DOIN' THE WORK & WOD LOG #3

Today, in the 7am Coed class at RunTex, the WOD was "Karen"...150 Wall Ball shots for time. By now, many of you have had the joyous experience of "Karen", and know that it is not a workout that should be taken lightly.

Ideally, this is a fast WOD that can be done in under 5min., as I saw yesterday in a video. For most of us, it is closer to double that time. That is exactly what we did. We decided that we would cut "Karen" at 10min. Obviously, this left ample time to work on other skills.

Sooo...the 7am class did 3x5 Deadlift prior to hitting "Karen"!!! This additional exposure to the "Heavy Lifts" will surely improve the CrossFit Total numbers when we test next month.

Also, I wanted to point out the dedication of just a few of my team. Ben and Reid have been consistently working on individual skills and tasks before and after class. Ben has been hard at ring dips and has decided to add the kipping pullup to his "homework". Look for big things from Ben.

Reid has been hitting the Trigger Point set each day, and has seen a decreased knee pain because of it. Also, Reid, due to the encouragement of Ben, decided to do a little ring dip "homework" of his own - knocking out 2o ring dips.

This is the kind of dedication needed to make big things happen!!! These two guys are great examples to follow. Excellent work to the 7am RunTex crew!!! I appreciate the effort and intensity you all bring! Keep it up!

WOD LOG #3

Tuesday - 2.9.10

10x2 BACK SQUAT

*60sec. rest btwn sets*

265-285-295-305-310-315-320x1-300x1-300-270

-THEN-

3 Rounds for Time:

10 "Atlas Stone" Lifts and Reset(130#/60in.platform)

15 HSPU's

*15.50*

WOD LOG #2

DAY #2 - Monday 2.8.10

-1pm-

7x5 DEADLIFT
265-335-335-345-345-315-315

-THEN-

"KAREN"
150 Wall Ball for Time
*7.41*

NOTES:
Not nearly where I need to be right now. I HAVE to figure out what is hindering my performance lately. TRAINING HAS TO BE BETTER...AND I NEED TO GET STRONGER!!!

ACCOUNTABILITY

I talked to two of my very best friends and training partners from Colorado - Russell and Sam - a couple days ago, and one of the many things discussed was the fact that I need to be held accountable for my training days. So.....in an effort to dial my training in even more, I am going to start posted my training days on my blog. Stay tuned....and feel free to comment!!!

DAY #1 - Friday 2.5.10

- 7am -

BACK SQUAT

3x5: 275-295-295

- 12.15pm -

"HELEN"

3 rounds

-400m Run

-21 KB Swings(1.5pood)

-12 Pullups

*8.03 as rx'd(PR by 10sec.)*

- 1pm -

21-18-15-12-9-6-3 (not for time):

-SDHP(135#)

-Inverted Hang to Negative lower

Getting a Good Start!

5 eggs

1 chorizo link

2 pieces of bacon

grapes

AMERICANO!!!

I NEEDED THIS!!!

PLEASE WATCH!!!

Just a Lil' Reminder

Hey guys!

I have been slippin'....I'll be honest. My nutrition has NOT been where it needs to be, given my goals and upcoming tasks. When my bloated stomach is not enough, I use this resource to help remind myself of why it is that I should WANT to eat high-quality, paleo foods.

I thought that some of you out there may be going through some of the same challenges, and maybe this will help you get back on track.

The POWER of MUSIC...and other ramblings

We have all felt IT...

The chills we get when THAT specific song plays to spark THAT specific emotion. The song causing that electric response changes constantly. It changes with the trials and tribulations we are pushing through at that time...It changes when we face adversity...It changes when we need inspiration...It changes when we have an overwhelmingly powerful vision or idea...A song chooses us at the time that we NEED it.

THIS is my current inspiration:

http://www.youtube.com/watch?v=xmtD-j6p57Q

I am currently re-opening my eyes to the power of music. I have re-discovered the vital role music plays in my life while I prepare my mind, body, and spirit for the hardships I will undoubtedly endure during the months leading to the 2010 CrossFit Games.

Let it be known to all...I will do everything in my power to qualify for THE Games!!! It will require a great deal of planning, effort, passion, respect, and patience on my part. It will also demand a lot from those who are closest to me. This period will NOT be easy...It will NOT always be fun and enjoyable. This is where a certain level of understanding and support must come from those around me. I will look to those that are closest to me, as well as the CC community to push me along when the path becomes difficult.

Thank you all(in advance)!

Get ready for some BIG things in 2010!!!