The Met-Con Bomb

2012-01-31T13:12:00.000-05:00

Beauty and Passion

2012-01-29T12:50:00.001-05:00

Old School Strength Training

2012-01-27T13:05:00.000-05:00

01.27.12

2012-01-27T11:26:00.000-05:00

21-18-15-12-9-6-3
Overhead Squats #75
Push-Ups
GHD Sit-Ups
10:14

Bulgarians

2012-01-26T13:03:00.000-05:00

01.26.12

2012-01-26T12:48:00.000-05:00

On the minute Every minute for 16 Min
Minute 1
5 Deadlifts #225
Max Rep Dips
Minute 2
5 Deadlifts #225
Max Rep GHD Sit-Ups
etc, etc....
Max Rep Dip Totals
25/11/11/10/10/9/8/6
Max Rep GHD Totals
20/15/11/11/11/10/8/14

slo mo

2012-01-25T12:58:00.001-05:00

01.25.12

2012-01-25T12:54:00.000-05:00

For Time:

100’ Weighted Lunge #135(Front Rack Position

20 Squat Cleans #135

200’ OH Walk #135

20 Squat Cleans

100’ Weighted Lunge

14:43

01.24.12

2012-01-24T12:59:00.001-05:00

Morning
50 Pull-Ups
200 Double Unders
50 Pull-Ups
Time= 7:25

Afternoon
Back Squat
10x225
8x240
8x255
8x275
Front Squat
5x185
5x195
2x5x210
Push-Ups between sets 50/50/30/30/30/20

Evening
7 Rounds for Time:
10 Push-Press #75
15 Games Standard Box Jumps 24"
7:14

Speed

2012-01-24T12:59:00.000-05:00

01.23.12

2012-01-23T13:01:00.000-05:00

5 Rounds for Time:
Row 300 Meters
15 Power Snatch #75
10:58

2012-01-23T13:00:00.000-05:00

01.22.12

2012-01-22T13:01:00.000-05:00

7 Rounds for Time:
10 Power Snatch #75
10 Push-Ups
10 Games Standard Box Jumps 24"
Time= 9:38

01.21.12

2012-01-21T13:01:00.000-05:00

7 Rounds for Time:
10 Power Snatch #75
10 Push-Ups
10 Games Standard Box Jumps 24"
9:38

01.18.12

2012-01-18T12:59:00.000-05:00

7 Rounds for Time:
10 Push Press #115
10 KB Swings 24Kg
7:21

01.17.12

2012-01-17T12:57:00.000-05:00

3 Rounds for Time:
1000 Meter Row
21 SDLHP #95
12 Pull-Ups
16:40

01.11.12

2012-01-11T12:49:00.000-05:00

21-15-9
Clusters #95
Ring dips
9:56

01.10.12

2012-01-10T12:47:00.000-05:00

3 Rounds
1 minute at each station for max reps/ 1 minute rest after each round
Pull-Ups 30/26/25
Wall Ball Shots 25/25/22
GHD Sit-Ups 25/21/17
Push-Ups 30/23/20
Row for Cal 18/18/17

01.09.12

2012-01-09T12:44:00.000-05:00

In 20 Minutes Row 2K

with remaining time AMRAP

5 Hang Squat Snatch#75

10 Overhead Squats#75

15 Push-Ups

6:59.9/7.05R+R

Bench

warm-up 5x45/5x95/5x135/3x165

work 6x190/2x5x205/2x4x205

Back Squat

warm-up

10x45/5x135/5x185/3x235/2x275/1x295

work

6x2x315

01.08.12

2012-01-08T14:53:00.000-05:00

Surovetsky Deadlift Cycle

Day 1 Week 1

Sumo DL Touch and Go

Warm-Up

6x135/ 5x185/ 4x245/ 3x295

Work

5x5 @ #335

Push-Ups after each set.... 25/25/25/25/50

So the rough plan is to complete a cycle of this program. Hit sumo deadlifts on the touch and go days and pull conventional on the heavy days. The real trick is what to do about squat and bench. Plan is to do a 2-day maintenance focused cycle with squat and possible do the "Add 50" Bench program. Lots to think about and I need to make sure rest is a priority.

01.07.12

2012-01-07T14:53:00.000-05:00

"Josh"
21-15-9
Overhead Squats
42-30-18
Pull-Ups
Time 6:14

Really bad time with this workout today. Ended up with a very productive day though.Completed Bible study early. Front yard clean and leaves were bagged.
On to the back yard during next dry spell.

