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27 Nov 2014

112814

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Home WOD
1. Run 1 Mile

2. EMOM10
5 Push Ups
5 Jump Squats
5 V-Ups

Yesterday my Abigail’s, my 4.5 year old daughter, school performed their Thanksgiving Celebration in grand style with a performance that played out the First Thanksgiving. It was wonderful to see the hard work she had put in by practicing to and from school every day now the last 4+ weeks pay off. She was having a blast up there and she and her classmates did an excellent job.

I mention this not to brag about my daughter, though I am happy to do so, but rather it led me to think about what I am most thankful for. It’s sad that this is probably the single time where many actually express their gratitude out loud. Here goes:

  1. I am thankful for each you as members of our community. You trust the Staff and I in leading you to a lifelong pursuit of health and fitness. It is a responsibility that I take very seriously. We have the ability to change lives and that is what we try to do each day while being the best part of your day. No small task. Thank you for the challenge and continuing support!
  2. I am thankful for my Staff. I appreciate your efforts to give more to each member of our community. Your professionalism is inspiring. Your efforts to improve your skills is enduring and I wish you all continued success!
  3. I am thankful for my family. My two girls for keeping me grounded and reminding me that when I walk through the doors at home, they are my priority. My wife for being such a rock and weathering the good and not so good. You all are my continued drive to create something even greater than I can imagine.

I hope that each of you enjoy the next couple of days and that you have the opportunity to express your thanks and gratitude to those dearest to you. 

Best,
Neal

26 Nov 2014

112714

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Home WOD
Compete For Time w/ Family and Friends…
“The Gobble Gauntlet”
800m Run
50 Sit Ups
800m Run
40 Air Squats
800m Run
30 Burpees
800m Run
20 Push Ups
800m Run
10 Split Squat Jumps

25 Nov 2014

112614 PR Wednesday

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1. Deadlift
3×10 @50%
Touch and Go
Bar Speed on Drive

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

24 Nov 2014

112514

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1. Back Squat
5 reps @ 75%
Kipping pull-ups 10.10.10, rest 3 minutes
3 reps @ 85%
Kipping pull-ups, 10.10.10, rest 3 minutes
1+ reps @ 95%
Kipping pull-ups 10.10.10

2. AMRAP6 (For Reps)
9 Air Squats
6 Push Press (85/55)
Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep

Tom Taylor Jr liked this post
23 Nov 2014

112414

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1a. Fish Game x2
1b. 20 Reverse Lunges x2
1c. 10 Push Ups x2

2. 4RFT
250m Row
10 Bench Press @65%
5 Pistols Each Leg

3. Gymnastic Skills:
10min Handstand Practice Balancing Without Wall/Assistance

22 Nov 2014

112314

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Teams of 2
One person working at a time.
Complete For Time …
30 Clean and Jerks (135/95)
60 KB Swings (1.5/1)
90 Wall Balls (20/15)
120 Double Unders
1mile Run

21 Nov 2014

112214

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Complete For Time …
250m Row
25 KB Goblet Squats (1.5/1 Pood)
500m Row
50 KB Swings
750m Row
75 Double Unders
500m Row
50 KB Swings
250m Row
25 KB Goblet Squats

20 Nov 2014

112114

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1. Push Press
5 reps @ 75%
1.1.1 strict muscle-ups, rest 1:00
3 reps @ 85%
1.1.1 strict muscle-ups, rest 1:00
1+ reps @ 95%
1.1.1 strict muscle-ups

2. 6RFT
6 Push Press @75%
200m Run

John Patrick Bryson liked this post

Hopefully you have been practicing the breathing technique I outlined a few weeks ago. In the beginning it may seem odd or ineffective but if you stick with it daily, you will begin to notice some differences. One of the differences is the ability to tap into your Alpha Mind.

What is the Alpha Mind?

Alpha brain waves occur between 7 and 14 cycles per second – which is between sleeping and wakefulness. While functioning at this level, apart from the usual left brain activity, our right brain also gets activated. This makes a person’s thinking very powerful, very intuitive and very creative . This level connects us with our subconscious and helps us to access the amazing powers lying dormant there.

right-brain-left-brain

Imagine the kind of creativity you can tap into when your entire brain is available. This allows you to achieve things that you never dreamed possible, tapping into dormant brain powers that lie within each of us but few ever recognize. Practice of breathing and meditation for 15 minutes everyday improves memory and sharpens the mind.

How To Reach Your Alpha Mind

To tap into the hidden powers of your mind, you must learn the basics of meditation. To reach a state of alpha consciousness, you must first achieve a level of deep relaxation, completely removed from your worries and stressors. Your mind will wander to this and that. Training your mind to release these things requires tremendous willpower and regular practice. 

Sit with your eyes closed and make sure you have at least 15 uninterrupted minutes to practice your breathing. First exhale your breath through your nose so that your lungs are completely deflated to a count of 5. Then hold that for a count of 5. Next inhale through your nose for a count of 5 and then hold for another count of 5. Repeat this cycle until the 15 minutes is up.

If you notice your mind becoming distracted just refocus on your breathing. This act alone will bring you back to the task.

This doesn’t happen overnight. That’s why it’s so important to set aside a solid 15 minutes each day to focus on your breathing and meditations. This time will be used to focus your energies, clear your mind of the day’s thoughts and inch closer to a state of alpha consciousness.

Why Should YOU Try This?

Here is what I have noticed while I have been practicing my breathing and meditation daily for the last 4 weeks. I have noticed considerable improvement in my daily focus and productivity. I have been studying a lot for the business and I am beginning to formulate plans for its future to make it even better for you as our community and for the staff.

I have been sleeping more soundly and feeling more rested each day. On most days I am getting between 7.5-9 hours of high quality of sleep where previously I was only sleeping 5-6 hours per night. Dan G remarked the other morning that I appear to be the least stressed of any time that the gym was in the process of relocating. My training has improved and I have achieved positive changes in body composition. 

My relationships have improved because I am more patient with them. This makes me a better husband, father, boss, son, brother, and Coach. Generally, I am more fun to be around! HA!

So, what are you waiting for? Don’t allow your preconceived notions to allow you to miss out on something very powerful.

3, 2, 1…GO!

 

 


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