WHAT MAKES A WORLD CLASS COACH?

Look At The Face On Michael Jordan! Now Look

At The Face Of Phil Jackson! An Elite World Class Athlete

Relying On His Coach To Tell Him What Move To Make Next.

Even The Best Athlete's In The World With A Mass Amount

Of Talent Trusts That Their Coach Will Lead Them To Victory.

Much Attention Is Paid To The Impact Of Stress On

Elite Athletes, But Until Recently, The Impact Of Stress

On Their Coaches Has Been Largely Ignored. What Is Really

Important About This New Discovery Is That The Way

Coaches Deal With Their Own Stress Directly Impacts The

Performance Of Their Athletes. You Practice, I Coach. You

Play, I Coach. You Lose, I Coach. You Win, I Coach. You

Celebrate, I Coach. Once You Commit To Being Someone's

Coach On The Court, Field, Ring, Or In Life; It Is Very

Important To To Know This: It Is Your Job To Bring Out

The Best In Them, It Is Your Job To Be There, To Motivate

And To Show Strength No Matter What! Phil Jackson Said,

"When A Player Surrenders

His/Her Self-Intrest For The Greater Good, His/Her Fullest

Gifts As An Athlete Are Manifested".

TRAINING

Push Jerk

3x3x2x2x1x1

WOD

400m Run

21-15-9

Dual DB Thrusters #35 / #25

KB Swing #70 / #53

400m Run

-I Am Legend

HOW DO YOU RELAX? DO YOU RELAX ENOUGH?

A Great Way To Control Your Stress Levels Is

By Getting The Rest You Need. The Only Way We Can

Do That These Days Is By Putting All Our Daily

Distractions Out Of Our Rooms And Our Minds, This

Can Mean Turning Off The Computer, Putting Away The

Cell Phone, And Any Other Electronics That Could Connect

You With Your Daily Problems. Getting A Good Night

Sleep Is A Big Effect On How The Rest Of Our Days May

Go. Being Able To Conquer Your Stress Is Very Important.

If We Let Our Stress Get Out Of Control Many Negative

Things Can Begin To Grow. We Can Easily Forget About

How Important It Can Be To Just Sit Back And Take 5

Sometimes. Always Make Time For Yourself, And Focus

On Getting A Good Nights Sleep Every Chance You Get.

TRAINING

Power Cleans

1x1x1x1x1x1x1

WOD

200m Run

15x Curtis P's #135 / #95

400m Run

21-15-9

Hang Power Snatch #95 / #65

SDHP #95 / #65

200m Run

-I Am Legend

DEALING WITH A GROUCH?

Getting Rid Of Negativity Is Essential For People

And Organizations Who Want To Be Successful. Negativity

Spreads To Relationships, The Work Place And Holds

A Person Down. Psychiatrist And Grief Expert Elisabeth

Kubler-Ross Said, "Negativity Can Only Feed On Negativity",

Which Means It Can Be "Starved Out" If It Is Replaced By

A More Positive Attitude. Getting Rid Of Negativity Is Not

Easy, But Can Be A Life Changing Experience. It May Only

Be One Small Thing In Your Life That Is Keeping You From

Going To The Places You Wish To Be. Step Back For One

Minute Today, And Really Think About How You Can Get

Rid Of The Negativity In Your Life And Replace It With Greatness!

TRAINING

Hang Squat Snatch

3x3x2x1x1

WOD

5 Rounds:

3x Front Squat #185 / #135

10x Burpee Box Jump

50m Bear Crawl

-I Am Legend

BARELY HANGING ON?

Ever Feel Like You're Just Barely Hanging On?

While Others Can Make A Difference, The Voice

That You Listen To More Than Any Other, And Rightly

So, Is Your Own. If You Believe That Everyone Has Their

Own Unique Gifts And Has A Contribution To Make In The

World, Why Not Believe That For Yourself. Every Morning

When You Look At Yourself In The Mirror, Say To Yourself

"This Is The Best Day Of Your Life And Whatever You Need To

Do, You Can Do It".

TRAINING

DeadLift

2x2x2x2x2

WOD

AMRAP In 10 Minutes

7x Thrusters #115 / #75

7x Pull Ups

7x KB Swing #53 / #35

-I Am Legend

BUILD YOUR CONFIDENCE UP, UP, UP & AWAY!

