BEYOND THE GLORY

"Our Greatest Glory Is Not In Never Falling,

But In Rising Up Everytime We Fall"

TRAINING

2x 800m Run

For Time

WOD

"Cindy"

5x Pull Ups

10x Push Ups

15x Air Squats

-I Am Legend

PREPARATION IS GROUND ZERO

So How Does Someone Get Mentally Prepared For A

Competition? When Should They Concentrate? How Does

An Athlete Strike A Balance Between Relaxing And

Thinking About The Results They Want To Achieve? It's

Different For Everyone. Some Athletes Need To Focus In An

Intense Manner Before They Compete, While Others Don't

Want To Think About Anything Related To Their Competition.

Preparation Involves Developing A Consistent Routine Before

You Compete Both On The Mental Side And The Physical. Just

As You Stretch Before You Compete, You Should Also Mentally

Stretch. Taking Time The Night Before To Think About Your

Event And Visualize Yourself Successfully Completing Your

Event Will Give You A Much Greater Chance For Success!!

TRAINING

100x GHD Back Extensions

*After WOD

WOD

5 Rounds:

Swim 25m

20x KB Swings #53 / #35

-I Am Legend

WHAT ARE YOUR INTENTIONS

Some Say This Might Not Be The Right Time To Dream.

Most People Say It's Time To Be Realistic. Without Our

Dreams All We Have Is Our Present Reality. Reality Is Not

A Bad Thing. We Have To Know Where We Are So We Can

Design The Appropriate Strategy For Getting To Where We

Want To Be. Given The Unknowns And Sometimes Craziness

Of Life, There's Never Been A More Important Time To Dream

And Setting Your Intention Is The First Step. People Set

Intentions On All Kinds Of Dreams; To Get Married Or Have

Children, To Get A Job Or Make A Career Change, To Write

A Book, To Lose Weight, Or Move To A Foreign Country. When

You Set An Intention And Then Act On It To Demonstrate Your

Commitment, Amazing Things Occur. By Setting An Intention,

You Make It Clear To Yourself And Others, Just What You Plan

To Do. Set An Intention To Redefine What It Means To Be Serious

About Your Dreams!!!!

TRAINING

2 Rounds

20x Pull Ups

20x Box Jumps

20x Ski Mans

WOD

5 Rounds

12x Weighted Burpee #45 / #25

200m Weighted Run

-I Am Legend

HONESTY ISN'T ALWAYS PLEASANT

"No Lie Is Ever Justified For It Sets Up A Dichotomy

Between What We Say And What Is In Our Hearts"

I Would Say That I Am A Very Open Person, And That I

Put A Very High Value On Honesty. I Absolutely Despise People

Who Will Say Or Do Anything To Get Ahead, When It Is At

Odds With What Is In Their Own Hearts. Honesty Is Not Always

Kind Or Pleasant. A Person Could Be Brutally Honest. So,

Honesty Is Not Necessarily Kind Or Noble, But It Is Clear And

Direct, Where You At Least Know Whether You Like It Or Not,

What You See Is What You Get. Be Honest From The Start. At

Least You Know Where A Person Stands, And You Can Decide

Whether You Wish To Stand With Them, Or Apart From Them,

To Stand For Them Or Against Them. #Point Break

TRAINING

3 Rounds

50m Bear Crawl

50m Broad Jumps

21*15*9

Deadlift #315 / #205

Box Jumps 30" / 24"

-I Am Legend

THE BLIND TRAVELER

Your Ability To Live By Faith Has Nothing To Do

With: Who You Are, Where You Were Born, Or Where

You Live. The Amount Of Money You Have In Your Bank

Account, The Number Of Educational Degrees You Have.

Faith Is Something You Choose To Carry With You

As You Travel Through Your Journey, Or You Can Choose

Not To. Faith Is Always Now, Present Tense. Faith And

Patience Are Probably The Two Most Important Things We

Have. You Might Not Always Be Able To See What's Coming,

But You Can Always Choose To Have Faith.

TRAINING

20x Toes 2 Bar

20x Box Jumps

20x Push Ups

20x Sit Ups

WOD

Run 1000m

30x HSPU

Run 1000m

5 Minutes To Find 1RM Thruster

-I Am Legend

THE WORLD IS ENDING

"Revelation" Is The Final Book In The Christian Scriptures.

It Describes A Coming Period Of Great Danger, Destruction,

And Transition. The Four Horsemen Of The Apocalypse Are

Described In Just Eight Verses Of The Book Of Revelation.

Proverbs 14: 26 "In The Fear Of The Lord There Is Strong

Confidence, And All Of His Children Will Have A Place Of Refuge.