01.06.12 Caulking Nightmares

2012-01-06T14:48:00.000-05:00

AMRAP in 15 Minutes
6 Front Squats
9 Push-Ups
12 GHD Sit-Ups
11 Rounds

Took the afternoon off to do some yard work. Ended up having a hellish nightmare contending with caulking the gap between the tile and countertop in the kitchen.
4+ hours... very frustrated.

01.05.12

2012-01-05T14:47:00.000-05:00

For Time
21 Deadlifts #185
42 Burpees
50 Sit-Ups
15 DL
30 Burpees
50 Sit-Ups
9 DL
18 Burpees
50 Sit-Ups
Time = 11:57

01.04.12

2012-01-04T14:42:00.000-05:00

5 Rounds for Time:
500 Meter Row
15 Pull-Ups
21 Push-Press #75
Time= 16:57

Unbroken but reallly slack on last 2 rows.

01.03.12

2012-01-03T14:35:00.000-05:00

AM WOD
21-15-9 For Time:
Power Cleans
GHD Sit-Ups
Wall Ball Shots #20
Time= 7:18

PM
CrossFit Total
1 rep Max Back Squat
1 rep Max Shoulder Press
1 rep Max Deadlift
Back Squat
1x 365, 1x 385, 1x 405
Press
1 x 165, 1x 175F, 1x 175F
Deadlift
1x 455, 1x505, -
Total 1075 PR

Continue the deload after total. Everything is a little out of whack right now. Making some plans for next cycle of strength.

01.01.12

2012-01-01T14:25:00.000-05:00

Strength:
Bench:
1x10@ 190
1x8@ 210
1x6@ 220

WOD
AMRAP in 30 Minutes
20 Pull-Ups
20 Push-Ups
20 SDLHP #75
20 Push-Press #75
20 Cal Row
580 Reps

Could feel the layoff but definitely needed the recovery and deload....

12.29.11-12.31.11

2011-12-31T14:24:00.000-05:00

REST- recovered from Flu while on vacation with Family in Helen.

12.28.11

2011-12-28T14:21:00.000-05:00

Complete Annie
50-40-30-20-10
Double Unders
Sit-Ups
Complete 2 Rounds of Cindy after every round of Annie
5 Pull-Ups
10 Push-Ups
15 Air Squats
Time: 13:16

Felt horible in the AM. Cramps started about an hour later and ended up with a full blown flu for the next 24 hours. Really awful- fever, vomit, etc...

12.27.11

2011-12-27T14:10:00.000-05:00

Morning
For 12 Minutes...
Every minute on the minute complete
5 Squat Cleans #155
Max Rep Ring Dips
12/5/5/3/.... completed all squat cleans for remaining time. Ughhh.

Afternoon
AMRAP in 15 minutes
200 M row
15 Push-Ups
15 GHD sit-ups
8 Rounds

Beat the truth in your head.

2011-12-27T01:00:00.000-05:00

"PURSUE HAPPINESS WITH DILIGENCE"

12.26.11

2011-12-26T12:24:00.000-05:00

Strength:
Bench
Warm-Up
5x45,5x95,5x135,3x155,2x170
Work
1x12@ 180/ 2x10@ 195/ 8x 210/7x 210

WOD
AMRAP in 20 Minutes
5 Deadlifts #225
7 Hang Squat Snatch #75
9 Pull-Ups
12 Push-Ups
9 Rnds + 1 Dead
9.01

