REALITY IS FINALLY HERE

 

I Once Thought I Was At The End Of The Road.

Seeing Nothing But Iron Bars, Glass Windows, And Concrete

Walls I Knew That My Dreams Of Success Had Ended.

Dark Days Turned Into Brighter Ones, Hard Times Brought

Victories, And Through It All God Showed Me The Way. To

All The Ones Who Battled The Same Obsticles I Did On That

Long Road & To The Ones Who Are Still Battling....

May 2013 Bring You Many Blessings And May All Of Your

Dreams Come To Reality Just As Mine Did.

Happy New Years 2013

 

TRAINING

"Nutts"

10x HSPU

20x Deadlift

30x Box Jumps

50x Pull Ups

100x Wall Balls

200x Double Unders

400m Run With Weight

 

-I Am Legend

GIVE WHAT YOU WANT TO RECEIVE

 

 What You Give To One Person, You Will

Receive From A Different Source. So You Don't Have To

Give With The Expectation Of Receiving Back From The

Same Person You Give To, But Knowing That It Will

Definitely Come Back To You Multiplied From Other Sources.

It Works According To The Law Of Cause & Effect Where

The Universe Always Mirrors Back To You Whatever You

Do. Do Not Refuse Anything Good That Is Offered To You.

If Someone Offers You A Gift, Take The Gift And Just

Say, "Thank You". Give Up Your Beliefs About Accepting

Gifts From Others. Forget About Feeling Vulnerable Or

Owing Them Something. The Reason Why It Is Important

To Accept These Gifts Is That It Allows The Other

Person To Give. If You Wanted To Give A Gift, Wouldn't

You Want Someone To Receive Your Gift? Remember,

There Can't Be A Giver Without A Receiver.

Whenever You Accept A Gift, Know That You Are

Helping Yourself And The Giver To Complete The

Cycle Of Giving & Receiving. Of Course You Can Decline

A Gift When It Is Given For The Wrong Purpose Or

The Wrong Motive. When You Know That Someone Is

Giving You Something For The Purpose Of Enticing You

To Do Something That Is Not To Your Best Benefit,

You Have Every Right To Decline The Gift.

True Giving Is Always Out Of Love. Love Is The

Purist Motive Force And Giving Is The Expression Of

Love. When Someone Gives To You Out Of Love You

Will Know It.

 

Each Man Should Give What He Has Decided In His Heart

To Give, Not Reluctantly Or Under Compulsion, For

God Loves A Cheerful Giver. -2 Corinthians 9:7

 

TRAINING

Push Press *Heavy

5-5-5-5-5

Warm Up: 10-8-5-5

 

WOD

5 Rounds:

10 KB Snatch 53/35 *Each Arm

200m Sprint

 

-I Am Legend





I'VE HAD MY MOMENTS

Chances Are If You Ran Into Katherine On The Street

You Would Glance At Her And Simply Keep Walking.

Just By Looking You May Wonder How? Why? What?

Or Who Could This Woman Be To Live Out Of A Backpack

And A Few Loose Bags? When She Began To Tell You She

Was Once A Lawyer And A Successful Mother Of Two

It May Be Hard To Believe. I'm Sure If You Would Take A

Second To Ask Yourself Could This Be Me, You Would
Quickly Answer "No Way"! Katherine Was Married,
Had 2 Kids, And A Great Career. Her Husband Kept Her

And Her Two Kids Hostage In A House For Close To A Year

Before Killing Himself And There Two Children. The 

Reason For What He Did Is Unknown, And From That

 Day Forward She Was Unable To Cope And Lost Everything

She Had. Her Moment Of Success Ended In The Blink Of

An Eye. Our Moments Troughout Our Journey Must Be

Cherished... You Never Know When The Moment Will

Become A Memory!

 

TRAINING

 

Prep The Body: Thrusters 3x20 #65/#45

 

Strength: Box Squats *Front Rack 3x10

 

WOD

12 Minute AMRAP:

7x Deadlift 155/105

12x Push Ups

7x Box Jumps

 

-I AM LEGEND

WHAT IS YOUR MAGIC NUMBER?

 

I'm Thinking Of A Number Between One And A Million.

Can You Guess What It Is? Many Of Us Walk Around With A

Dollar Amount In Our Heads - An Amount That, If We Had It,

Would Make Us Feel Prosperous, Secure, And Successful.

