reference material

"A man likes to believe that he is the master of his soul. But as long as he is unable to control his moods and emotions, or to be conscious of the myriad secret ways in which unconscious factors insinuate themselves into his arrangements and decisions, he is certainly not his own master" Carl Jung https://www.amazon.com/Man-Symbols-Carl-Gustav-Jung/dp/0440351839

09/28/2016 SQUATS

https://youtu.be/IS26hm0z618

WARMUP:
PVC
HIGH KNEES
LUNGES
BARBELL COMPLEX (BAR WEIGHT ONLY 45#)

STRENGTH:
6 rounds of:
weight: 225#
backsquats

-every two minutes on the minute 6 slow squats with pause at bottom
-8 dumbell rows each arm 45#

METCON:

Barbell complex:
weight: 115#, pause between each movement, cannot do c
1 deadlift
1 hanging power clean
1 front squat
1 push press

10 amrap

12 ROUNDS completed, completely gassed.

09/20/2016

https://youtu.be/Yb_juTPQJUc


warmup

10 worms
10 walkouts
10 spidermans
10 v ups
10 push press - bar #45
pvc stretches

strength
1 round every 3 minutes
of  push press
round one 6x
round two 4x
round 3-4-5 working up to 1 rep max

round one #135
round two #155
round three =  165
round four = 185
round five = 195
round six = 205

METCON:
10 HSPU
20 c2b (chest to bar) pullups
300 m run

3r4t

14:20

hspu crushed me.  I'll be back.

4111

09/17/2016 Saturday

https://youtu.be/Y2ItNtCMgqc
SPARE US THE CUTTER.


warmup

10 air squats
500 m row
10 lunges

strength:
8 back squats #225
emom for 6 rounds

metcon:

Grace: 30 clean & jerks 135#
emom 5 burpees

9:40

09/14/2016

warm up

10 spider mans
10 walk outs
10 walk ins
hamstring stretch
10 air squats

5 deadlifts 225#
10 box jumps

5 rounds


10 min amrap
metcon:
5 power cleans
10 chest to bars

2 rounds completed

SEPTEMER 1ST - 100 BURPEES

100 BURPEES
7:40

Not as bad this time

08/27/2016

warmup:
800m jog
squats
arm swings

workout:
20 knee touching lunges (10 each leg)
20 pushups

5 rounds for time (5RFT)
(4080)

08/23/2016

fresh fruit for rotting vegetables.

08/25/2016

100 burpees for time

ACTIVATION ENERGY

Going to start writing some things that I have floating in my mind.  It is quantifying and organizational in content, it will undoubtedly be edited along the way (subsequently).

It's simple to get what you want, but NOT easy.

When you feel stuck, it's a signal, that some of your most basic needs are not being met......
You need exploration.  Specifically, outside of your comfort zone.

Natural laws guide many aspects of our lives, yet we have barely been taught anything about them.
Natural laws will effect us regardless.  Understanding the basis of these laws will have an empowering effect, especially after we come to the realization that they WORK for us or against us. Either way, THEY WORK.

There is so much old material on natural law it's daunting....I've tried to focus on the older material for some reason, synthesizing it is a whole other issue.

In our minds, we must ask ourselves the 'TRUE' meanings of our personal wants and needs.
This does not mean societal needs, or any other type of need that is required, but truly, what do we need or want?
  First and foremost it must be stated that:  Natural laws supersede all forms of law including statute or commercial laws.

 Socrates, Plato, and Aristotle emphasized the distinction between "nature" (physis, φúσις) and "law," "custom," or "convention" (nomos, νóμος). What "is" "by nature" is the same everywhere or should be. Aristotle (BC 384—322) is considered the father of “natural law."  In Rhetoric, he wrote that even though rulers set up laws, there is a “common law” or “higher law” that is according to nature, hence natural law. (Rhetoric 1373b2–8). 

ok ok so enough of that.... I speak of these things because natures laws operate around us whether we realize it or not.  When we become mindful and observe the laws operating around us, even at this very moment, we become activated and our senses inform us of the true meaning and nature of our surroundings.

activation energy

(noun) Chemistry .

the least amount of energy required to activate atoms or molecules to a state in which they can 
undergo a chemical reaction.

Dictionary.com, "activation energy," in Dictionary.com Unabridged. Source location: Random House, Inc. http://dictionary.reference.com/browse/activation energy. Available: http://dictionary.reference.com. Accessed: February 10, 2014.
In science, we have many terms and definitions...

This is a good start, more to come.

ACTIVATION ENERGY

Going to start writing some things that I have floating in my mind.  It is quantifying and organizational in content, it will undoubtedly be edited along the way (subsequently).

It's simple to get what you want, but NOT easy.

