CHOOSE TO BECOME

 

I Have Often Found Out That People Define You By How

They Met You. If They Met You As A Clerk, In Their

Minds You Will Always Be A Clerk. Although You Could

Be So Much More. So Without Knowing Its So Easy To

Pick Up How People Define You And Take That As Your

Identity. This Sometimes Starts In Our Formative Years,

How Are Parents, Siblings, Friends, And School Teachers

Define Us. However, It's Up To Us To Decide How We

Ought To Be Defined And Most Importantly How

We Define Ourselves. Sometimes It's Not What People

Call You, But What You Answer To. Once You Make

That Decision To Align Your Life With The Core

And Essence Of Who You Really Are On The Inside,

Life Takes A Different Meaning. A Purpose Driven Life

Is No Longer Just Talk But A Way Of Life. We See

This In Champions Of All Fields, Athlete's Don't Do

Things For The Sake Of Doing. They Don't Just Eat

Anything, They Choose Their Food With Purpose In

Mind. They Purposely Decide Their Diet, Because They

Know The Path Of Being A Champion Doesn't

Accommodate A Careless Diet. They Exercise Regularly

To Keep Themselves Fit, To The Ordinary Person

This Type Of Discipline Can Be Daunting, But To The

Champion That Has Made His Or Her Mind Up, This

Is No Longer Hard It's A Way Of Life.

BE WHO YOU CHOOSE TO BE

 

TRAINING

Suspended KB Bench Press

3x20

Single Arm KB Bent Over Row

3x12

 

WOD

Tabata This:

25m Shuttle Sprint

Hand Release Push Ups

Pull Ups

 

-I AM LEGEND

THE DREAM OF LIFE

Remember To Never Forget How Beautiful Life Is.

Everyone Deserves A Chance, Everyone Deserves An

Opportunity, Everyone Is Important.

 

TRAINING

Establish 1RM

Behind The Neck Split Jerk

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

*10 Is Always With Barbell Only

 

WOD

500m Row

Rest 3 Minutes

500m Row

Rest 5 Minutes

7 Minutes Max Reps:

Burpee

 

-I AM LEGEND

HOW WE GROW OLD VS. HOW OLD WE GROW

 

As People, We Sometimes Have Funny Concepts About

Growing Old. We Don't Want To Become Old, But Neither

Do We Want To Die Young.

"Nobody Grows Old By Merely Living A Number Of Years.

People Grow Old By Deserting Their Ideals.

Years May Wrinkle The Skin, But Losing The Interest In

Life And Living Wrinkles The Soul.

Worry, Doubt, Self-Distrust, Fear, And Dispair - These

Are All The Long, Long Years That Bow The Head

And Turn The Growing Spirit Back To Dust."

As We Grow Older, We Need To Consider That HOW

WE GROW OLD Is Far More Important Than

HOW OLD WE GROW. Enjoy Your Journey

 

TRAINING

200m Farmer Carry *Barbell

5 Sets Of Increasing Loads

 

WOD:

4 Rounds of 5 Min AMRAP

*2 Min Rest Between Rounds

3x Hang Power Cleans 135/95

6x Shoulder 2 Over Head

9x Box Jumps 30/24

 

-I AM LEGEND



WHO WOULD HAVE THOUGHT

How Often In The Past Several Days Have You Tried To Push

Or Control The Wind (Your Life Circumstances)? I'll Bet If You

Stopped To Think About It For A Minute You Would Be Surprised.

Waiting In Line Or A Traffic Backup, Waiting On Hold On Your Phone,

Waiting For Someone For Lunch, Waiting For A Boring Meeting To End,

Or Waiting For Someone To Return Your Call Or Text Message.

I Could Go On And On, But If You Will Stop For A Minute And

Ask Yourself - "I Wonder How Many Times I Have Tried To Push &

Control Life's Passage Today With My Desire To Have Things My Way?"

Well, If It's At Least Ten To Twenty Times A Day Consider Yourself

Normal As Most People Get Upset, Stressed, Anxious, Or Even Angry

When Things Don't Go Their Way On Their Schedule.

You Can't Change Circumstances Or Challenges If You Don't

Confront Them, However Life Often Demands That We Accept What

Is Uncertain Or Lies Ahead With A Sense Of Faith, Hope, And Trust.

I Know, Not Always Easy, Believe Me. But, Think About It - Can

You Really Control What Waits Around The Corner When You

Don't Know What It Is? Change Is Relentless And Constant.

Uncertainty Is A Normal Part Of Everyday Life Regardless Of

Your Age, Gender, Race Or Any Other Circumstances.

I'm Sure We've All Thought About What The Future Might

Be Like For Us, But Really.... Who Would've Thought It Would

End Up Like This?? #UGL

 

TRAINING

15 Minutes To Establish

*Heavy Clean & Jerk

*Full Snatch

 

WOD

12 Minute AMRAP

10x Thrusters 95/65

100m Sprint

 

-I Am Legend

DRIVE TO THRIVE

 

One Definition Of The Word "Thrive" Means 

"To Realize A Goal Despite Circumstances." That Means

You Can Prosper In All Things No Matter What Is Going On

Around You. You Don't Have To Settle For An Average

Year; You Can Have An Extraordinary Year. You May

Be Planning On Just Getting By, It's Time To See Your

Dreams Come To Pass. It's Time To Thrive Because There

Is A Plan For You To Prosper In Every Area Of Your Life.

Many People Today Are Living In "Survival Mode." If They

Can Just Make It Through The Day, They've Accomplished 

Their Goal. And, There Are Times When Circumstances Can

Seem Overwhelming. There Are Seasons That Are More

Difficult From Others. The Most Important Thing Is That

We Thrive For Success In Every Direction Of Our Life.

 

TRAINING

Snatch Balance
1-1-1-1-15

(Warm Up: 10-8-5)

 

WOD

6 Rounds:

10x Pull Ups

10x Thrusters

100m Sprint

 

-I Am Legend 



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