It May Flucuate Week To Week Or Year To Year. It May

Be Uncounscious Or It May Be Thought Out, As In The Case

Of Comedian Jim Carrey Who, Before Came Famous, Buried

His Father With A Check For Ten Million Dollars As A

Promise To Himself And A Tribute To His Dad. There Is

Nothing At All Wrong With The Dollar Amount You Have

In Your Mind. Making Plans, Relishing Future Success &

Working Toward A Goal Are All Worthy And Exciting

Endeavors. But, We Have To Be Careful Of Welding Our

Whole Existence To That Monetary Goal. We Have To Keep

In Mind That We Are Not On This Earth To Give Our

Money A Great Life Piling Up In The Bank; The Money

Is Here To Help Us Live Better & Help Those Around Us.

If We Can Keep That Reminder With Us Every Time We

Imagine Our Future Fortunes, The Amounts We Actually

Have And The Ones We Imagine We Might Have One Day

Can Change, But The Feeling Of Prosperity And

Contentment Will Be The Same, And That's What Counts.

 

"No Man's Fortune Can Be An End Worthy Of His Being"

-Sir Francis Bacon

 

TRAINING

Front Squat 1 1/4

8x8x8x8

 

WOD

20 Minute AMRAP:

10x Hang Power Snatch 135/95 

15x Wall Balls 20/14

200m Run

 

-I Am Legend

THANKFUL TO BE THANKFUL

Did You Know That In The United States More People Go

Home For Thanksgiving Than For Christmas? And Yet,

No Presents Are Exchanged. It Is Simply A Time To Return

Home And Share A Meal, Conversation, Time With Close

Family. Family And Friends Are Often Such An Accepted

Part Of Our Lives That We Forget To Give Thanks For

Them, Their Support, Annoying Habbits And Sometimes

Unsolicited Interference & Advice. Finding Ways To

Value & Appreciate These Relationships And Learn

To Interact Appropriately With Others Are Important

Elements In Becoming A Functioning Human Being

While Living A Satisfyingn And Successful Life In The

Big Wide World Away From Home & Familiar

Surroundings. Many Of Us Compare Ourselves To

Others. We May See Other People Luxurious Homes,

Wonderful Clothes, Regular Holidays To Exotic

Locations, And Much More. But Those People May

Well Wish They Spent Less Time At Work & More

Time Together As A Family. Being Appreciative Of
What We Have Grounds Us And Reminds Us What

The Important Things Really Are.

Happy Thanksgiving 2013 #Blessings

 

TRAINING

20 Min To Establish 1RM Push Press

10-8-5-3-1..... Til Failure

 

WOD

15 Minutes AMRAP

15x SDHP 95/65

10x Plated Burpees 45/25

 

-I Am Legend

RANDALL'S WITHOUT GROCERIES

When Most People Think Of Randalls They Think Groceries.

I Think of a man I met named David Randall. I had the

privilege of meeting David at Brazosport CrossFit sometime

early this year. I couldn't tell you how the training session started,

but I can tell you David was my partner during a team WOD

as we competed against the owners. When we began to

lock the gym I noticed there weren't any vehicles in the parking

lot, so I asked David if he needed a ride. "No thank you", he replied.

He was only in town for a few days before he went back

off shore again. He said he was staying in a hotel not too far &

he would be fine jogging back. Although David didn't share too

much about his life I connected with the sense of just

"Traveling Through". I recieved a message from David

earlier today & would like to share it. Congrats on your

new PR of snatch brother & stay blessed as you continue on

your journey. #UGL #MoreThanABrand #Community #Family

 

David,
hey brotha. You need to know that your last video post, to me, was awesome. Because I believe one should tell others when they have made a difference... Here I go. Thank for your coaching me that one time we WODED. You went over the squat snatch with me. Well today I PR 205 for three unbroken. Thank you.