When you feel stuck, it's a signal, that some of your most basic needs are not being met......
You need exploration.  Specifically, outside of your comfort zone.

Natural laws guide many aspects of our lives, yet we have barely been taught anything about them.
Natural laws will effect us regardless.  Understanding the basis of these laws will have an empowering effect, especially after we come to the realization that they WORK for us or against us. Either way, THEY WORK.

There is so much old material on natural law it's daunting....I've tried to focus on the older material for some reason, synthesizing it is a whole other issue.

In our minds, we must ask ourselves the 'TRUE' meanings of our personal wants and needs.
This does not mean societal needs, or any other type of need that is required, but truly, what do we need or want?
  First and foremost we need to state:  Natural laws supersede all forms of law including statute or commercial laws.

 Socrates, Plato, and Aristotle emphasized the distinction between "nature" (physis, φúσις) and "law," "custom," or "convention" (nomos, νóμος). What "is" "by nature" is the same everywhere or should be. Aristotle (BC 384—322) is considered the father of “natural law."  In Rhetoric, he wrote that even though rulers set up laws, there is a “common law” or “higher law” that is according to nature, hence natural law. (Rhetoric 1373b2–8). 

ok ok so enough of that.... I speak of these things because natures laws operate around us whether we realize it or not.  When we become mindful and observe the laws operating around us, even at this very moment, we become activated and our senses inform us of the true meaning and nature of our surroundings.

activation energy

(noun) Chemistry .

the least amount of energy required to activate atoms or molecules to a state in which they can undergo a chemical reaction.

Dictionary.com, "activation energy," in Dictionary.com Unabridged. Source location: Random House, Inc. http://dictionary.reference.com/browse/activation energy. Available: http://dictionary.reference.com. Accessed: February 10, 2014.
In science, we have many terms and definitions...

This is a good start, more to come.

08/21/2016 STFU & Let's get ON with it....

STFU AND Lets get on with this shit:
  

 WARM UP:
EASED into and sped up each round:
10 AIR SQUATS
10 LUNGES
10 PUSHUPS
 3 ROUNDS

JOG 200 M

  WORKOUT:
400 M RUN THEN:
 -40 AIRSQUATS
 -SPRINT 200 M
FOR 4 ROUNDS
then finish with 400 M RUN
 13:30
  

Positive Self Talk

"I give thanks for the opportunity to heal an old injury, to close an old wound, to alter an old pattern, to shift an old reality, to release an old story, to change an old idea, and to create a new experience of Self and Life."  Neale Donald Walsh

 When I decided to take better care of myself (on my 40th bday), I jumped right back in, full throttle and I recall  vividly that my body said "f.. you".

(see before and after)

That's been more than several years ago and since then, I've improved my quality of life drastically.  I had taken the time improving myself by working on my career but in that process, had let myself become overweight, and unhealthy.  It really wasn't that much of an issue until I turned 34 years old and the +10 lbs happened.  Didn't take long before I was tipping the scale at well over 230 lbs.  MY LIFE WAS UNBALANCED. Work, work and more work...........I had fallen into a common trap.  I vividly recall having labored breathing trying to accomplish the simplest tasks, like tying my shoes.  It was at this point that I realized it was time to bring some balance into the equation.  It took a few months after getting back into it when I finally started seeing the results.  Feeling the results came almost immediately but the inches took some time.  People around me noticed too.  My energy level went through the roof.  Tons of positive changes! I was charged up and vocal about it.  I had many conversations about self improvement.  My business partner and co-workers noticed, and it took some time to for me to realize that they resented me for it.  Subsequently, I evaluated myself and was extremely critical.  I don't spend much time in that space, especially after I have broken down the  situation. 

I

There is no point, especially if you have constructively evaluated yourself.  I decided to move on.  I was lucky that I hadn't wasted much time or energy 'there'.  What I do with my time is completely up to me.  Subsequently, I made the decision not to bring it up in conversation.  I also took that philosophy in regards to social media.  People post to social media about diet and exercise almost every hour of the day.  For some people it's motivating, for others it's NOT.  I don't post every meal, or every workout.  I am selective.  Don't get me wrong, I enjoy watching what others post on social media.  I have enjoyed  many interesting articles this way, and been led to many different type of workouts.  I really enjoy watching people improve, whether it be academically, professionally, or physically and even more so if I can help them in anyway.  I still talk about working out, just not as much and only if someone brings it up first. Everyone is different and on their OWN timeline. Biggest thing I realized was to release the guilt and bad feelings and to focus on positive self talk.
 

Getting Double Unders Wired.