12.25.11

2011-12-25T13:28:00.002-05:00

¹ Who believes what we've heard and seen?
Who would have thought God's saving power would look like this?
^2-6The servant grew up before God—a scrawny seedling,
   a scrubby plant in a parched field.
There was nothing attractive about him,
   nothing to cause us to take a second look.
He was looked down on and passed over,
   a man who suffered, who knew pain firsthand.
One look at him and people turned away.
   We looked down on him, thought he was scum.
But the fact is, it was our pains he carried—
   our disfigurements, all the things wrong with us.
We thought he brought it on himself,
   that God was punishing him for his own failures.
But it was our sins that did that to him,
   that ripped and tore and crushed him—our sins!
He took the punishment, and that made us whole.
   Through his bruises we get healed.
We're all like sheep who've wandered off and gotten lost.
   We've all done our own thing, gone our own way.
And God has piled all our sins, everything we've done wrong,
   on him, on him.
^7-9He was beaten, he was tortured,
   but he didn't say a word.
Like a lamb taken to be slaughtered
   and like a sheep being sheared,
   he took it all in silence.
Justice miscarried, and he was led off—
   and did anyone really know what was happening?
He died without a thought for his own welfare,
   beaten bloody for the sins of my people.
They buried him with the wicked,
   threw him in a grave with a rich man,
Even though he'd never hurt a soul
   or said one word that wasn't true.
¹⁰Still, it's what God had in mind all along,
   to crush him with pain.
The plan was that he give himself as an offering for sin
   so that he'd see life come from it—life, life, and more life.
   And God's plan will deeply prosper through him.
^11-12Out of that terrible travail of soul,
   he'll see that it's worth it and be glad he did it.
Through what he experienced, my righteous one, my servant,
   will make many "righteous ones,"
   as he himself carries the burden of their sins.
Therefore I'll reward him extravagantly—
   the best of everything, the highest honors—
Because he looked death in the face and didn't flinch,
   because he embraced the company of the lowest.
He took on his own shoulders the sin of the many,
   he took up the cause of all the black sheep.
Isaiah 53 1-12

2011-12-25T13:07:00.001-05:00

Christmas Prayer

by Robert Louis Stevenson

"Loving Father, Help us remember the birth of Jesus, that we may share in the song of angels, the gladness of the shepherds, and the worship of the wise men. Close the door of hate and open the door of love all over the world. Let kindness come with every gift and good desires with every greeting.

Deliver us from evil by the blessing which Christ brings, and teach us to be merry with clean hearts. May the Christmas morning make us happy to be Thy children, and the Christmas evening bring us to our beds with grateful thoughts, forgiving and forgiven, for Jesus' sake, Amen!"

2011-12-25T13:00:00.000-05:00

Instead of being a time of unusual behavior, Christmas is perhaps the only time in the year when people can obey their natural impulses and express their true sentiments without feeling self-conscious and, perhaps, foolish. Christmas, in short, is about the only chance a man has to be himself.

Francis C. Farley

2011-12-25T12:00:00.000-05:00

And the Grinch, with his Grinch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so? It came without ribbons. It came without tags. It came without packages, boxes or bags. And he puzzled and puzzled 'till his puzzler was sore. Then the Grinch thought of something he hadn't before. What if Christmas, he thought, doesn't come from a store. What if Christmas, perhaps, means a little bit more.

Dr Seuss

12.24.11

2011-12-24T13:43:00.000-05:00

High Rep Bench Program Session 12
2x10@ 185
2x8@ 205
1x6@ 215
Easy day feeling super solid with bench, 2 sessions left and the plan will be to do a test out and try the "Add 50" program that I found yesterday.

Yoke Bar Low Box Squat
12x2 on the minute@ 250
Smolov Base is finished, setting some time aside to work my weak points, low back was screaming by the end of this.

WOD
15 min of- On the minute every minute complete:
2 Power Cleans #185
10 Push-Ups
Max Rep Double Unders
60/ 31/ 35/ 31/ 30/ 30/ 30/ 0(reset bar clips after 2 +10)/ 30/ 20/ 20/ 19/ 2/ 9/ 16

Idea for doing this format without a score keeper- Use voice memo or voice recorder to yell out reps- would have saved the mounting frustration. Every second is super important in this type of WOD. Having to reset 4 sets of clips messed with my concentration and threw my focus off a little. Overall it was a good morning. Really trying to focus on becoming everything I want to be. Work through all my failures and inadequacies. Become a better person, a better coach, and better friend.

Shit Girls Say - Episode 2

2011-12-23T14:21:00.000-05:00

12.23.11

2011-12-23T13:43:00.000-05:00

"Roy"
5 Rounds for Time
15 deadlifts #225
20 Box Jumps 24" (Games Standard)
25 Pull-Ups
Time= 15:16 (PR of over 4 min)

Really great morning. Nice to WOD with a group. Really excited and pumped. Just stayed as consistent as possible. Great to know that I can still go faster on this WOD, but I'll take today as a small victory.
Low back was cranky from yesterday's back squat.

Shit Girls Say...

