A ROLLER COASTER YOU DON'T WANT TO RIDE

 

Anger Is A Normal Emotional Response That We Use

To Protect Ourselves Against Perceived Threats. Most

People Feel Angry For One Reason Or Another On A

Regular Basis, And Often That Anger Is Justified.
If You Get Treated Poorly, You Have Every Right To

Be Mad. When You Are Able To Experience Anger

And Then Move On, You Have Nothing To Worry

About. When Your Anger Tends To Take Over Your

Emotions And Controls Your Actions, You Probably

Have A Problem. Think About Your Lifestyle. If You

Build Your Life And Your Existence Around Your

Anger And The Things That Make You Mad, You

Are Setting Yourself Up For Failure. You'll Have

A Much Better Chance At Controlling Your Anger

If You Create A Life That Is Contrary To The

Negative Emotions Of Displaced Anger. Make

Your Surroundings And Your Attitude So Serene

And Peaceful That It Would Be Impossible For

Anger To Fit In. When You Are Able To Achieve
Peace & Relaxation Outside Of Yourself, Such

As In Your Home Or Your Work, You Will Be

Able To Create An Inner Peace As Well. Teach

Yourself What It Means To Capture A Surging

Emotion Then Re-Direct It Somewhere Else. You

Will Find This To Be A Very Powerful Tool In

How To Control Anger. Instead Of Acting On

How You Feel, You Will Be Able To Deal With It

Internally. You're Going To Have Temporary

Setbacks, But If You Can Recognize Them As

Setbacks And Evaluate What Went Wrong And

What You Can Do Better Next Time, Those

Disappointments Can Still Be Learning Experiences.

 

TRAINING

Sumo Deadlift 9x3

 

WOD:

21-15-9

Thruster

KB Swing

 

-I AM LEGEND

BUILDING BLOCKS

 

One Of The Biggest Qualities Of A Great Leader Is Being

Able To Establish A Generation Of Change. Strong Leaders

Do Not Have To Put People Down, Because Their Focus Is

On Lifting People Up To Continue In Patterns Of Greatness.

Do Not Give Each Other Words Of Destruction, Or

Words That Will Only Cause Us To Tear Each Other Down.

We Have To Give Out Words That Will Build People

Up, Words Of Encouragement, And Words Of Hope.

Our Words To Each Other Should Be Like Building

Blocks, Or Like Christmas Gifts That We Hastily Desire

To Unwrap. Of Course There Will Always Be Those

Who Refuse To Be Uplifting, And Who Choose

To Argue And Fight, Instead Of Helping Each

Other Build, But We Have To Learn To Disassociate

Ourselves From These Weak Minded People. Be Strong,

Help Lift Each Other Up By Choosing Your Words

Carefully, And Carefully Choosing Words That Encourage.

 

TRAINING:

Power Snatch 10x2

 

WOD:

"Annie"

50-40-30-20-10

Double Under / Abmat Sit Ups

 

-I AM LEGEND



WHAT DOES SUCCESS LOOK LIKE?

 

You Want To Be Successful. We All Want To Be

Successful, But Before You Can Achieve Success, You

Need To Have A Clear Idea Of What Success Is.

What Does It Look Like To You? If You Ask Some

People What Success Is They Will Give You Really

Vague Answers Like: "Well I Just Want To Be Happy."

Ok, Your Dog Wants To Be Happy Too. As Long

As You Scratch His Belly, Give Him Food To Eat,

Some Where Warm To Sleep, And Maybe A Yard

To Play In, Then He's Happy. Is That What Success

Looks Like To You? Or, Do You Want A Little More

Than A Belly Rub, Food, And Warm Bed To Sleep In?

Don't Get Me Wrong, Those Things Are All Important,

But Maybe, Just Maybe Success Is Having A Bit More

Than That. Everyone Will Have A Different Answer

Once They Are Pressed For More Details.

Some People Dream Of A Cabin In The Woods, For

Other's It's Performing On The Stage Of A Sold

Out Stadium, Other's Say They Want To Make

A Difference In People's Lives, And Other's

Might Say They Want Enough Money To Do

What They Want When They Want To Do It.

Knowing What You Want Is A Good Start To

A Perfect Life. For Me, Personally, I Want To

Be Fit, Healthy & Strong. I Want A Wife And

Family That Loves And Respects Me

(And Of Course I Love & Respect Them In Return).