GETTING YOUR MIND RIGHT FOR DU’s

Double unders are critical in moving your game to the next level in cf wods.  If you haven’t wired DU’s yet, it’s OK.  Don’t stress out about it, it’s like anything else in cf, you will get it down then you will be on to the next thing.  There are several factors that could be affecting you.  I will start with the equipment, then move on to the mechanics, then wrap up with the mental portion of it, which brings it all together. Oh yes, I must mention, that you need to be able to perform du's under every condition, meaning under complete fatigue and after every type of cf movement that impairs your coordination, stamina and overall fitness.  If you are struggling with du's, practice after regular wod, practice, practice, practice!!!! Yes, that means after heavy DL, box jumps, air squats, lunges, heavy squats, cleans, runs, wallballs, thrusters, pullups ETC. Basically any movement that would cause fatigue in your rope swing and/or your legs. You need to be able to think about it as a 'rest' movement bc it's straight bw. Come to think of it, it really is a rest movement.  Performing du's keeps your heart rate up but good conditioning will help you recover quickly. It takes longer to recover from heavy lifts, so in that regard, I think most would agree that it's a 'rest' movement.

Equipment

• Buy your own rope!!  They're inexpensive and you can take with you everywhere you go.

•  Make sure your rope is technically sound.

• Swivels or bearings move efficiently and freely.

• Length is properly measured to your physical features.

•  General measurement of the rope can be accomplished by placing both feet on the rope and lengthen/shorten the rope to the armpits and adjust accordingly.

•  As you get du's wired, you may have to adjust your rope again.  This can be accomplished by standing the rope with 1 foot instead of 2 (it will shorten it a little bit).  This part is different for everyone, i.e. you may need to lengthen the rope instead of shorten it, either way you will know, trust me and more importantly, trust yourself (have some confidence).

Mechanics

• Place your rope handles comfortably in your hands, this differs for everyone, I typically place the end of the handle squarely in the palm of my hand.  This placement will affect the required length of your rope, so when you figure out how you want to hold the rope, check the length and adjust accordingly.

• Hold your hands freely at your waste.

•  Rotate the rope using your wrists, this will come naturally.

• Maintain hollow body position.  The point is to be efficient and use the least amount of energy while performing the movement. JUMP UP AND DOWN ONLY, NOT SIDE TO SIDE OR FORWARD OR BACKWARD. 

• Jump up and down as the rope comes to a complete rotation, start with singles.

• Link singles together and get comfortable.  You should practice linking singles with your eyes closed.  Watch a boxer train on YouTube, they run in place and use many variations to improve their coordination (http://www.youtube.com/watch?v=sSDb5udcP6o)
• Begin alternating single and doubles.
• Keep your mind CALM, even if your body is aching with fatigue.

GET YOUR MIND RIGHT

• One reason I love CF so much, it helps me focus.  This focus allows the existential mind relief from daily stress.
• The focus can be accomplished in many ways; I focus on the movement of the rope, then the timing of my jump.
• Really get into this mental “viewing”.  Use your mind’s eye to focus on the movement of the rope first, then the timing of your jump.
• Practice linking singles together as efficiently as possible. Close your eyes and link singles together.
• Alternate singles and doubles with your eyes closed.  VISUALIZE it.  The double under will take more physical effort than a single. 
• The DU is essentially faster rope speed with a slower jump.  As your coordination improves, so will your timing.
• As you progress, you must really focus on body efficiency of moving up and down only, that means concentrating on UP AND DOWN ONLY, NOT SIDE TO SIDE OR FORWARD OR BACKWARD.
• Do not allow frustration into this movement.  Keep in mind; this is intended for stress RELIEF, not as a stress inducer. 
• STAY CALM, relaxed, breathe deeply and have fun. 
• When you falter, which you will, pause, take a deep breath, shake yourself out and begin again.
• Visualize SUCCESS.

  GOOD LUCK.

WOD 13.2

Wod 13.1 DONE

First one down.
I was traveling when this wod came out and couldn't see the demo wod until Friday morning.  Talk about an awesome combo!!!  They're separating the men from the boys (and women from the girls) straight away this year.....

My plan immediately was to tempo the burpees to either 4 or 5 seconds per burpee and grind them out slow and steady.  I stuck with it and ended up hitting 7 reps of 165lb snatch.  I still had gas in the tank and felt that I could have finished the 30 at 165 lbs.  Ran out of time. 

You know how these things go, afterward I over analyzed  my strategy and figured I should have strung more of the 135# snatches together OR gone faster on the burpees, BUT then I might not have had gas in the tank to cycle through more 165# snatches.....WHO KNOWS? I only did the wod once, so I won't know until I try it again later, but then it will be too late to submit.  I posted a 157 rep count but was aiming for completion of the 165# snatches (180 rep count).

I'm happy with my effort, it's easy to play monday morning quarterback, but while you're in the moment you have to figure out a good strategy for yourself and stick to it.

I did see and hear of a lot of people getting gassed on the first round of burpees and snatches because they went too fast out of the gate.

