3/21/2015 WOD

….she’s a good one

 

WOD

4 x 5min EMOM’s

1. 7 Box Jumps  ( Slow Mountain Climbers)

2. 10 Hand Release Pushups  (Slow Crunches)

3. 10 Thrusters 35/45  (Seal Jacks)

4. 7 Burpees  ( Breathe)

 

Every minute on the minute perform the exercise and desired number of repetitions.  For the balance of the remaining 60 seconds perform the exercise in the parentheses.

 

Good Luck….she was a bastard!!!

 

Thanks to the 9am Class for letting me fight along side them.  It was a pretty epic one this morning!!!

WOD/ 3/9 and 3/10/2015

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2/9/2015

Warm up

Roll-10min/ Neck Rotations 2 min/ shoulder rotations- 2 min/ Lumbar Looseners- 2 min/  Walking Samson Stretches-2min/ Skinny PVC-3 min

Deadlift Movement Prep-  8-10 min

-PVC Deads

-Kettlebell Deads

-Hip Mobility

 

 

Deadlift

5.5.5.5.5

Well done on Monday.

 

2/10/2015

“When Chuck Norris Swings a Sword the Air Bleeds”

 

Warm UP-

Roll-10min/ PVC-3min/ UP dog, down dog, child’s pose (lat Stretch) 6-8min

2×4 Movement-  Reverses, Tripod Extensions

 

WOD

5 Rounds For Time

24ft- Foot Hand Crawls on 2×4

72ft- Farmer’s Carry

:45 seconds Lalanne Plank

50- Mountain Climbers

 

 

Fun Last Two Days.

Keep in Mind   This weekend!!!!! look to the calendar….for the events!!!!   Saturday Bring  Friend Day, and on Sunday Recovery Seminar with Chris Nentarz!!!!

MarchCalendar2015

 

2015

gratitude

noun
the quality of being thankful; readiness to show appreciation for and to return kindness

Words cannot express my feelings of gratitude in respect to the year 2014. I am thankful for my wife, my children, my parents and friends.  The community at the Box is growing and moving and doing so well that I, in truth, can hardly contain my excitement for what 2015 promises to bring us.  There is no telling how far you all will go, how hard you will push, how amazing you will feel.  The PR’s that will be set, the hours spent sweating and swearing and gearing up for another WOD, or another rep, or simply cheering on that last effort.  It promises to be awe inspiring. I am grateful to have shared those moments in the past and am already feeling enormous gratitude for the year that is to come!!!!   Thank you all for being a part of it.

Perhaps this Post New Years Day Post could end there and it might do a better job conveying how full my heart is, rather than have me prattle on for the next 800 words or so (gross estimation).  And yet I’m still typing. (and perhaps more miraculously you are still reading) When  I look back on the year I am forced to  realize that the good times were amazing, the hugs the happy tears, the congratulations, the praise, the “atta boys,” the hand shakes, the kisses….they were so many, so celebrated, and indeed so amazing, but somehow those aren’t the ones that stick out in my mind, it is in actuality  the uncomfortable situations that are foremost in my memory.  Uncomfortable situations, code for  saying the times that I messed up….acted like  I shouldn’t….reacted like I shouldn’t…said what I shouldn’t..didn’t think things through….offended……hurt….upset….let down…made cry……etc….you put it there I am fairly sure that I was the cause of it, plenty of times throughout this year. And some moments were devastating, and in truth it is of those times, those rough uncomfortable moments I am most thankful.  Truly.  Without them I would not grow as much, I truly believe that.

When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure. -Peter Marshall

I believe it is in addressing these difficult moments, how I handled them, how I could have handled them, and indeed how I should, and plan to handle them in the future….it is only then that I will continue grow in a way that the good moments can’t possible push me to…only then will I be able to reach and touch on what my potential is….only then will I start Becoming Bulletproof.

I am a very goal oriented person, and have been for the better part of the last ten years or so, and I have been known to have lists of resolutions by the ends of previous Decembers….set and ready to go for the next year.  Some I have achieved and yet many others I have not.  Things like physical goals, monetary goals, family oriented goals….all well in good….I think in one such goal last year I even had a set number of people that I planned to help in 2014…..(how in the world does one track that) They were all good intentioned and all of, perhaps, very substantial meaning….yet ultimately….the good most of them…are crumpled up and tossed away a few weeks into every year….I suspect that most of you are no different.  In fact if you are someone that accomplishes all of your resolutions every year than you and I should  meet for some coffee sometime..I need to hear and learn from you.  But if, indeed, you suffer from your resolutions/ goals being far to big for you self to accomplish I am going to suggest something simple this year.  It is what I have committed to, and must say for the last 2 days has gone on rather swimmingly.

Know Thyself

Or put in a perhaps much more now time lingo  (now time?)  How about we just get comfortable with…

Be Completely Honest With Yourself

Let truth be the principle that guides your decisions for the year 2015.  We have become so accustomed to lying to ourselves, or family, our bosses, our loved ones, and most importantly to ourselves.  We can end it this year.  Look at what you “say” you want to accomplish and be honest with yourself.  Push yourself to do what you say you are going to do.  Back up the claims….stick with the programs, the workouts, the eating, the sleeping, the family time.  Stay honest, stay on course !!!!  I believe that it will only be through this truthfulness that you will find your best successes in 2015.

Important to note, nowhere above did I say anything about being perfect….or expecting easy….or thinking that 2015 was going to be all sunshine rainbows and my little pony reruns.  It sure is hell is going to do it’s fair share of striking you out, throwing you curveballs, and maybe even sacking you a few times  (this switching from Baseball to Football is uncomfortable I wish I would have the metaphor police come down on me)  But if you stay true to yourself, stay honest within the situation  I firmly believe that you may make it a truly wonderful and fortunate 2015.  So here is to your 2015, may it impress the hell out of people that write the history books!!!

During times of universal deceit, telling the truth becomes a revolutionary act

-George Orwell

As we are lucky to celebrate another Holiday with our loved ones..

Reflection

Complaints…..like viruses, seem to spread through our being once we give in to them.  Negativity breeds like rabbits it would seem.  I take pride in being very in control of my state for the most part, yet at times, on occasion, I will find myself voicing a complaint.  And then, if I’m not careful another will sneak in…then the next thing I know it’s as if I’m on stage next to Jerry Springer airing mine and my whole family’s deepest darkest secrets.  (perhaps that was a bit much)  At any rate, we are all subject to bouts of complainitis (could be that was made up?  as made up as my punctuation throughout my posts….)  At times we may even fly off into tyrannical bouts of it….yet as I look back on my state during those times, or how my mind is working I must admit that it is embarrassing.  Complaining is selfish.  Period.  It is my 5 year old’s way of communicating about something she dislikes.  For this upcoming New Year’s, among other more lofty goals, I’m going to refrain from complaining.  I’m not sure it is as therapeutic as some may think.  Upon a bit of reflection I think it only serves to connect us with a loser mentality, a victim mentality, a mentality that is not conducive to succeeding and thriving, be it in our workplace or our own homes.  So let’s all take a page from Tony Robbins this year and whenever we find us complaining about our life, or how long the line is at the grocery, let us take a step back and say  “ok..here is this, but what is great about my life?”  I’m betting that you’ll be able to come up with some awesome answers… 

you all have a good friday….

 

WOD 

10 minute intense MovNat Warm up

Triplet, 60 seconds per exercise, 6 Rounds, continuos

Punching the bag/ Jumping Rope/ and Rowing

followed by

Heavy Front Squat  80% max

3-3-3-3-3..

have an awesome Friday…