Building Confidence Is Actually An Easier Task Than You

Might Think. You Just Have To Focus On How You View

Yourself And Your Life In A Different Way. One Of The

Biggest Barriers To Building Confidence Is Allowing Yourself

The Questionable Luxury Of Thinking "It's Not Fair" Or

"I Didn't Deserve That". Forget All That Stuff About Having

Dealt A Poor Hand. It Saps Your Energy And Drains Your

Confidence And Enthusiasm. It Get's In Your Way. It

Distracts You And Takes You Away From Your Purpose In

Life. Let's Just Accept The Fact That Everyone's Life

Circumstances Are Different & Unique To Them. We Are

Each On Our Own Unique Learning Curve And Some Of Us

May Appear To Have A Far Easier Or More Comfortable Life

Than Others. But One Thing For Sure Is That The Happiest

And Most Successful People Don't Think "It's Not Fair"

Whenever They Come Across A Challenge In Life.

TRAINING

OHS

8x8x8

WOD

21-15-9-15-21

Push Press #95 / #65

Wall Ball #20 / #14

Push Ups

-I Am Legend

YOU BELIEVE BALANCE IS THE KEY TO LIFE?

How Can We Find Time In These Busy, Fast Paced

And Overwhelming Life And Work Experiences To Find

Balance In Our Life? Before That, We Have To Find Out

What We Mean By Balance. Sometimes Balance Is A

Different Experience For Different People, Or We Have

A Different Expectation Of What It Means To Have Balance

In Life! What Does Balance Mean To You?

According To The Dictionary, Balance Means: Emotional

Stability, Calmness Of Mind. For You, Does It Mean You

Will Have Time To Get Your Work Done And Have Time

For Family And Friends? Does It Mean You Will Have Time

For Yourself? Does It Mean You Will Eat Healthier? Or

Perhaps It Might Mean That You Will Find Time To

Exercise? Figuring Out What Your "Balance" Looks Like

Is Essential. Every Individual Has His Or Her Own

Interpretation Of The Word "Balance". Until You Know

What Your "Balance" Will Look Like, It Is Difficult To Move

Forward. In Order To Figure Out What Your Balance Looks

Like, It's Important To Figure Out What Your Goals Are In

Life. Do You Have Long - Term Goals? Short - Term Goals?

If Not, Now Is The Time To Consider What Your Goals Are!!

TRAINING

3x 50m Sprint 50%

3x 50m Sprint 100%

3x 50m Sprint *For Time W/ 30 Sec Rest

WOD

Cindy

AMRAP In 20 Minutes

5x Pull Ups

10x Push Ups

15x Air Squats

-I Am Legend

WHEN LIFE'S NOT FAIR... GET OVER IT

Everyone's Life Is A Series Of Ups And Downs, Of

Valleys And Mountain Tops. We Often Think That If

We Do All The Right Things That All Will Go Well For

Us, But The Truth Is That Bad Things Happen To Good

People. The World Doesn't Owe Us A Living And Even

When We Feel That We Deserve A Good Life, We Are

Sometimes Thrown A Curveball. We Need A Certain Amount

Of Hardship To Develop Our Characters And To Make

Us Become More Aware Of The Suffering In The World,

So That When Other People Suffer, We Can Comfort

And Encourage Them. With Every Hardship We Grow In

Our Capacity To Turn Challenges Into Opportunities.

TRAINING

Snatch Balance

3x3x3

WOD

7 Rounds:

3x Power Clean & Jerk

6x Box Jumps

9x Push-Ups

Rest 7 Minutes

Run 2 Miles For Time

-I Am Legend

THE POWER OF RELATIONSHIPS

Many People Believe If They Work Hard, Produce

Results And Maintain A Good Track Record, They Will

Advance. While These Are Certainly Pre-Requisites To

Advancing. Once You Learn To Effectively Network, Great

Things Will Happen. Beginning Today, Treat Everyone You

Meet As If They Were Going To Be Dead By Midnight. Extend

To Them All The Care, Kindness, And Understand You Can

Muster, And Do It With No Thought Of Any Reward. Your

Life Will Never Be The Same Again!

TRAINING

200 D.Unders

400 Singles

WOD

400m Run

15-12-9

SDHP / Push Press #115 / #75

400m Run

-I Am Legend

ARE YOU CLOSE TO OVERTRAINING?

Overtraining Syndrom Frequently Occurs In Athletes

Who Are Training For Competition Or A Specific Event

And Train Beyond The Body's Ability To Recover. Athlete's

Often Exercise Longer And Harder So They Can Improve. But

Without Adequate Rest & Recovery, These Training Regiments

Can Backfire, And Actually Decrease Performance. Conditioning

Requires A Balance Between Overload And Recovery. Too Much

Overload And/Or Too Little Recovery May Result In Both Physical

And Psychology Symptoms Of Overtraining Syndrome.