Now Some Say The World Is Ending On May 21, 2011. Other's

Say It Will Come In The Year 2012. I Believe The Day Will Come,

But Will It Come Tonight? Tomorrow? Next Week? That My Friend

I Don't Have The Answer For. If You Live Your Life In Good Spirit,

Take Opportunity When It Comes, Learn From Mistakes, And

Most Of All Stay In Tune With Our Father..... You Have Nothing To

Worry About!!

#Legendary Lifestyle

TRAINING

Run 800m

30x Push Ups

30x Air Squats

30x Abmat Sit Ups

WOD

21-15-9

Deadlift #315 / #185

Burpee

-I Am Legend

PERSISTENCE IS POWER

In America - And Pretty Much All Over The World - We

Want It Today, We Want It Now, And We Want It To Be Great.

You Know, We Want Patience, And We Say "We Want It

Right Now!" But, It Takes A Long Time To Become The Person

You Really Want To Be. It Does Take Long Suffering And

Persistence And Not Giving Up And Doing It Over Until You

Get It Right And Apologizing For The Things You Did Wrong.

You Just Have To Keep On Working On Yourself To Be The Kind

Of Person You Want To Be - The Kind Of Person God Wants

You To Be. The Neat Thing Is That God Helps Us In The Midst

Of All The Striving By Giving His Spirit To Us That Works

Inside Of Us. Romans 8 Reminds Us That As We Wait In

Patience The Spirit Helps Us Even In Our Weaknesses.

TRAINING

10 Minutes

Double Under Work

WOD

3 Rounds

5x Squat Clean #185 / #125

20x KB Swings #53 / #35

200m Run

-I Am Legend

WHAT A CRAZY CRAZY WORLD

It's A Crazy And Hectic World In Which We Live!

Time Often Rules Over Us Like A Malevolent Dictator;

We Watch The Clock, We Watch The Clock, We Try To

Beat The Clock, And, Of Course, We Often Lose To The Clock.

We Live By Calenders, Appointment Books, Computers

& Palm Pilots. Life Seems Sometimes More About Putting Out

Fires Than Anything Else.

"Time Is A Companion That Goes With Us On A Journey. It

Reminds Us To Cherish Each Moment, Because It Will Never

Come Again. What We Leave Behind Is Not As Important As

How We Have Lived."

TRAINING

Thruster

2x2x2x2x2

WOD

A1. Snatch Balance

3x3x3

Snatch Grip Push Press

3x3x3

A2. 6x20 GHD Back Extensions

-I AM LEGEND

WHO IS IN CONTROL

The Clock Is Ticking. Everyone's Counting On You. Which

Wire Should You Cut? While Most Of Us Never Have To Deal

With The Life-Or-Death Dilemmas Of A Bomb Squad, Everyday

Situations Such As Job Interviews, Public Speaking, And Family

Emergencies, Can Be Every Bit As Stressful If We Are Not

Accustomed To Dealing With Them. Learning How To Remain

Calm In Times Of Stress Will Not Only Make Things Go More

Smoothly Immediately, It Can Also, Over Time, Help You Lead A

Healthier, Happier Life!! Through Good Times And Bad

"Stay In Control"

TRAINING

Power Snatch

1x1x1x1x1

OHS

1x1x1x1x1

WOD

400m Run

10x Muscle Ups

20x Burpee

30x Pull Ups

40x Box Jumps

50x KBS #70 / #44

400m Run

-I Am Legend

I WILL NOT COMPARE MYSELF TO ANYONE

" When You Are Content To Be Simply Yourself

And Don't Compare Or Compete, Everybody Will

Respect You"

One Destructive Habit Is To Constantly Compare Your

Life And Yourself To Other People And Their Lives. You

Compare Cars, Houses, Jobs, Shoes, Money, Relationships,

Social Popularity, Etc. Yet At The End Of The Day You Create

A Lot Of Negative Feelings Within. And Perhaps Outside Of

Yourself. Instead Of Comparing Yourself To Other People

Create The Habit Of Comparing Yourself To Yourself. See How

Much You Have Grown, What You Have Achieved And What

Progress You Have Made Towards Your Goals. Be Proud Of

Who You Were, Who You Are, And Who You Want To Become.

Does Someone Have It Worse On The Planet? I Believe So!!

TRAINING

Box Jump Skill

3 Sets:

5 Box Jumps With Increase Of Height

On Each Jump

WOD

5 Rounds:

5x OHS #135 / #95

10x Toes 2 Bar

15x Dunbell Hang Cleans #45 / #25

-I Am Legend

IF YOU WANT TO BE GREAT - YOU DON'T HAVE TO ASK

All Of Us Wish To Achieve More And Get The

Most Out Of Life But Only A Few Achieve What

They Truly Desire And Become Great. You Should

Know That You Have Enormous Potential Which Is

Still Untapped And When Exploited Correctly You Can

Achieve Great Things In Life. If You Want To Learn - Study.

