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31 Oct 2014

110114

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“Pat’s Partner Stadium”
Partners Alternate
1 Section
+3 Push ups

30 Oct 2014

103114

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Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

30 Oct 2014

Feed The Correct Dog

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First, sorry that I have not seen much of anyone this week. Jess has been away for work and Abby, my oldest, has been home sick with a fever over 100 degrees. She is on the mend but it has been a slow process.

In my last post I wrote about box breathing and its benefits to helping maintain a positive outlook. I hope you had the opportunity to practice the technique and found it beneficial to you. It takes some time to practice. In the beginning it is easy to become distracted and not stay on task. Keep with it. You will get better. When you are ready you can build up to a 10-15 minute session of meditation and box breathing. This will do wonders for your recovery from training and life.

Dog of Fear v. The Dog of Courage

Coach Divine wrote of an old Native American story which states that “the dog of fear resides in your mind and is ready to pounce at the slightest danger” while “the dog of courage resides in your heart and nudges you to help others and be abundant”.

Our human mind is conditioned by our environment to be pessimistic and negative. Take a look at your daily surroundings. What do you see? Have you watched the news lately? Jess gets angry that I often ask her to shut it off or change the channel. Why do I ask her to do so? There is never anything positive reported. It is always tragedies, violence, hate, crime, etc. It can easily do a number on you. Our environment is constantly reinforcing negative thought.

Do any of these thoughts come into your mind throughout a given day?

  • This is too hard
  • Why should I care so much, no one else will?
  • This will never work
  • I am too tired.
  • He is ridiculous.

These are all negative thoughts and they feed the dog of fear. Noticing them is part of the battle in feeding the dog of courage. The next step is interdict and redirect with positive thoughts. Such as:

  • I got this.
  • I am better than this, lets get moving.
  • I can make this happen.
  • 3, 2, 1…go!

These very simple thoughts are very powerful. It is easy to slip back into negative thoughts and feelings. Coach Divine instructs us to ask what dog am I feeding right now? Constant practice will allow you to maintain a more positive and productive outlook. But it requires practice.

CrossFit breeds a stronger mind. It is innate in the style of training we perform. We push ourselves further and harder than we ever imagined and it carries over into the other aspects of our life. Our Gang is not infallible though. I sometimes see doubt in one’s ability to complete the task laid before. I see it in the staff when they are unsure of their own abilities or when they lose the ability to maintain presence in the now. We are all susceptible. 

Ask What dog am I feeding now? Then make the appropriate changes.

photo courtesy of susanwong.hubpages.com

photo courtesy of susanwong.hubpages.com

To learn more from Coach Divine and the Unbeatable Mind Academy, follow this link and sign up.

 

Dan Geller, Tom Taylor Jr liked this post
29 Oct 2014

103014

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1. Push Press
3 reps @ 70%
10 ring rows, BW+15, rest 2:00
3 reps @ 80%
10 ring rows, BW+15, rest 2:00
3+ reps @ 90%
10 ring rows, BW+15

2. Complete 3 rounds, each for time
Row 500m
rest 1:00

28 Oct 2014

102914 – PR Wednesday

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“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

27 Oct 2014

102814

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1. Complete reps of 50-40-30-20-10 for time
OH Swings, 24/16kg
Double Unders

2a. Dip Support Hold 30 seconds x 6 sets, rest 30 seconds
2b. Bar Hang 30 seconds x 6 sets, rest 30 seconds

26 Oct 2014

102714

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1. Back Squat
3 reps @ 70%
5-10 ring dips, AHAP, rest 1:00
3 reps @ 80%
5-10 ring dips, AHAP, rest 1:00
3+ reps @ 90%
5-10 ring dips, AHAP

2. EMOM 10
1 High Hang Clean + 1 Hang Clean + 1 Clean
1-3 @ 60%
4-6 @ 70%
7-10 @ 80%

24 Oct 2014

FIRE IT UP FRIDAY! 102414

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ARE YOU UNBEATABLE?

Some of you may be aware that I belong to the Unbeatable Mind Academy powered by SEALFit. Coach Divine stresses how breathing is central to better function. Our life is simply stress after stress; work, family, friends, CrossFit, etc. These all are stressors. How your body responds to each factors determines the impact it has on you. Learning to breathe properly can help you deal with stress in a more positive way.

Box Breathing

Start with the simple, yet powerful method of box breathing. Begin by exhaling out all of the air in your lungs to a count of 5. Then remain deflated for 5 seconds. Next inhale to a count of 5. Hold this breath for a count of 5.

Inhale – 5 count
Hold – 5 count
Exhale – 5 count
Hold – 5 count

Repeat this cycle for a minimum of 5 cycles. You can also add positive thoughts to this breathing such as “I am getting stronger and I can do this”. Seems odd at first but don’t discredit is powerfulness. Over time you will see that you can better control how you are feeling and handling stress using this simple method. It will help you in the middle of a WOD when you feel like your heart is about to explode and you may begin to fall off. There are many more positive benefits to be gained from box breathing. If you are interested in taking the mental journey that is the Unbeatable Mind Academy, you can learn more here.

GYM CLOSED SATURDAY AND SUNDAY

Just a reminder that the gym will be closed this Saturday and Sunday while we are hosting the CrossFit Level 1 Seminar. If you are interested in a bodyweight WOD that can be completed outdoors with no need of equipment, post “Hell Yes, Please!” to comments.

PROGRAMMING THRU 10/31

Monday 10/27

1. Back Squat
3 reps @ 70%
5-10 ring dips, AHAP, rest 1:00
3 reps @ 80%
5-10 ring dips, AHAP, rest 1:00
3+ reps @ 90%
5-10 ring dips, AHAP

2. EMOM 10
1 High Hang Clean + 1 Hang Clean + 1 Clean
1-3 @ 60%
4-6 @ 70%
7-10 @ 80%

Tuesday 10/28

1. Complete reps of 50-40-30-20-10 for time
OH Swings, 24/16kg
Double Unders

2a. Dip Support Hold 30 seconds x 6 sets, rest 30 seconds
2b. Bar Hang 30 seconds x 6 sets, rest 30 seconds

PR Wednesday 10/29

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Thursday 10/30

1. Push Press
3 reps @ 70%
10 ring rows, BW+15, rest 2:00
3 reps @ 80%
10 ring rows, BW+15, rest 2:00
3+ reps @ 90%
10 ring rows, BW+15

2. Complete 3 rounds, each for time
Row 500m
rest 1:00

Friday 10/31

Three rounds for time of:

95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

24 Oct 2014

102414

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1. Bench Press
3 reps @ 70%
Kipping Pull-ups 8.8.8, rest 2:30
3 reps @ 80%
Kipping Pull-ups 8.8.8, rest 2:30
3+ reps @ 90%
Kipping Pull-ups 8.8.8

2. Complete 3 rounds each for time
Run 1000m
rest 2:00 between rounds

17 Oct 2014

101814

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1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds
2b. Dip hold (bottom position) – 6 x 15 seconds

3. 30 Strict Toe 2 Bar


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