WOD 3/8/2015

111809_chuck_4

“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”

 

Warm up

10 Min Roll/ Child’s Pose, updog, down dog- 3 min

Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min

Wrist Prep-2min

 

30 Jacks/ 10 Toe touches- 4x

Skill Work-  Full Squat Clean, PVC Pipe then SUper light Weight-  Just technique WOrk- 6-9min

 

WOD

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!!!

WOD 3/6/2015

chuckmotivator-20

Warm Up- Roll -8min/ Skinny PVC pipe-4 min/  Wall Sliders 3×8 / Bi lateral external Rotations 3×8

Active Movement Warm Up- 10 FHC/ 10 Deep Air Squats (mobility at bottom ROM)/ 20 Mountain Climbers  3x

Thruster Practice-  PVC then to Bar, then to Weight for WOD

-Pressing

-Front Squatting

-Thrusters

 

 

 

WOD

Death By Thrusters    95/65#

With a continuously running clock do one thruster the first minute, two thrusters  the second minute, three thrusters the third minute… continuing as long as you are able to complete the number of Reps with the 60 seconds.

Use as many sets each minute as needed.

Your score is the last round that you finished all required Reps.

 

WOD 3.4.2015

Another-Chuck-Norris-joke

 

Warm Up-  10min Rolling/ Bird Dog 3 min (extension/ flexion/  and when the leg is out..work on contracting that glute)

3 min – Up Dog/ Down Dog/ Child’s pose

3 min- Skinny PVC Drill

Double Under Progressions- 6 min

Broad Jump Skills and Drills- 6 min

– whole body/ Extension/ Soft landing/ hip and leg preps

 

WOD

5 Rounds For Time

36 Ft- Foot Hand Crawls

15- Med Ball Crunches (slow 3 sec Contractions)

5- Broad Jumps

 

-if this WOD takes you less than 7 minutes you probably are crunching to fast, and jumping to quickly in succession

-take time on the Broad Jumps, and work on good form, and near maximal distance.

-crawl as fast as form will allow you

-be happy from the neck up

 

Unknown-1

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

perhaps a great blog Entry……. a catalyst

So,,,,I hop out of the car, in the middle of downtown, reach into the back of my trunk and pull an enormous box from it…a box which once held 48 four packs of Dove moisturizing unscented bars….I set it on the ground and stare at for a bit….ya think this will hold me?  I ask, sort of to myself, and sort of to anyone at all who is passing by…I don’t get any answers.  I look around, just a block away or so I see the “occupiers.”  Wow.  Is this what I have become.  Honestly, am I no better than these people? Staring at them I’m forced to admit to myself that other than the obvious amount of attention they garner, they do look to be very serious about what they are doing.  Perhaps as serious as a cat who hasn’t eaten in three days and will just not stop clawing your bedroom door.  But then you are forced to think, if I don’t feed the cat what is he really going to do about it?  I wonder if we have looked at them that way.  Honestly, what are they really going to do about it? The answer to if I’m better than them or not weighs in my mind a bit and I settle on..  Well at least I have a job, after all I’m doing this is on my off day  The thought makes me smile a bit, and I reassure myself that yes indeed, the box will hold me up,  well it should….

I stand up on the box and proceed to follow through with my plan….

Step one, take off my clothes…man I didn’t think it’d be so cold today.  Of course I knew it was going to be cold that day….sort of the point,,shock value you know…perfectly normal for the 24th of December to be cold.  Besides it’s much easier to attract attention to yourself in this kind of weather if you are standing around in just your knickers on top of a box, rather than fully clothed.

Step Two, start singing Man in the Mirror, crap, couldn’t I have picked a better song, maybe one that is a bit in my own key, that way I’m not getting looked at like one of those auditioners from American Idol that are just there to be on TV..  Although my intention there had absolutely nothing to do with changing myself, though the outcome might be a change for me as well, I thought the classic hit from old MJ would be a perfect tune to attract a crowd….and I was right

Step Three….just start talking….. I had never been more prepared in my whole life.  I’d mapped out my whole speech….I would spin a tale of such intrigue, of such shocking truth that the audience would be captivated, moved to tears even.  It would be full of suspense, heart break, betrayal, conspiracy,, and just when they thought the worst had happened the third act would push them to the point of giving up…and then the answer……and at last I’d offer them HOPE.   They would find such purpose in my talk, such inspiration that they would go through a change right then.  Right at that moment they would alter themselves and their own family trees for generations to come.  I would be amazing…..

It will be amazing…..

I was so ready.  Nearly sure that here right now at this very moment is what the better part of my life had been preparing me for.  I wasn’t cold, I wasn’t nervous, I was filled with the need to share..and give everything of myself to these 60 or 70 onlookers…..

and then I saw her……

Front Row, about my 10 oclock (just to my front left for those of you not acquainted with those directions)…she was bursting at the seams pregnant, it seemed she held just about all her impossibly petite frame could hold, Jeez her due date has to be…right now..  In fact it was an amazing sight to behold, and she would have been equally as beautiful as the fact that she was pregnant had she not been tugging on a Marlboro…..