If You Want To Grow - Network. If You Want To

Open Doors - Talk To People. Never Undermine Yourself

Or Your True Potential. Motivate Yourself & Become Great.

TRAINING

5x Swim 100m

WOD

800m Run

Max Rep Push Press #95 / #65

800m Run

Max Rep Push Press

800m Run

Max Rep Push Press

800m Run

-I Am Legend

DO YOU BELIEVE IN DREAMS? IN PREMONITION?

You Sleep And You Enter A Very Different World,

A World Of Dreams, A World Where Everything Seems

Real Though It Never Really Is. The Different Types Of

Dreams Have Their Own Character. Some Take You To

The Land Of Fairies Or Money While Some Take You To

A Land Of Fears. Some Are Blessed With These Fairy

Dreams While Some Are Cursed With Recurring Dreams

Of Fears, Dreams That Foretell The Future, Rightly Called,

Premonition Dreams. Premonition Is An Early Warning

About An Event In The Future; An Indication Of Something

Evil That Is About To Happen, A Forewarning About

Something Unpleasant. There Are Some Who Claim To Have

Experienced Premonitions Of The Future In Dreams While

There Are Others Who Disagree To Believe In The Very

Idea Of Premonition Dreaming. Where Do You Stand?

TRAINING

Run 800m @60%

Run 400m @90%

WOD

5 Rounds:

10x Hang Squat Snatch #75 / #45

10x Wall Ball #20 / #14

10x Box Jump #24" / #20"

-I Am Legend

MOTHER'S ACROSS THE WORLD

It's Mother's Day Again, Perhaps The Only Day Of

The Year On Which Mother's Are Treated Like The

Queens They Truly Are. Young Children Serve Them

Breakfast In Bed, Older Children May Take Them Out

To Lunch Or Dinner, And Some May Even Give Gifts.

I Am Glad We Celebrate Mother's Day, But We Should

Recognize Our Mother's More Than Just One Day Of The

Year. They Are The Only Mother We Will Ever Have!!

Thanks For Everything Mom

TRAINING

Snatch Press

3x3x2x2x1x1x1

WOD

5 Rounds:

50m Over Head Lunge #75 / #45

15x KB Swings #70 / #44

25x Abmat Sit Ups

-I Am Legend

COACHING IS THE LANGUAGE TO KNOW

Coaching Is The Universal Language Of

Change And Learning

Training

Push Jerk

2x2x2x2x2

WOD

8 Rounds

2x Push Jerk #155 / #105

4x HSPU

20x Double Unders

-I Am Legend

I ACCEPT THE UNEXPECTED

Life Is So Much Easier When We Stop Resisting It.

To Get On The Path Of The Easy Life, Live Your Life With

Intentions, But Embrace And Honor What Shows Up. Know

That Each Event, Each Circumstance, And Each Person

Appearing In Your Life Is A Gift To You - Receive It Graciously.

Know That The Value Of Each Gift Depends On How You

Choose To Accept And Utilize It. Whether You Believe That Life's

Unexpected Events Are Karma, The Result Of A Subconscious

Creation, Or God's Will For Us, To Enjoy The Easy Life You Must

Learn To Fully Accept What Shows Up!!!

TRAINING

OHS

5x5x5x5

WOD

21*15*9

KB Swing #53 / #35

Burpee

Box Jump 24' / 20'

-I Am Legend

YOUR FAVORITE COACHES FAVORITE COACH

"It's Not About Yesterday"

"Don't Give Up, That's What They Want You To Do"

"I Always Enjoy Training With You Brother"

"Never Forget Where You Came From, And Who You Were There With"

These Are Some Things That Have Stuck With Me

Throughout The Last Two Years Of Training And

Commitment To The Sport Of CrossFit. From Doing Fran

At 65 Lbs & Not Finishing Within 10 Minutes, To Competing

With Some Of The Best Athletes In This Sport... Carl Edwards

Has Always Had My Back And Pushed Me To Go To Places

I Thought Were Impossible. Just As Every Athlete Needs A Coach

To Reach Their Penicle Point Of Performance. Coaches Need

A Coach To Help Them Stay Grounded & Humble About The

Everyday Struggles That May Enter Our Path. A Lot Of People

Have Always Pushed Me To Do Better, But I Gotta Give It Up

To One Of The Big Guys Behind My Motivation To Help Others.

Much Love Homeboy

TRAINING

Hang Squat Clean

3x3x3x3

WOD

5 Rounds

15x Ring Rows *Feet On Box At Ring Level

10x Bench Press #155 / #105

10x Back Squat #225 / #135

-I Am Legend