TRAINING

Box Squats

12x12x12x12

 

WOD

2 Rounds:

30x Single Arm Thruster 53/35

(15 left 15 right)

100x Double Unders / 300x Singles

Then 800m Run (Buy Out)

 

-I Am Legend



SHOOTOUT SUCCESS

We All Know There Are Only 24 Hours In A Day

And 7 Days In A Week. I Feel Like Myself & Everyone Involved

With The 2012 Texas Crossfit Shootout Spent About 25 Hours

A Day And 8 Days A Week To Make Sure This Event

Was Ran As Close To Perfect As You Can Get. I Knew

That This Event Would Not Only Give Me A Chance To

Bring People Together, But Allow People To Experience A Brief

Moment Of What My Life Consist Of On A Day-2-Day Basis.

I'm Thankful For Everyone Who Made This Event Possible
And I Greatly Appreciate All The Support From The CrossFit
Community.  
#Shootout2013 #UGL

TRAINING
Box Squats *2 Second Pause
10-8-5-3 Then 5x1

WOD
4 Rounds:
10x Hang Power Snatch #95/#65
15x Box Jumps 24/20
200m Run

-I Am Legend 

BE A PART OF A TEAM WITHOUT BEING ON THE TEAM

The Sacrafice That Causes Sorrow To The Doer Of The Sacrafice

Is No Sacrafice. Real Sacrafice Lightens The Mind Of The

Doer And Gives Them A Sense Of Peace & Joy. There Are Plenty

Of Teams In Every Sport That Have Great Players And Never

Win Titles. Most Of The Time, Those Players Aren't Willing
To Sacrafice For The Greater Good Of The Team. In The End,

Their Unwillingness To Sacrafice Only Makes Individual Goals

More Difficult To Achieve. One Of The Things I Believe In 100%

Is That If You Think & Achieve As A Team The Individual

Accolades Will Take Care Of Themselves. Same Thing Goes

With Every One Of Us. You Don't Have To Play Football To

Be Win A Title, You Don't Have To Wear A Jersey To Feel

Like You Belong To Something, And You Don't Have To Be

An Athlete To Be On A Team. If We Work Together As
Brother's & Sister's Like We Are Supposed To Work Together

Then More & More Dreams Will Come True, More Goals Will

Be Reached, And More Success Will Be Seen. Sacrafice Is

All Around Us... You Can Have Anything In Life If You Will

Sacrafice Everything Else For It.

 

TRAINING

Hang Clean & Jerk

1x1x1x1x1x1x1

(Warm Up: 10*8*5*3)

 

WOD

3 Rounds:

15x Barbell SDHP 115/75

15x Ring Dips

400m Run

 

-I Am Legend

CLARITY IS POWER

TRAINING

Barbell Complex

*All Movements Done With #45 Standard Barbell

3 Rounds:

20x Squats

20x Alternating Lunges

20x Step Ups

10x Jumping Squats

 

WOD

7 Rounds:

3x Power Cleans (AHAP) = As Heavy As Possible

6x Jumping Squats *Air Squat

25 Yard Sprint

 

-I AM LEGEND

IT'S JUST THAT SIMPLE

 

Some People Make It Harder Than What It

Really Is. It's Very Simple.... Forgive.

 

WOD

Banded Press

3x3x3x3x3x3x3x3

 

TRAINING

5 Rounds:

10x Chin Ups

10x KBSDHP 53/35

10x Push Ups

10x Sit Ups

5x KB Push Press Right Arm

5x KB Push Press Left Arm

 

-I Am Legend

I WILL BECAUSE YOU WON'T

I Go To Bed Early Because You Won't

I Wake Up Early Because You Won't

I Eat The Same Things Everyday Because You Won't

I Bleed, Sweat, Cry Everyday Because You Won't

I Miss The Birthday Parties & Get Togethers Because You Won't

I Miss Happy Hour Because You Won't

I Miss The Popular TV Show Because You Won't

I Miss Monday Night Football Because You Won't

I Lift A Few More Reps Because You Won't

I Run 2 More Laps Because You Won't

I Miss Falling Short Because You Won't

Everyone Has The Desire To Win,

But Only Champions Have The Desire To Prepare.

TRAINING

Behind The Neck Split Jerk

(Warm Up: 10-8-5-3)

1x1x1x1x1x1x1

WOD

20 Minute AMRAP

5x Wall Walks

10x KB Lunges 44/35

15x T2B

-I Am Legend

EVERYONE MISSES SHOTS

There Are Certain Things In Life Where

You Know Its A Mistake, But You Don't Really

Know Its A Mistake Because The Only Way

To Really Know Is To Make That Mistake &
Look Back And Say, "Yep, That Was A Mistake".

