3 rounds for time
10- Goblet Squats (KB) 5 sec “rest” at bottom every rep
8- Walk out to to planks 5 sec “rest” then walk back in
10- Single leg Deadlift Toe touches (5 per side)
4 Rounds For Time
50 Double Unders
20 Toes To Bars
3 Wall Walks
Experienced – 10,10,6,4,2,2,1
Less Experienced- 5,5,5,5,5
12 min Amrap
72 ft FHC
72 Ft inverted Crawl
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
Well done on Monday.
“When Chuck Norris Swings a Sword the Air Bleeds”
Roll-10min/ PVC-3min/ UP dog, down dog, child’s pose (lat Stretch) 6-8min
2×4 Movement- Reverses, Tripod Extensions
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!!!!
“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”
10 Min Roll/ Child’s Pose, updog, down dog- 3 min
Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min
30 Jacks/ 10 Toe touches- 4x
Skill Work- Full Squat Clean, PVC Pipe then SUper light Weight- Just technique WOrk- 6-9min
6 Rounds (will be timed, but the goal isn’t to go as fast as possible, quality movement over time)
36ft- Inverted Crawl
45sec- Plank, alternating slow leg lifts
36 ft- inverted Crawl
10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)
3o sec- Lalanne Planks ( hold the plank, with arms as far in front of your head as possible, Zero Extension..)
Good Luck and Happy SUnday!!!
This is it. Right here. The life you have…the one you have currently been living….it is here….and believe it or not it is right now. There are things we have done, and there are things we will do….but in truth all you have that is promised to you is right now. Don’t you owe it to yourself? Don’t you owe it to your family? Don’t you want to finish this life off and be able to say ” Yes… I did my best” “I gave all I could give” I know I want that. I want to look myself in the mirror at the end of every day and know that I lived it to the fullest. I want to know that on that day I stepped up, I came, I saw, and by god I conquered. I didn’t ask for permission. I took and did what I wanted and asked for forgiveness later. That’s how I want to feel at the end of everyday. I think as powerful and graceful human beings that is how we are meant to feel at the end of everyday. I have to be honest with you. I’m sure that a lot of us out there do not feel that.
So if you don’t feel that way, and you want to what do you do?
You workout. You train smart, you learn from the best you can find, and by god…once you have the mechanics down you train HARD.
If you have never had the pleasure of feeling what it is like to leave your sweat, heart, and at times even your blood on the mat after a grueling, heart pumping, mind electrifying WOD….then no wonder you don’t want to work out. If I had to go to a 30000 square foot facility where no one knew who I was, and sit down to do resistance training, or do some sort of bastardized cross country skiing that ultimately gets me nowhere (elliptical) if I had to suffer through 40 minutes on that thing, and then 40 more minutes traipsing around the gym looking for the right machine…I too would be numb to the idea…… I too would rather stay at home that suffer through that mind numbing monotony. ……
….what you need is something that lights a fire under your @$$. You need to be worried about what is about to happen when you step through the doors. It needs to cause you anxiety if you think about it. You have to wake up in the morning and be ready to face it like a dragon that is trying to steal your Princess from you (or prince). You need to walk into your Box as if you are going to be forced to eliminate the head of the taliban, save Christmas, punch the devil in the face and run for the President of the United States all at once….and that’s just the Warm Up. In truth……all Joking aside. When you walk into your Box, or even your “gym”. It should matter. Damnit all. It should be a Big deal….scratch that it should be a HUGE DEAL. Every WOD, every REP, every rest….is earned…and it is an investment. It is an investment in you….. You. Every time you pick that bar up you are making sure that you are better. Every time you pull your chin above that bar you are showing the WORLD what you are worth, and you are proving it to yourself. Each rep builds confidence, each Meter rowed builds ammo for you. The more you come the more you love it….the more you love it the more you start to live it….. People notice….People comment…..people see the difference……people FEEL the difference….. YOU FEEL THE DIFFERENCE. It’s not about the Scale….. It’s not about the Time…… It’s not even about the Weight…..and it certainly isn’t about What Place you finish…… What it’s about is YOU!!! It’s about committing to make YOU better than the you from yesterday. It’s about chasing perfection and finding that excellence is a pretty damn sweet place to be. Sleep well tonight everyone….get up tomorrow morning and crush it!!!!
2013 is all but gone. 2014 is knocking at the door and demanding to come in. I am welcoming it with open arms. In 2013 I saw a dream I once had become a reality…I found a version of me that I never knew existed…I welcomed to this world a son… I loved my family deeper than I ever have… I had uncomfortable moments that forced me to grow, almost daily…I discovered compassion where I thought it might not exist… I saw the lives of hundreds change for the positive…I saw a strong community form and begin to thrive… I caught a glimpse of what “my” version of wellness is…. I saw what was, in the beginning, a theory of mine, begin to be proved, over and over again….I learned that what I do truly does matter, and perhaps more importantly the more I help people understand that what they do truly matters the more I will matter. (that might have been confusing.. a bit)…I learned that the path to success is ever changing, but by gosh it is getting pretty damned close…I realized that it has nothing to do with being perfect, but everything to do with the pursuit of perfection…
What am I looking forward to in 2014??? I am looking forward to becoming a stronger more principle centered father and husband…I can’t wait to outgrow my location and be forced to add new classes at the box….and look to move to a larger location….I will see some of my members become certified and start to spread our version of Crossfit/MovNat, so much so that it will begin to permeate all of Buffalo…and start leaking out….I can’t wait for the guidance and inspiration that will come from the Steve Maxwell seminar in April….I am looking forward to the lives that will be changed by not just me, but by all the members of the Box…we have done so much this year and the honest part of it all is that it will only be amplified in 2014…..I am looking forward to changing 10,000 people’s lives…..looking forward to doing a Burpee Mile…looking forward to back to back bar muscle ups…looking forward to feeling the best I have ever felt in my entire life….I am going to be honest….I cannot wait until this post next year…….I am looking forward to realizing, 51 weeks from now….that all of this is just the tip of the ICEBERG!!!
Thank you all so much…
Good luck to you all……chase your dreams, live well, move well, and fuel well….have a wonderful New Year’s Eve….and prepare yourself for an Epic 2014!!!!