new blog

As you may have noticed, I haven't been posting very regularly of late! I've set up a new blog over at tumblr. So please go check it out, and let me know what you think!

aaronarehart.tumblr.com

passionately curious

"I have no special talent. I am only passionately curious."
~ Albert Einstein

Want to set a squat PR? Get your hips mobile:


And go check out Big Mike's post: Living The Code

YESTERDAY'S WOD:
back squat
5x3

185-195-205-215-225PR!

Stay curious y'all. Peace.

happy sleep

"A well-spent day brings happy sleep." ~ Leonardo da Vinci

One interesting read and an though provoking video... Mobile App-makers Face Privacy Investigation

Harvard financial historian Niall Ferguson on CNBC March 14th:


WOD
front squat 5x3
all sets @ 165#

Sleep happy y'all. Peace.

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.

have fun

"People rarely succeed unless they have fun in what they are doing."
~ Dale Carnegie

I got in a workout with Big Mike and Jeff McKinney at the RED BLACK GYM this afternoon.

WARM UP
2 rounds:
lateral band walk, down and back
20 Russian swings @ 2 pood
10 strict pull-ups
10 ring push-ups, feet elevated
overhead plate lung, down and back @ 45lbs

STRENGTH
overhead squat
5x3

135-145-155F(x2)-155

Only got in four sets but the second set of 155 felt solid, like I could have made one or two more reps.

Have a great weekend y'all. Peace.

heroism

"There is a certain enthusiasm in liberty, that makes human nature rise above itself, in acts of bravery and heroism."
~ Alexander Hamilton

"It is not tolerable, it is not possible, that from so much death, so much sacrifice and ruin, so much heroism, a greater and better humanity shall not emerge."
~ Charles de Gaulle

HERO WOD "McClusky"
3 rounds for time:
9 muscle-ups
15 burpee-pull-ups
21 pull-ups
800 meter run
*if you have a 20lbs vest, wear it

My time was 42:22 as rx'd.

This is the CrossFit Central crew who performed McClusky today.


While y'all are enjoying this weekend, take a second to appreciate those who sacrifice for us.

live now!

"We are always getting ready to live but never living."
~ Ralph Waldo Emerson

Garage Gym RX @ RedBlackGym
WARM-UP
600 meter run
3 rounds:
5 chest-to-bar pullups
5 ring dips
10 goblet squat @ 2 pood
sled drag down/back

A
hang clean
3x3

all at 135#, technique work, speed under the bar

B
push-jerk
1-1-1-1-1

155-165-175-185F-185F

Friday is on deck! Peace.

dominant

"Our life always expresses the result of our dominant thoughts."
~ Kierkegaard

REST DAY!

I did get in some solid mobility work though. Hit the rear wheel drive first (AKA posterior chain) then watched the video below and mashed on the medial chain.



Good stuff. Try it. And like the good doctor says: don't be quad dominant, or hamstring dominant, or whatever dominant. Just be dominant.

Peace.

happiness

"Happiness is a place between too little and too much."
~ Finnish proverb

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~ Albert Schweitzer


I'm happy to be back in the swing of things! I was feeling like a normal human by Saturday, and have been going full steam since Monday. Today was my double-day!

Garage Gym RX @ RedBlackGym
WARM-UP
600 meter run, then 2x:
10 knees-to-feet
10 KB clean-to-lunge
10 pull-ups
10 ring push-ups
10 ring rows

A
weighted pull-ups
4x3

50 lbs-50-70-70F(x2)

B
for time:
30 squats
250 yard dual KB suitcase carry @ 2 pood
30 squats
250 yard dual KB rack carry @ 1.5 pood
30 squats
250 yard overhead KB carry @ 1 pood
30 squats
250 yard dual KB rack carry @ 1.5 pood
30 squats
250 yard dual KB suitcase carry @ 2 pood

22:09 rx'd

Then approx one hour later...