I Call Mistakes "Missed Shots"... We All

Make Them At Different Points In Our Life.

It Could Have Been That Relationship We

Wanted To Work But Instead It Ended, The

Job We Applied For But Didn't Get The Call,

The School We Wanted To Go To But

Failed The Entry Exam. The Missed Shots

Are Everywhere. The True Story Is The

Realization That No Time In Your Life Is

Ever Perfect, That Even The Best Memories

Have Cracks You May Not See. The Best Part

About Those Missed Shots Is Today Is A
Brand New Day. A Fresh Start. Replace

Any Negativity With Positivity. Know That

Only You Can Determine Your Destination.

If You Miss A Shot And Fail That Journey

Know That There Is A Road To Recovery.

"You Miss 100% Of The Shots You Don't Take"

-Wayne Gretzky

TRAINING

Back Squat

10-8-5-3-1-1-1-1

WOD

30x Burpee

50x Hang Power Clean 95/65

150x Double Unders

50x SDHP 95/65

30x Burpee

-I Am Legend

HOW MUCH ARE YOU WORTH

 

As Simple As This Video May Be The Power Behind

The Message Out Weighs All Of Our Problems.

We All Struggle, We All Battle, We All Fight......

 

TRAINING

3 Rounds: "Unbroken Sets"

20x KB Swings #70 / #53

30x Wall Ball #20 / #14

*Each Set Must Be Unbroken & Take As Long As

You Need In Between Sets.

 

WOD

21-15-9

-Ring Dips

-T2B

-HSPU

 

-I Am Legend

WHO WE ARE TODAY IS WHO THEY ARE TOMORROW

Great Coaches Realize That Competition Is Not The

Time To Find Out Where Your Athletes' Physical &

Mental Limits Are. Training Needs To Be More

Challenging & More Demanding - Physically, Mentally,

Technically, Tatically, Emotionally, Than The

Competition Your Athletes' Are Preparing For. Great

Coaches Realize That Success Is A Moving Target
And To Stay Relevant They Must Be Committed To

Life-Long Learning, Honest Personal & Professional

Evaluation And Continuous Improvement. The Days Of

Winning By Having The "Fittest" Athletes Are Over.

Sports Are So Multi-Demensional That Winning Comes

From Being The Best In Every Aspect: Training,

Preparation, Skills, Attitude, Recovery, Gym-Training,

Sleep, Nutrition, Etc. Great Coaches Know This
And Strive To Create Winning Environments Where
A Culture Of Excellence Underpins Everything &

Everybody. Athletes Are Only Athletes For An Hour

Or Two At Most Each Day. For The Other 22-23 Hours

Each Day They Are Human Beings. Many Coaches

Concentrate On Preparing The Athlete To Perform:

The Great Coaches Prepare The Human Being To
Be All They Can Be, Then, As A Result, The Athlete

Will Perform. The Best Coaches Plan: They Plan

Meticulously And With Great Attention To Detail

But, Ultimately They Also Understand That The

Core Goal Of Every Training Session Is To Ensure

It Provides The Optimal Environment And
Opportunity For There Athletes To Prepare.

#GreatCoaches

TRAINING

Behind The Neck Push Press

5x5x3x3x1x1

WOD

2000m Row

50x T2B

1000m Row

50x K2E

-I Am Legend

A COACHES LIFESTYLE

While All Great Coaches Are Unique And

Very Special Individuals, There Are Some

Common Factors - Some Common

Championship Coaching Characteristics

That They All Share Are:

1. A Commitment To Continuous Improvement.

2. A Belief That Anything Is Possible.

3. An Understanding Of Where Your Sport Has Been,

Where It Is Now, And Most Importantly A

Vision Of Where It's Going.

4. The Confidence To Be Yourself - Be Unique.

5. The Energy To Work Hard Consistently.

6. The Strength & Courage Not To Compromise.

7. Outstanding Communication Abilities.

8. An Understanding Of Who You Are,

What You Value & What Motivates You.

9. A Passion For Winning - Desire To Be The Best.

10. The Capacity To Perservere & Persist And

Continue To Fight Hard No Matter What You Face.