NOW, we'll see what 13.2 brings.  Man I love this stuff!!!

YES, it's that time again.....TIME FOR A CLEANSE.  I typically do this cleanse twice a year.
Started January 2nd.  If you've done any type of detox then you understand the physical symptoms that may occur in the body, they may include but are not limited to fever, headaches, acne, lethargy, coughing, sneezing, vomiting, diarrhea, rashes and generally feeling sick. Most people cannot make it through this stage of the detox and end up reverting back to old habits, BUT for those that do, the refreshed feeling and re-invigoration is unsurpassed.  

I have done some fasting detoxes, for which I did not eat solid food for 10 days.  The symptoms are the same but you also have to deal with the hunger pains of not eating.  Interesting to note that after about 3 days, the hunger pain goes away.  I have to be clear that I did not go nutrition free during my 10 day fast.  We juiced all types of vegetables but we did not eat anything solid.  I should note that within approximately 5 days I no longer had solid bowel movements.  Fasting is a whole other topic.  Some people love it and live by it.  It is not for everyone, especially the timid.  It tests your resolve and discipline, I digress. Back to the topic: some of you may have heard about the intestinal  buildup that occurs in the lining of the large and small intestine from processed foods.  This buildup impedes the absorption of nutrients that the body requires and can make you extremely sick. In order to maintain optimal health, you must have an efficiently operating intestine.  Do your research, see what will work for you. There is a ton of information is out there.  If you give any of these methods I have mentioned a try, you just might unlock the key to your own optimal health and you might just learn something about yourself.   Best of luck.

MASTERS DIVISION SURPRISE 40-44

Masters Division Surprise awaited us this year when Crossfit HQ made the announcement (see crossfit games 2013 season).  

Long overdue some people have claimed.  No complaints here.  I've been waiting for this.  I will admit that over the last year, I had slipped into more of a periodized type of programming.  At that juncture I was more focused on my 45th birthday which would have put me in the masters division in the 2014 season.

With the periodized programming, I had been building strength with some metcons for conditioning.  As it goes with being a tad older, I was taking sufficient rest time to allow for recovery.  Over the summer I was happy to let my body weight creep up to almost 195 lbs.  Those who see me regularly were able to notice an increase in size.  As for this years open, I was primarily going to use it to gauge where I stood, so that I could tweak my programming for next years 45-49 year Masters Div.  Well my 2 year plan (15 month plan to date) just turned into a 3 month plan.  I have been trying to work more metcons and have dropped some weight to about 185 lbs.  The weight came off rather easy, In fact It was proving difficult to maintain my weight in the heavier category.  Now comes the delicate dance of how much weight to lose and where to maintain my body weight.  I think that my most efficient body weight for all around performance is 180lbs.  Last years open I was weighing in at 178 lbs. during the open.  Here it goes.  I'm amped up and ready to go.

I'll be more frequent with my posts as the open grows closer.

-Strong people don't put others down,
they lift them up. -Michael P. Watson

Been a long time since I've posted on here.  It's been a great time away......so many developments professionally, personally, physically.   STill plugging away.....43yrs old now going on 44.......time seems to be travelling by much faster these days......

My good friend Gene Chisum (pictured above) is a STRONGMAN, who has started incorporating CF for stamina and overall fitness.......That's Gene lifting a 345# stone.... NUTS!!!!  He's got our whole box motivated to be doing more strongman movements, so much so that we had some atlas stones made...

50#, 90#, 120#, 175# & 220#

I think those numbers are fairly accurate...  Been playing with the 220# for a while but the damn thing was ripping my arms up when I tried to lift it........  Gene brought some tacky (for my arms)....before this attempt I was able to lift the stone off of the ground rather easily, just couldn't get it up past that.  This was my 3rd attempt..........

Zeph Littleton tried it right after this and got it his first try!!!  FREAKING STUD!!

I'll post the vid later.

PAIN

Recently had the opportunity to compete in a crossfit comp called "Border Wars" put on by Ranger Crossfit. I was hyped because they had a 40+ age category. We took the twins with us and my wife and I made the drive down to McAllen the night before the comp. Saturday morning  I requested to be moved to the open mens division, since our box 'super human' (Zeph Littleton) decided not to compete and since there was only one other person in the 40+ age group. Our group (crossfit XLR8) did really well. It's really awesome to be associated with such a great group of friends/athletes. 

Don't think I will do it again next year, I dropped a 155# barbell (see pic) on my knee, now I have to rehab during the 2011 Crossfit open. No excuses, I'll be ready!

Joel Osteen Ministries:
When you trust God to fulfill the dreams and promises He's given you, all the forces of darkness cannot stop God from bringing your dreams to pass.

Border Wars - Ranger Crossfit - March 12, 2011