2011-12-22T14:20:00.000-05:00

12.22.11

2011-12-22T13:48:00.000-05:00

Morning
7 Rounds for Time:
7 Hang Squat Snatch #75
15 Push-Ups
30 Double Unders
Time= 9:29

Afternoon
Back Squat Smolov Base Final Day
Warm-Up
10x45/5x95/5x135/5x185/3x225/2x255/2x285/2x305
Work
10x3@ 315

Good mix today- kept it smart so I was set for afternoon success. My back Squat is weak and I need to fix some points. Really awesome day today. Happy for many things in my life.

12.21.11

2011-12-21T13:52:00.000-05:00

Partner WOD:
1 Partner completes

“Grace” 30 Clean and Jerks #135/#95
Kelly 3:00

When finished, other Partner completes

“Jackie”
1000 M Row50 Thrusters #45 30 Pull-Ups Me 6:49

Score for total time for both WODs= 9:49

Kelly did great on Grace- I feel like I was too slow and controlled on "Jackie". Was disappointed in myself today. Burning the candle at both ends and I am super exhausted. Need R+R really bad. Can't wait for the breaks starting this Friday. It's gonna be awesome...
Little bummed that Squat Mafia launch will be pulled back a week.

12.20.11

2011-12-20T14:04:00.000-05:00

Morning:
5 Rounds for Time
200 M Row
15 Bar Dips
20 Wall Ball Shots #20
15 GHD Sit-Ups
Time= 15:21 Fun WOD

Afternoon Failure...
Bench Press High Rep Day 11
2x12 @175
2x10 @ 190 (9+9)
1xF @ 205 (8)

Back Squat
Warm-Up
5x45/5x135/3x185/3x225/2x255/2x275/1x295
Work
5x5 @305

Way overcooked myself in the AM and that led to failure in both the bench and squat. Made really dumb choices with exercise selection today. BS was supposed to be 7x5 but ran out of time and the sets were just not great from a quality standpoint so a shutdown was in order. Disappointed in myself.

12.19.11

2011-12-19T14:08:00.000-05:00

Morning:

100 Pull-Ups for Time
At every break, complete 10 Thrusters #75

Time= 8:26

30/15/15/13/12/13/2

Grrr. Made poor choices in this WOD. Not pushing hard enough.

Afternoon:
5 Rounds for Time:
9 Pull-Ups
12 Front Squats #95
15 Push-Ups
Time= 5:56

12.18.11

2011-12-18T15:11:00.001-05:00

Warm-Up
5:00 Minutes easy row
1310 Meters/ 1:54.5 Avg/ 21s/m avg
3 Rounds
100' Lunge/ 20 Air Squats

Back Squat Smolov Base Day 10
Warm-Up
10x45/5x95/5x135/3x185/3x225/2x255/1x275
Work
7x285/7x285/7x285/7x285/7x285

15 Minute AMRAP
12 GHD Sit-Ups
15 Push-Ups
50 Double Unders
10 Rounds

12.17.11

2011-12-17T15:11:00.000-05:00

Bench
Warm-Up
5x45/5x95/5x135/3x155/2x165
Work
2x10@ 170
2x8@ 205
1x6@ 210

WOD
7 Rounds for Time:
5 Front Squats #185
7 Deadlifts #275
7:57

12.16.11

2011-12-16T15:15:00.000-05:00

Morning
5 Rounds for Time:
15 Pull-Ups
21 Push-Press #75
5:58

Afternoon
AMRAP in 15 Minutes
15 GHD Sit-Ups
21 Push-Ups
50 Double Unders
7 Rounds

Great week of coaching. Today was really special for sure. Really pumped about having the opportunity to be a coach. Sometimes I feel like the luckiest person on Earth.

12.15.11

2011-12-15T15:18:00.000-05:00

21-18-15-12-9-6-3 For Time
Power Clean #95
Wall Ball Shots #20
Kb Swing 24Kg
Time: 14:27

Screwed up pretty big on this- Went guns blazing on first round and had huge flash pump to contend with... then my glutes shut my back down- turned into a grinder.... ugh.

Finalized Squat Mafia!