Recognizing Overtraining Is Super Important For Individuals

Who Compete In Any Sport. Be Aware! Be Smart!

TRAINING

Sumo DeadLift

2x2x2x2x2

WOD

AMRAP In 12 Min

8x Clapping Push Ups

12x Box Jumps

16x Knees 2 Elbow

-I Am Legend

GOT HOPE?

Hope Is The Desire For Something Combined With A

Belief Or Positive Expectation That It Is Possible To Have

What You Want. There Is An Element Of Trust Or Faith In

Our Notion Of Hope. Both Hope & Optimism Are Considered

Universal Virtues Across Most Cultures And Both Are Vital

Behaviors Associated With Happiness. Which Is More Important

For A Happy Life? The Virtue Of Hope & Optimism Is That
They Keep Us Moving, Keep Us In Action Towards The Thing

We Desire. Cultivate More Hope Or Optimism In A Way That

Keeps You In Action And Keeps You Focused On What You Can

Do To Influence The Outcome You Desire For A Happy Life!

HOPE, Do You Have It?

TRAINING

Back Squat

2x2x2x2x2

WOD

30x Lateral Burpee's

50 Yard Sprint

30x Dunbell Snatches *1 Arm

50 Yard Sprint

30x Dunbell Push Press *1 Arm

*Weight On Dunbell #55 / #35 Each Rep Counts 30 Total

-I Am Legend

VALENTINE'S DAY... IS IT WHAT YOU THINK?

On February 14th We Celebrate Saint Valentine's Day,

Usually By The Way Of Exchanging Cards, Sweets, Lingerie,

Flowers Or Jewlery. But, What Exactly Are We Celebrating,

Is It Just A Holiday The Retail Stores Invented To Get Our

Money? One Could Think So, But No, We Are Actually

Celebrating A Christian Holiday, Saint Valentines. We

Are Following A Christian And Ancient Roman Tradition.

By Now The Catholic Church Recognizes 3 Saints By The Name

Of Valentine, Or Valentinius. Valentine's Day Is Celebrated

In The USA, Canada, Mexico, France, Australia, And The

United Kingdom. The Oldest Known Valentine Card Can Be

Found In The British Museum. Whether You Give A Card,

Get A Card, Give Flowers Or Get Them I Hope Everyone

Has A Blessed Valentine's Day!

TRAINING

SDHP

2x2x2x2x2

WOD

20x DeadLift #95 / #65

20x Hang Cleans

20x Front Squats

20x Push Press

20x Back Squats

20x Lunges (Each Leg Is 1)

-I Am Legend

I EXPECT NOTHING LESS THAN GREAT

Life Is So Often Tangled Up In Negativity That Many Individuals

See No Way To Get Out Of The Mess They Find Themselves In Or

How To Move Forward. There Is A Simple, But Profound Method

Of Thinking That Brings Miracles Into Your Life By Shifting Your

Mindset To Engage The Law Of Abundance Into Every Aspect Of

Your Life. By Sending Out Thoughts That Attract And Support

Abundance, You Set Up A Cosmic Vibration Where Like Attracts

Like. By Expecting Miracles To Be A Part Of Daily Life, You Create

Abundance In Your Life. Start Out By Expecting Great Things

And You Will Be Amazed At The Changes That Takes Place In

Your Life. Expect Nothing Less Than Great!!

TRAINING

AB Circuit With 200 Reps

WOD

7 Rounds

3x DeadLift #315 / #185

5x Burpee Box Jump

7x KBS #53 / #35

-I Am Legend

WHAT THE HECK IS A BIRTHDAY?

Whether It's Your Birthday Or The Birthday Of Some One

Close To You, It'll Always Be An Occasion That Remains The

Reservoir Of Happy Memories, Lots Of Laughter And Wholesome

Family Fun. Birthday Is One Of Those Occasions Where The

Strong Emotional Bonds, Warmth Of Heartfelt Best Wishes Go

Beyond The Barrier Of Language. Other Than The Usual Party,

Celebrations, Good Food And Sparkling Birthday Gifts, It Is A

Day When The Spotlight Shines On Friends, Relatives, Parents,

And Cheerful Memories. It Is A Day When The Birthday Boy Or

Girl Is In His Or Her Most Emotionally Vulnerable State.

Yesterday Marked 27 Years I Have Been On This Earth. I Would

Like Thank Everyone Who Made Sure I Had A Great Birthday.

It Was Definitely A Blessed Day!