SWOD
WARM-UP
3 rounds:
lateral band walk, down & back
15 GHD hip extensions
20 KB Russian swings @ 2 pood
25 unbroken push-ups
sandbag lunge - 10 left, 10 right

A
box squat, speed up!
8x4

155lbs for the first 6 sets, then 175, 175

B
3 rounds:
10 weighted ring dips
10 1/4 Turkish get up, heavy

50 lbs vest on the ring dips, went unbroken on round one, then 6-4, and 5-4-1
1.5 pood on the TGU

Already feeling sore! Love it! More mañana. And yes Anna, your post is coming! Peace.

sick as a dog

I've been fighting off the flu since Monday. More when I'm healthy again. Peace.

in the arena

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."
- Theodore Roosevelt, speaking at the Sorbonne in Paris on April 23, 1910


Good luck to all the athletes competing in the Fittest Games tomorrow! None of you are timid souls. Have fun out there!

don't edit your soul

"Don't bend; don't water it down; don't try to make it logical; don't edit your own soul according to the fashion. Rather follow your most intense obsessions mercilessly."
- Franz Kafka

Sick day. It started yesterday evening. Think puke-fest 2011. Except there was nothing festive about it. It's about 4:30PM now and I'm feeling close to normal. Once I've kicked this little stomach bug "I'll be back." See y'all mañana.

process

"...realize that one workout out of thousands does not affect your overall progress. Training is a process, not the events of one day."
- Mark Rippetoe

Coach Chris Hartwell trains at REDBLACK GYM:

Visit sicfit.com for more Videos

It's a REST DAY!! Peace.

we make ourselves

"To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
~ Miyamoto Musashi

I'm baaa-ack! So I got called out today on my recent lack of blog posts. I don't even have an excuse like two jobs anymore! That's right kids - I resigned my office office gig and last week was it! I'm focusing on building my skills as a coach. Recently I've been sleeping more than 4-5 hours a night, and it's glorious! Glorious. As for blogging, I've just been lazy. More soon...

Today was my double-workout day at the REDBLACK GYM.

GarageGymRX w/coach Mike Winchester

Ingrid's Birthday burpee-pullups (25)! Happy Birthday Gretchen!

WARMUP
100 double-unders
25 deck sit-ups @ 1.5 pood KB
25 swings @ 1.5 pood KB
15 squats
15 push-ups
100 double-unders

WOD
for time:
800 meter run, 5 handstand-pushups, 5 muscle-ups
25 GHD hip extension
25 box jump
25 toes-to-bar
25 games standard push-ups (hand off floor at bottom)
25 squats
25 swings @ 1.5 pood KB
400 meter run, 5 handstand-pushups, 5 muscle-ups

20:12 rx'd

SWOD w/coach Travis Holley
WARM-UP
2 rounds:
10 renegade rows
10 sandbag complex
10 bridge-ups
10 dual KB deadlift, focus on "active-lat"

MEAT
sumo deadlift
10x2 @ 60% deadlift 1RM (3 count down-1 count up)

POTATOES
3 rounds:
10 right leg weighted step-up
10 lef leg weighted step-up
10 DB floor press- floor wipers
heavy prowler sprint (high bar)
20 plyo-pushups

Stay tuned. More one the way... I promise. Peace.

action

"Action may not always bring happiness; but there is no happiness without action."
- Benjamin Disraeli

Check it: coach Crystal McReynolds is featured on today's crossfit.com post!

GarageGymRX w/coach Winchester @ REDBLACK GYM
WARM-UP
2 rounds:
3 rounds modified "Cindy"
5 strict pull-ups
10 ring push-ups
15 goblet squats @ 1.5 pood KB
10 dual KB clean/press @ 1.5 pood KBs
15 burpees
1 prowler push down/back (high bar)

OLY/STRENGTH
snatch grip deadlift
5x2
clean deadlift
5x2
Bulgarian split-squats
3x10

the path

"The obstacle is the path."
~ zen proverb


REST DAY!!