04 Nov 2014


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PR Wednesday
1. 1RM Jerk – 15min

2. Helen
400m Run
21 KB Swings (1.5/1)
12 Pull Ups

03 Nov 2014


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1. Deadlift
3 reps @ 70% Strict Handstand Push-ups, rest 3:00
3 reps @ 80% Strict Handstand Push-ups, rest 3:00
3+ reps @ 90% Strict Handstand Push-ups

5 Strict T2B
50m Bear Crawl
5 Ball Slams

02 Nov 2014


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1a. Wall Climb to 20sec Handstand Hold x4
1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3
Back Squats (155/105)
Barbell Roll Outs from Knees
10 Double Unders*

*Add 10 Double Unders after each round

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01 Nov 2014


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4 Rounds
For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)
750m Row (Time Keeper for Each Round)
Box Jumps (24/20)
Pull Ups

Andrew Clark liked this post
31 Oct 2014


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

30 Oct 2014


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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


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

27 Oct 2014


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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

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