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13 Nov 2014

111414

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1. 4RFT
400m Run
30 Wall Balls (20/15)
20 Double Unders
10 Deadlifts (275/185)

2. Max Handstand Hold (Free Handstand or Feet Off Wall)
3 Attempts

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It is easy to get caught up in the needs and wants of others. Your boss, family, clients, friends its easy to feel like you are being pulled in a thousand directions at one time. Its surprising that by the end of each day we are not all wanting to be hermits with no social engagement whatsoever. Pure isolation.

How do you manage this? When everything seems to be coming down to you and beginning to overwhelm you, what do you do? Some just stuff it deep down inside themselves until eventually one day it explodes! Not the best option, trust me. Others break down and sob. Not my idea of a good time either.

A practice that I have been working with and have challenged my staff to begin trying is called “Sacred Silence”. This is another drill lesson that Coach Divine uses in the Unbeatable Mind Academy. The beauty of this drill is in its simplicity and it doesn’t require a long commitment. It doesn’t have to be perfect, you just need to practice it. Below I have written out the basic premise of Sacred Silence. Give it a go and post to comments your thoughts.

Sacred Silence

The task is to find a comfortable chair where you will be uninterrupted for 3 minutes. Not a terribly long time at all. Be sure to sit upright. Now close your eyes and concentrate on your breathing. Employ the box breathing technique: breathe in for 3-5 counts, hold for 3-5 counts, exhale for 3-5 counts, remain deflated for 3-5 counts. As you are breathing begin paying attention to your mind in action: what you hear, smell, and feel. If you a car driving by just repeat to yourself in your head “hearing, hearing”. If you feel something, “feeling, feeling.” If your mind strays, that’s ok. Note it and come back to your senses. This will allow you to help settle down, relax and unwind after a stressful meeting, day, etc.

tranquil water

 

 

 

Day in and day out it is very easy to get caught up in the activities necessary to just get through the day. Sometimes it seems we are operating on automation. Have you ever finished your day and sat for a moment and ask what did I really accomplish?

12 Nov 2014

111314

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1. Bench Press
5 reps @ 75%
3.3.3 Skin the cats, rest 3 minutes
3 reps @ 85%
3.3.3 Skin the cats, rest 3 minutes
1+ reps @ 95%
3.3.3 Skin the cats

2. Complete For Time … (7min Cap)
10-9-8-7-6-5-4-3-2-1
Box Jump (24/20)
1-2-3-4-5-6-7-8-9-10
Burpee

11 Nov 2014

111214 PR Wednesday

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1. Front Squat
5 reps @ 75%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
3 reps @ 85%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes
1+ reps @ 95%
Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

2. Row 2k

10 Nov 2014

111114

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1. AMRAP5
21-15-9
Abmat Sit Ups
Push Press (95/65)

5min Rest – Walk 500m

2. Complete For Time … (10min Cap)
10 Strict Pull Ups
500m Run, 50 Double Unders
400m Run, 40 Double Unders
200m Run, 20 Double Unders
10 Kipping Pull Ups

5min Rest – Walk 500m

3. AMRAP5
9-15-21
Push Press (95/65)
Air Squats

09 Nov 2014

111014

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1. EMOM12
4 Push Ups
2 Snatch @70%

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar run 200m

08 Nov 2014

110914 (Teams of 3)

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1.“The Rowing Farmers”
3 RFT (Everyone Rows Once)
1k Row
500m Farmer Carry (Average Body Weight of Team)
*Split up weight however you want between the two farmers
**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

07 Nov 2014

110814

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1. Shoulder Press
5 reps @ 75%
3.3.3.3.3 Strict pull-ups, rest 2 minutes
3 reps @ 85%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
1+ reps @ 95%
3.3.3.3.3 Strict pull-ups (ahap)

2. 21-15-9
Wall Ball Shots (20/15)
200m Run

06 Nov 2014

110714

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1. EMOM7
3 Hang Squat Clean @70%
3 Push Ups
5min Rest

2. EMOM10
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)

06 Nov 2014

What’s Your Purpose?

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If you were to leave this world today, what would you like your epitaph to read? What would have been your purpose? Think about that for a second. Now, what have you done today to move towards that purpose? Or, did you get caught up in the agenda of others?

The Guy In The Glass
by Peter Dale Wimbrow Sr.

When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.

For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.

He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.

You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.

Elon ringing the PR Bell!

Elon ringing the PR Bell!

Above is a picture of my private client Elon. This picture was taken on Wednesday. I had Elon work up to a 6RM in the deadlift. The most weight I had programmed for him was 83 pounds within a Met-Con. On Wednesday he performed 6 reps with 160 pounds! After I told him how much was on the bar he was shocked! His form was still dead on and the speed of the bar was great so I know he has more in him but I decided to end the session at that weight for the day. Elon is 68 years old and before starting with me 1 year ago, he had never participated in a weight training program. He had run but that was about it.

I am sharing this because we all are capable of far more than we think we are. More on that next week.


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