stand tall

"Nobody stands taller than those willing to stand corrected."
~ William Safire

UPDATE: I've been off the blog for too long. It's amazing how much less time I blog when I'm not parked on my rear at my former office gig.... excuses aside, I just haven't been disciplined about it.

I have been staying up on my mobility. Have you? If you're a TV watcher, give this a go. Good stuff!



Also, I have to share the following video because, it's amazing in that horrific kind of way. The last 30 seconds to a minute are wild....

I visited Japan as an 18 year-old and had an incredible time. It's still hard to fathom the devastation this earthquake and tsunami have done. Anyway, check it out.



Stand tall y'all. Peace.

character

"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."
~ John Wooden

Saturday WOD
"I Am CrossFit"
3 rounds for time:
400 meter run
15 pull-ups
7 hang power cleans @ 135lbs

9:03 @ 155lbs

SOME WEEKEND READING:

Kelly Starrett featured in Competitor Magazine

Wall Street Journal interview with historian Paul Johnson

belief

"The thing always happens that you really believe in; and the belief in a thing makes it happen."
~ Frank Loyd Wright, architect

Working the psoas beat down.



SWOD with Travis Holley
WARM-UP
2 rounds:
lateral band walk, down & back
10 DB snatch, right arm
15 KB goblet box squat
10 Db snatch, left arm
lateral weighted lunges
5 strict chest-to-bar pull-ups

A
box squats
10x2 @ 55-60% of 1RM

B
3 rounds:
10 barbell virtual shoveling
20 bent over rows (10L,10R)
20 med-ball sit-ups
partner wheel-barrow walks

Happy Friday boys and girls!

If you're up and about tomorrow morning, stop by CrossFit Central and cheer on all the athletes participating in the I Am CrossFit finale!

Peace.

morph

"Entrepreneurs have to figure out how to morph themselves into something better. You can’t sit on your laurels on any component of your business life."
~ Charles Schwab


Garage Gym RX @ REDBLACK GYM w/Mike Winchester
WARM UP
3 rounds:
10 strict pull-ups
5 man-makers @ 40lbs DBs

OVERLOAD TRAINING
handstand push-up
two on the minute for ten minutes, hands on 45lbs bumpers for extra ROM

WOD
"Grace"
5:31 rx'd

STRENGTH
snatch grip deadlift
5X1

quit talking

"The way to get started is to quit talking and begin doing."
~ Walt Disney

TODAY IS A REST DAY!

YESTERDAY'S TRAINING:

SWOD w/Travis Holley
WARM UP
2 rounds:
10 KB figure-eights
lateral band walk, down & back
12 strict convict pull-ups
20 KB straight-leg deadlift
25 unbroken push-ups
hip mobility

A
sumo deadlift
10x2 @ 75%
3 count down, speed up

all at 225lbs, felt good

B
3 rounds:
10 HEAVY dip/drive with bar in front rack
20 hammer curls for speed
20 single leg brige ups, foot elevated

dip drive @ 225lbs, curls with 50lbs DBs

WOD w/CrossFit Central coaches
5 rounds for time:
20 back squat @ 135lbs
20 yards handstand walks

31:12 as rx'd, slowest time by far, legs were smoked from start, handstand walks were fun though

Peace y'all.