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.