

Within This Pardigm It's Only Natural That The Conflict Between

Self-Acceptance And Growth Should Arise. Once You Start

Labeling Some Points Of Your Life As Being Of "Higher" Or "Lower"

Quality Than Others, Then You Have The Means To Compare Any

Point To Any Other. How Does Your Life Today Compare With

Your Life 5 Years Ago? Are You Richer? Happier? Healthier?

Now You Have To Decide How Much You Want To Push Things

To Improve In Quality As You Progress Through Life. You Can

Accept Your Current Position As Adequate And OPT To Simply

Maintain It, Or You Can Strive To Achieve Something Greater.

You Can Also Adopt The Belief That Your Life Is Largely Out Of

Your Control, In Which Case Your Best Bet Would Be To Learn To

Accept Whatever Outcomes You Experience, Regardless Of How

You Might Rate Their Level Of Quality. The More You Accept Where

You Are, The Less Motivation There Is To Grow. And The More You

Push Yourself To Grow, The Less Satisfaction You Derive From Your

Current Position. Always Have A Vision Of Getting Better!!

TRAINING

*100 K2E After Wod

WOD

3 Rounds 1 Minute Stations

*Sled Pulls

*Rope Climbs

*Hammer On Tires

*Farmer Carries

*Tire Flips

-I Am Legend

OUT WITH THE X'BOX & IN WITH THE BOX JUMPS

There Is A Lot Of Talk About How Many Overweight Children

There Are In The United States. Statistics Show 1 Out Of Every

3 Children Is Overweight Or Obese. And The Number Doesn't

Seem To Be Going Down. Books Are Written About It. Magazine

Articles Have Been Written About It. Even The First Lady Of The

United States Has Gotten Involved. While There Has Been Much

Said And Written, Finding Solutions Is The Key To Helping Kids

Change. Studies Show That Children Follow The Example They

See In The Home. If Mom Eats Healthy, They Will Eat Healthy.

If Dad Stays Active, They Will Be Active. The Reverse Is Also True.

Parents Who Do One Thing And Say Another Are Not Very

Effective Examples. Kids Tend To Be Very Good Observers. They

Are Also Very Good At Noticing Inconsistencies. So, For Healthy

Kids WE NEED HEALTHY PARENTS!

TRAINING

*200 Abmats

WOD

5 Rounds:

3x Power Snatch #135/#95

5x OHS

7x Lateral Burpee

-I Am Legend

SELF CONTROL & WHAT IT TAKES TO KEEP IT

TEMPTATION COMES In Many Forms, Often So Potent,

So Animal, That It Seems Impossible To Resist. Eating Too

Much, Drinking Too Much, Spending Too Much Or Letting

The Heart Rule The Head. We Get Instant Messages From Deep

In The Gut That Resonate Through The Mind, Trying To Dictate

Our Behaviour. One Of Humanity's Most Useful Skills, Without

Which Advanced Civilizations Would Not Exist, Is Being Able

To Engage Our Higher Cognitive Functions, Our Self-Control

To Resist These Temptations. Psychologists Have Found That

Self-Control Is Strongly Associated With What We Label Success:

Higher Self-Esteem, Better Interpersonal Skills, Better Emotional

Responses And, Perhaps Surprisingly, Few Drawbacks At Even

Very High Levels Of Self Control. For More Important

Information Read An Article From Dr. Kentaro Fujita On

www.spring.org.uk/2008/09/how-to-improve-your-self-control.php

TRAINING

Squat Clean

1x1x1x1x1

WOD

5 Rounds

10x SDHP #135 / #95

15x Push Ups *New Standard

20x Double Unders

-I Am Legend

LETTING GO AND BEING FREE

When We Are Faced With The Moment Of Losing Something,

Whether It Be A Job, Loved One, Or A Way Of Being, It Can Act

As A Catalyst Of Reversion. Leading Us On A Path Away From

Ourselves. It Is Almost As If In Order To Deal With It We Must
Lose Ourselves As Well. To Be Present Is Harder Than Letting Go

Of The Situation And Falling Into What Overwhelms Us. To See

Ourselves Clearly In These Moments Helps To Exist With What Is

Happening. By Letting Go Of Ourselves We Lose The Hold Of Not

Only Of Our Own Reality But Of What Is True. It Is Almost As If

We Prefer To Hide In The Moment That Most Scares Us, Than See

It For What It Is So That We Can Move On. This Does Make Sense,

For To Admit That We Have Lost Something Means That It Has

Really Happened. But Admitting It Is Often The First Step To

Recovery Into The Present, It Allows Us To Come Back To Our Life.

Let Go Of Whatever Holds You Back... Be Free

TRAINING

DeadLift

*Find New PR'

WOD

800m Run

3 Rounds

Mas Rep Ring Dips

Max Rep Straight Bar Curl #75 / #45

800m Run

-I Am Legend

EVERYONE NEEDS A COACH!!

If You Look Around At The Top Performers Today In Any Field -

Sports, Sales, Or Even Coaching Itself - You'll Find That Almost

All Of These Top Performers Have At Least One Thing In Common.

They All Had A Coach At One Time Or Another In Their Professional

Careers. Whether It's Golf, Tennis, Running, Sales, Business

Management, Or Writing, A Coach Can Help You Perform At A Much

Higher Level. Here's How:

-A Good Coach Will Keep You Motivated. Since You Have To Report

Regularly To Your Coach, You'll Get Constant Feedback &

Encouragement, This Will Keep You Motivated To Achieve Your Best.

-A Good Coach Will Offer A System For Success. With A System

In Place, You'll Be More Likely To Stick With It.

-A Good Coach Will Help You Learn To Plan. Your Coach Will Help

You Set Goals That Are Realistic And Design Training That Will

Help You Achieve Those Goals. Another Words A Good Coach

Will Help Keep You Focused.

-A Good Coach Will Offer You Professional Advice. They Will Help

You Get Beyond Certain Plateaus When You No Longer Seem To

Be Moving Ahead & Improving.

Everyone Needs A Coach. So Find A Coach Who Is Right For You.

So Get Ready To Enjoy The Climb To Your Top Level Of Performance.

TRAINING

50x GHD Situps

WOD

AMRAP 15 Minutes

3x HSPU

6x Front Squat #155 / #105

-I Am Legend

STUCK IN A RUT?

When You Are Stuck In A Rut It Can Be One Of The Most

Demotivating And Depressing Experiences You Will Ever Face.

When You Are Going Nowhere Fast And The World Is

Changing Around You, The Common Feeling Is One Of Being

Trapped. We Often Feel Trapped When We Stop Learning And

Experiencing New Things. When We Are Born We Begin Our

Learning Journey, Discovering The World Around Us Through

Our Experiences. As We Grow Older We Crave Growth And

Further Development And We Seek To Further Our Own

Knowledge And Experience. So What Happens When We Stop

Learning? When We Leave School, Get A Job And Settle Down.

Do Our Needs For Mental Stimulation Subside? The Simple

Answer Is NO! Set Goals / Always Be Learning / Experience New

Things / Overcome Your Weaknesses / Exercise / Meet New

People / Help Other's Every Chance You Get.

TRAINING

Bench Press

3x3x3x3

WOD

5 Rounds

5x Hang Power Snatch #135 / 395

10x Burpee

30x Double Unders

-I Am Legend