I Want To Help People (As Many People As I Can)

To Achieve Their Dreams (Not Just Financial,

But In All Aspects Of Life). I Want To Have

Enough Money That I Can Do What I Want

(Travel, Nice House, Etc). If You Don't Have A

Clear Idea Of What You Want, Then It's Unlikely

You'll Get What You Want. Now This Is Only

A Quick Overview On How To Change Your

Life. The First Step Though Is To Have A Good

Idea Of What You Want In Your Life, And

What Success Looks Like To You. Success Is

Not Just For The Super Talented, Really Good

Looking, Or Extremely Lucky Among Us. It

Can Be Achieved By Anyone, If They Are

Willing To Try. Don't Be Afraid #BELIEVE

 

TRAINING

Push Press

10-8-5-3-2-2-2

Establish 2RM

 

WOD:

12 Minute Clock

Mile Run

With Remainder Of Time Max H.R. Push Ups

 

-I AM LEGEND

A UNIQUE JOURNEY

 

You Are Unique; There Is No One Else Anywhere That

Is Exactly Like You. You Are A Treasured, Priceless Jewel.

There Is No One Else That Can Or Will Walk The Way You

Walk, Speak The Way You Speak, Love The Way You Love.

Only You Can Share The Message You Came Here To
Share Exactly The Way You Came Here To Share It.

Your Thoughts Are Unique. Your Emotions Are Unique.

Your Message Are Unique. You Are Unique. Your

Energy, Your Inner Vibration Is What Sets You Apart

From Every Other Human. It Is That Simple And That

Complex All In The Same Moment. Once You Accept

Who You Are And The Message You Have To Share,

You Will Experience A Sense Of Freedom And

Confidence To Shine Brightly. Empowerment Is

Believing, Behaving, Speaking, And Living From A

Sense Of Confidence, Freedom, Determination, And

Commitment, That No Matter What, You Will Do

What's Necessary Or Required Of You To Share
Your Unique Message In A Way That Is Authentic,

Humble, And Filled With Compassion, Integrity, And

Truth. Each Stepping Stone That Is Below Your Feet

And Now In Front Of You, Raises Your Inner

Vibration, Creating A Strong, Solid Foundation For

Your Life Both Personally & Professionally.

 

TRAINING

Establish 2rm Close Grip Bench

10-8-5-2..2..2

 

WOD:

600m Run

15x KB Swings

15x H.R. Push Ups

300m Run

30x KB Swings

30x H.R. Push Ups

150m Run

45x KB Swings

45x H.R. Push Ups

100x Abmat Sit Ups

 

-I AM LEGEND

THE ULTIMATE LESSON IN LIFE: FORGIVENESS

 

The Law of Attraction Teaches Us That Like Attracts

Like, And We Will Never Experience A Happy Ending

At The End Of An Unhappy Journey. By Holding Onto

Anger & Resentment, We Are Pre-Paving Our Journey

To Be Filled With Anger. The Way We Feel And The

Emotions We Hold Are What Create Our Future

Experiences. Whenever We Feel Negative Emotions,

Or Feelings Instead Of Holding Onto Them, We Can

Acknowledge Them And Then Turn Our Attention

Towards What We Do Want. Only Out Of Experiencing

Contrast (Between Having Good & Bad Experiences),

Can We Truly Know What We Really Want. When We

Ultimately Move To A Place Of "Positive Feelings",

We Attract More & More Positive Things, And This

Propels Us Into A Space Where We Can Attract The

Life Of Our Dreams. Family Members, Spouses,

Friends, Bosses, Girlfriends, Boyfriends - Everyone

Is Brought Into Our Lives To Teach Us More

About Ourselves. Thanking Them For Being

A Part Of Our Journey, And Teaching Us

Lessons We No Longer Need To Learn Is An

Incredible Step In Expanding Our Consciousness.

Adjusting Your Perspective To A Place Of Gratitude

Allows You To No Longer Play The Victim Card.

You Were Not A Victim Of Anything Other Than

Your Own Vibration And Level Of Attraction.

Have Compassion For Where Other People Are

In Their Lives. It May Not Be Where You Are

But They Are Doing The Best They Can At

Their Particular Level Of Awareness And

Understanding. Our Life And What We Attract

Into It Are A Mere Reflection Of What Is

Inside Us. Our Thoughts & Actions Create Our

Exterior World. So Ultimately, We Should Be

Forgiving Ourselves. We Brought This Person Into

Our Lives In The First Place. Inner Forgiveness

Will Not Only Ease The Relationship With The

Other Person, But Also Within Ourselves. We Are

All Human, And Have Done "Unthinkable" Things.

And, Yet Deep Down We All Yearn For The Same

Forgiveness. Once You Truly Learn The Lesson

Behind Why This Person Came Into Your Life, You

Will Then No Longer Attract Situations That Attempt

To Teach You The Same Lesson. We Should Never

Expect Anything From Anyone. When We Do This

We Give Up Our Own Power. Not Everyone Is 

Meant To Be In Our Lives Forever. Sometimes They

Are Only There Long Enough To Teach Us The

Lessons We Need To Learn. Letting Go Creates

Space To Let Others In. #Forgiveness

 

TRAINING

Sumo Deadlift

3x20 (Warm Up 10-10)

-Then-

Thruster

2x15

 

WOD:

Every Minute On Minute

3x Power Cleans

5x Burpee

 

-I AM LEGEND 

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