12.14.11

2011-12-14T15:21:00.000-05:00

Morning

AMRAP in 15 Minutes:
5 Hang Squat Snatch #75
10 Overhead Squats
15 Push-Ups

11 Rounds + 1 snatch

Afternoon

Deadlift from a 3" deficit

Warm-Up

5x135/5x185/3x225/2x275/2x315/1x365

Work

3x385/3x405/3x415/3x430/3x450

12.13.11

2011-12-13T15:28:00.000-05:00

Morning:

7 Rounds for Time:
7 Ring Dips
14 Pull-Ups
21 Air Squats

9:04

Afternoon:

Bench Press

Warm-Up

5x45/5x95/3x135/2x155

Work

2x12@ 170

2x10@ 185

1xF @ 195 (9)

Back Squat Smolov Base Day 9

Warm-Up

5x45/5x135/5x185/3x225/2x255

Work

9x275/9x275/9x275/9x275

12.12.11

2011-12-12T15:30:00.000-05:00

Morning:
3 Rounds for Time:
500 M Row
21 Pull-Ups
15 Overhead Squats #115
Time= 12:42

Afternoon
12 Minute AMRAP
15 GHD Sit-Ups
30 Double Unders
15 Push-Ups
8 Rounds + 15 GHD Sit-Ups

12.10.11

2011-12-10T10:35:00.000-05:00

AMRAP in 12 minutes
3 Bench Press #185
5 Back Squat #225
12 Rounds plus 3bp+2bs

12.09.11

2011-12-09T10:38:00.000-05:00

For Time:
21 Deadlifts #185
100 Double Unders
21 Deadlifts
100 Double Unders
21 Deadlifts
Time= 4:02

Thumb cramped up and only fought to 82 DU's in the 2nd set before hand went dead. Had to use other hand to place rope handle back in hand and close thumb down to finish- kinda bizarre. Otherwise everything went unbroken. I can go faster- but is that important?

12.08.11

2011-12-08T10:46:00.000-05:00

Silly shit in the AM
AMRAP in 19 min.
2 Rounds
10 Cal Row
10 Overhead Squats #75
2 Rounds
10 Power Snatch #75
10 Bar Dips
Completed 3 cycles + 40 Reps

PM
Bench Press
Warm-Up
5x95,5x135,3x155,2x165
Work
2x10@ #180
2x6@ #200
1xF @#200 (8)

Sets of GHD ater each set of BP 20/25/30/25/20

Frustrated, frustrated, frustrated. Cramming in these AM sessions is really difficult. Lack of warm-up and lack of coaching is difficult to contend with. Must stop my bitching.

2011-12-07T13:22:00.001-05:00

12.07.11

2011-12-07T11:07:00.000-05:00

AM
Worked up to a Squat Clean @ #245
then
5 Cycles of:
AMRAP in 2 minutes
3 Squat Cleans #205
Max Rep Pull-Ups
Rest 1 minute after each cycle
22/21/20/17/17 Pull-Ups

Took this slow and just focused on quality. Pushed the last cycle with some intensity and completed 2 rounds but timed out during 2nd set of pull-ups. Need to play around with this format a little.

PM
Back Squat (repeat of day 8 Smolov base)
10x3 @#305
Went really well.

12.06.11

2011-12-06T11:18:00.000-05:00

AM
For Time:
1000 M Row
50 Push Press #95/#65
1000 M Row
50 Burpees
Time= 12:47

Afternoon
Deads from a 3" deficit
Warm Up
3x135/3x185/3x225/3x285/2x315/1x345
Work
3x375/3x395/3x405/3x425/3x445

PM
100 Push-Ups for Time
every break complete 5 Pull-Ups
30/10/7/8/8/8/7/7/7/6/2 (5:41)

12.05.11

2011-12-05T11:23:00.000-05:00

AMRAP in 20 Minutes

5 x 20' shuttle Run (down and back is 1)

12 KB Swing 24Kg

10 Pull-Ups

11 Rounds +5 Shuttle runs + 1 KB Swing

AMRAP in 20 Minutes

200 M Row

15 Push-Ups

12 GHD Sit-Ups

10 Rounds Plus 30 meters

12.04.11

2011-12-04T11:31:00.000-05:00

Bench Press
Warm-Up
5x45/5x105/3x135/2x155
Work
2x12@165
2x10@ 180
2xF @195= (8)(7)

Back Squat
Warm-Up
5x45/5x135/3x185/3x225/2x245
Work
4x9 @265

12.03.11

2011-12-03T11:41:00.001-05:00

LumberJack 20
20 Deadlifts (275lbs)/ Run 400m
20 KB swings (2pood)/ Run 400m
20 Overhead Squats (115lbs) / Run 400m
20 Burpees / Run 400m
20 Pullups (Chest to Bar) / Run 400m
20 Box jumps (24") / Run 400m
20 DB Squat Cleans (45lbs each) / Run 400m
Time:(20:48)(22:46)Previous 24:15

Really? No Really?