Great Coaches Are Fighters. Their Commitment,

Their Desire, Their Passion And Their Self

Belief Fuels Their Capacity To Fight For What

They Believe In. They Know That No One Will

Make Their Life Easy Or Their Path To

Greatness Simple. The Revel In Politics. They

Thrive In Conflict. They Enjoy A Passionate

Argument. They Invite Intelligent Objection

Knowing That In Professional Coaching

Nothing Provides The Opportunity For Growth

Like Conflict. They Know That Nothing Worth

Having Comes Easy And That Real Friendships

And Enduring Relationships Come From

Adversity.

-Many Coaches Believe That Being World Class

Means Another Accreditaion, Or Another

Award, Or One More Degree.

-Some Believe Being The Best Of The Best Means

Having The Best Sports Science, The Most

Equipment, The Best Facilities Or The Most

Talented Staff.

-Others Believe It's Simply A Matter Of Good

Luck, Good Timing And Being Able To

Recruit The Best Athletes.

-For The Great Ones, Coaching Is Who They Are -

Not What They Do. It Is Their Personality, Their

Character, Their Ambition, Their Drive, Their

Passion, Their Values And Their Soul. It Is The

Air They Breathe And It Is Every Beat Of Their Heart.

#I Am A Coach

TRAINING

Back Squat *Low Bar

12*8*5*2*2

WOD

7 Minute Amrap:

Max Burpee

-I Am Legend

CONCENTRATION IS PREPARATION

The Best Habit Is The One That Helps You Complete

The Task In Hand. Concentration On The Given

Subject, At The Given Time, Is The Most Important

Habit You Must Cultivate Right Now. In The Past

Few Years, A Lot Of Researchers Have Helped Us

Understand The Simplicity Of The Methods Anyone
Can Use To Concentrate & Change Habits.

Sabine Kastner Of Princeton University's Center

For The Study Of Brain, Mind And Behavior, The

Most Normal Condition Of The Brain Is To Stay

Disorganized. The Four Most Important Activities

Anyone Can Perform To Help Improve Their

Concentration Is:

1. Get Enough Sleep

2. Work Out Every Day

3. Develop A Trigger Activity

4. Meditate

When We Meditate, We Focus. The Thoughts

That Come Up To You During Meditation Are Released

And Help You Get A Sense Of Detachment From Them.

Meditation Can Help You Extract Yourself From Those

Thoughts And Clear The Brain For Some Real Action.

TRAINING

Snatch Balance

3x3x3x3x3

Snatch Pulls

1x1x1x1x1x1x1

WOD

50x V-Twist (Buy In)

21-15-9

Dual KB Push Jerk

KB Goblet Lunges

50x V-Twist (Buy Out)

-I Am Legend

EXPRESSING GRATITUDE CAN SAVE YOUR LIFE

Are You Having Trouble Coping With Any Of Life's

Difficult, Stressful, And Negative Experiences?

You Can Effectively Counteract Negation Emotions

By Noticing Something You Are Grateful For.

Tons Of Studies Have Shown That A Conscious

Focus On Your Blessings Can Have An Immediate

Emotional Benefit And Can Help Reduce Your Feelings

Of Stress And Increase Your Level Of Happiness.

Why Does Focusing On Gratitude Make Us Happier?

It Reminds Us Of The Positive Things In Our Lives.

When We Recognize The Positive Things, We Are

Reminded Of What Is Truly Important And We Can

Look At Our Problems With A Different Perspective.

What Are You Grateful For? If Nothing Comes To Mind,

It Is Time To Refocus Your Attention. Even The Most

Beautiful Sight Can Be Taken For Granted When You
See It Everyday, Just As The Blessings Of Good Health,

Close Relationships, And Comfortable Shelter

Commonly Go Unnoticed And Un-Appreciated.

As A Part Of Your Gratitude Practice, Be Sure To

Friend Yourself And Express Gratitude To Yourself

For Your Efforts, Traits, Talents, And Accomplishments.

Strengthen The Bonds With Those In Your Life By

Moving Beyond Your Inward Feelings Of Gratitude

And By Verbally Expressing Gratitude To Them.

TRAINING

Hang Power Clean

5x5x5x5x5

WOD

12 Minute AMRAP

8x KB Power Snatch (Each Arm)

8x One Arm KB Thrusters (Each Arm)

200m Sprint

-I Am Legend

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