What a shame…

Just to her right side my eyes locked with a man at least twice my age…his clothes were tired, his eyes worn…..he’d seen a lot, been through a lot, those tired hands clutched a paper bag that could only have held the cheapest bottle of liquor that the store around the corner sold….

Damn…

Just then a voice turned my head…..it was a school age child, her voice shrill and peircing….she was standing with her mother and brother, he was roughly the same age.  Mom was rather overweight..Huge..and it seemed she was doing the best to have her kids catch up and eventually surpass her.  Her children each clutched a burger of some sort in one hand and a meal full of happiness box in the other….it was the box that was creating the argument as it appeared that bro was trying to relieve sis of her toy…her toy or the french fries….wow…

The authenticity of what I was about to do finally sank in.

What could I possibly say to change this?  How could I possibly connect with these people…..how could I hold on to them long enough to pull them away from the commercials, the restaurants, the pizza, the wings, the beer, their cubicles?  What was I going to say today that would really do any good at all? Are they really going to listen to some half crazed, freezing, (albeit charming), half-naked man on a soap box standing in front of the biggest toy store in the world on Christmas eve????  Really, isn’t health and fitness the farthest thing from chimney mom’s mind…hell she’s probably lucky to make rent since Dad’s not around anymore to help….Weren’t most of them going to go home tonight, order out, plop in front of the television, and eat, drink, and be Merry….after all tis the season…..for heart disease, cancer, obesity…..it would seem.   How can I possibly change their minds????

I bowed my head in defeat, and took one foot down from the soap box…..I was finished….there was, in mind, no longer anything I had to offer them.  I had lost the game even before it started.

…then I saw him….

He was young, maybe 6, and nestled into his mother’s leg, but staring at me intently.  I perhaps imagined tears welling in his eyes, perhaps not, either way, he was the moment I needed.  In him I saw incredible things.  I saw a world were people cared for each other first, and found that in doing so it was really caring for themselves.  I saw a world where we didn’t settle for being lied to by the media, where we didn’t expect politicians to be half  true with us.  I saw a world where heart disease was as foreign to us as the bubonic plague…and damnit when you saw people at the mall, or Target, or in line for the bank…can you believe it they were happy, because they felt good, and lived healthy….amazing the things I saw in the young man’s eyes, once I made it past Spiderman and the Power Rangers…..and then there it was…..

HOPE………by god he wants me to talk…..

In that moment I wasn’t talking to a crowd of people any longer, I was speaking to him.  As far as I was concerned this little guy was going to be somebody important, and I was going to influence him right now…hell this little guy may even be president 40 years from now…how crazy of a thought is that…..

Rejuvenated I stood up on the soapbox, fully prepared to address my congregation……

Deep breath, here goes…  

” Ladies and Gentlemen, my name is Robert Edwin Vest II, and wow do I have a story for you……”

Accepting that your best is only enough until Next time.

Crossfit, by definition, should push you passed your comfort zone…every time.  When you step into the box, or check out the WOD online, it should leave you with a terrible pit in your stomach, questioning whether or not you should subject yourself to what you see.  It should test you even before you start.  Then you begin the warm up, sweating more than some of your Globo Gym friends do when they workout, you practice the skills involved in your WOD, and then 3,2,1, go..you are off…..and before you know it, not only are you dying, but you are seriously questioning whether you are going to survive the workout, not to mention finish it….but somehow, even when every fiber in your body tells you to quit….when every rational thought in your brain is screaming at you to STOP…..you don’t.   Maybe it’s because the athletes around you aren’t stopping….maybe it’s because your coach is there, motivating, inspiring, encouraging you to not give in to that quitter in your head…..or maybe….just perhaps…you have found a strength inside of you that is greater than even you believed…….and somehow, now that you are only a few reps, or minutes away from the end you have found a renewed vigor….and all of sudden your next to last round is faster than your first round, that’s impossible….right?  NO WAY…..the only difference is in the beginning you were scared of what you might find inside of you, and by the end you are confident in what you are made of…….and inevitably the  WOD ends, and there you are…..for the most part exactly the same as when you started…except for one glaring difference….you have grown yet again…the same as you did in your last workout, and how you will continute to grow in your next.  That is why you  subject yourself to this…..that is why you drink the kool aid.  That is why, for some reason, all of your non crossfitting co-workers are starting to ask you what your WOD was before you annoy them with telling them about….they have started to bug you….guess what…they are as thirsty as you were….offer them a drink….and show them what CrossFit is…

I must admit, I feel honored and humbled to be able to introduce such an inspiring way of life to my Athletes…and I look forward to pushing them over and over again……as they, no doubt, will continue to push and challenge me.

best of Health