Training

Snatch Press

1x1x1x1x1x1x1

WOD

5 Rounds

10x Push Press #135 / #95

15x Toes To Bar

20x Double Under

-I Am Legend

TAKING THINGS FOR GRANTED

I'm Sure You're Familiar With The Phrase Taking Things

For Granted. We All Seem To Do It At Sometime In Our Lives.

The Phrase Means That You Don't Truly Appreciate Someone

Or Something, Or That You Have Come To Expect It Without

Question. So What Is It In Your Life That You Take For Granted?

Perhaps It's The Person You Love That You Take For Granted. Or

Maybe It's Your Good Health, A Good Friend, Your Job Or A

Talent. Whatever It Is, I Only Ask That You Give This Serious

Thought Today And See If You're Guilty Of Taking Something Or

Someone Very Precious In Your Life For Granted. Life Is

Definitely Too Short, So Please Take My Advice, Be Appreciative

For Everything In Your Life.

~Live Hard Train Harder~

TRAINING

75x Toes 2 Bar

WOD

AMRAP In 20 Minutes

3x Power Cleans #65% Of Max

3x Chest To Bar Pull Ups

100m Sprint

-I Am Legend

HUMANS VS ROBOTS... WHO WILL IT BE?

Just As We Depend On Cell Phones And Cars In Our Daily

Lives Today, The Next 15 Years Will See Mass Hybridisation

Between Human And Robots. It Is Not Difficult To Tell That

Something Or Someone Is Human, And Not A Robot, Or Vice

Versa. The Only Confusion Will Come When Robots Are Made

Or Dressed To Look Like Real Humans. Robots Will Be Intelligent

Machines To Be Incorporated Into Both Domestic And Industrial

Life: They Will Help Us Clean Our Houses, Work For 24 Hours

At A Time Without Rest, Perform At An Equivalent Pace To

Humans 3 Days To 1. Humans Are Organic Individuals. It Is A

"He" Or A "She" And Not An "It". When The Human Body Dies

It Will No Longer Come Back To Life, As Opposed To Robots That

Can Easily Be Repaired. So, All In All Who Will Win The Battle?

Humans Vs Robots!!

TRAINING

Snatch Pulls

3x3x3x3x3

WOD

Nancy

5 Rounds:

400m Run

15x OHS #115 / #75

-I Am Legend

HOW IMPORTANT ARE YOUR FRIENDS

What Ingredients Are Essential To Maintain A Friendship

That Is Strong Enough To Weather All Of The Obsticles That

Confront Two Totally Different Individuals? Trust?

Understanding? Compassion? Concern? Can The Lack Of Any

One Of These Destroy A Friendship. Friends Care About Each

Other. They Are Concerned About The Health And Welfare

Of Each Other. They Feel Each Other's Pain And Share Each

Other's Joys Without Any Sense Of Jealousy Or Envy. They Put

Each Other Before Any Other Lesser Entity Without Hesitation.

They Think About Each Other Even When There Are No Reasons

In Particular To Do So. They Call Without Reason As Often As

They Do When There Is A Need. But There Are No Expectations

Or Demands On Each Other. It Comes Down To Trust.

TRAINING

2 Mile Run

WOD

2x Max Rep Push Press #65 / #45

90 Seconds Rest In Between Sets

2x Max Rep Pull Ups

90 Seconds Rest In Between Sets

2x Max Rep Box Jumps

90 Seconds Rest In Between Sets

-I Am Legend

A BITTER SONG IT IS

Grey's Anatomy Has Great Stories About Life Experiences

And How We All Cope With Certain Things.

TRAINING

OHS

3x3x3x3

WOD

Amrap In 15 Minutes

2x Squat Clean #185 / #115

4x HSPU

8x Pull Ups

-I Am Legend

FORGIVENESS IS THE ROAD TO RECOVERY

Nearly Everyone Has Been Hurt By The Actions Or Words

Of Another. Perhaps Someone Criticized Your Parenting Skills

Or Your The Person You're With Cheated. These Wounds Can

Leave You With Lasting Feelings Of Anger, Bitterness, And Even

Vengeance - But If You Don't Practice Forgiveness, You May Be

The One Who Pays Most Dearly. By Embracing Forgiveness, You

Embrace Peace, Hope, Gratitude And Joy. Forgiveness Doesn't

Mean That You Deny The Other Person's Responsibility For

Hurting You, And It Doesn't Minimize Or Justify The Wrong.

You Can Forgive The Person Without Excusing The Act.

Forgiveness Brings A Kind Of Peace That Helps You Go On With

Life. So, Try To Forgive As Much As You Can But Never Forget!

TRAINING

200x Abmat Sit Ups

WOD

10x 200m Sprints

*50 Seconds Rest Between Each Run

-I Am Legend