2011-12-03T00:30:00.000-05:00

12.02.11

2011-12-02T19:50:00.001-05:00

REST DAY- TIME TO RECOVER
Great day, rested and recovered. Had some great talks today. In love with life right now.

Jim Says…

2011-12-02T18:38:00.001-05:00

Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies?

Fuck you, I've got scars and blood and vomit.

This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back.
Jim Wendler

12.01.11

2011-12-01T19:43:00.000-05:00

Morning
In 20 Minutes, Row 2 K
With remaining time, climb the ladder 3, 6, 9, 12,15,18 etc:
Deadlifts #135
Push-Ups
2k=6:55.1
Completed ladder to 30 Deadlifts and 29 Push-Ups
Congestion is moving to lungs...

Afternoon
Bench
warm-Up
5x95/5x135/3x135
work
2x10@180
2x8@190
2xRO@ 190 (9) (9)

Squat
Smolov Day 8
warm-up
5x135/5x165/3x195/3x225/3x255/2x295
work
4x3@#315
Ran out of time, and I'm not happy with my squat, save for another day.

Help Yourself.

2011-12-01T19:20:00.000-05:00

11.30.11

2011-11-30T19:41:00.000-05:00

Complete in 20 minutes or less
3 Rounds
20 Pull-Ups
20 Box Jumps 24’’
20 KB Swings 24kg
On the minute every minute complete 3 Burpees
Time=8:54

Really sick, pushing past recovery and that's not smart.

11.29.11

2011-11-29T19:24:00.000-05:00

Morning
In 20 Minutes, Row 2 K
With remaining time AMRAP:
5 Hang Squat Snatch M#75/W#55
10 Ring Dips
15 Push-Ups
2K= 7:02.2/ 5 Rounds plus 4 Snatch
UGHHH!

Afternoon
Deadlift
Warm-Up 3" deficit
5x135/3x185/3x225/2x275/2x315
Work
3x355/3x375/3x405
then (no deficit)
1x455/1x505PR

Sickness is lingering, need to put in some rest and recovery. 2K was bullshit today. Feel like I'm underwater.

Coach's Creed

2011-11-29T12:05:00.001-05:00

Life in Compartments.

2011-11-29T11:00:00.000-05:00

Life in Compartments
Jill Carattini

It is similar to the parent who defers the questioning child with the evocation to "go ask" the other parent. Professors who have dedicated their lives to the study of a particular subject are not fond of venturing into unrelated territories. So the student who asks a theological question in economics class is told to ask his theology professor, and the student who asks an economic question in theology class is told to ask his economics professor. The admonishment is laced with the not-so subtle, though common and accepted, language of specialization, privatization, and compartmentalization—namely, stick to the subject at hand and keep these things properly separated.

Undergraduate professor of theology William Cavanaugh is aware of the academic phenomenon of deflecting such questions, the cultural milieu that encourages compartmentalization, and the natural tendency of students to rebel against it. He sees in students an authentic discomfort with the idea that we need to compartmentalize our lives, a bold awareness that our culturally growing drive to keep politics from theology or theology from finance and religion from law doesn't actually work. "I think they have a very good and real sense," notes Cavanaugh, "that in real life things are not separated: that the way you buy has a lot to do with the way you worship and who you worship and what you worship."(1) Cavanaugh encourages this awareness by commending the kinds of questions that recognize compartmentalization as unlivable, and by doing the historical work that shows this notion of separable entities as a modern, credulous construction in the first place.

Compartmentalization of religion may well be a way of coping with a world that wants to keep the confusion of many religions out of the public square, but it is evident that it is not a very good coping mechanism. Each isolated discipline wants to discuss on some authentic level the good or benefit of all as it pertains to their subjects. And yet they somehow want to bracket any and all questions that might lean too closely toward things of a spiritual nature—purpose, meaning, human nature, morality. While such restrictions might successfully allow us to avoid stepping too closely to religion, in the fancy footwork it takes to do so, we end up sidestepping the actual subject at hand as well.

On the opposite side of these contemporary fences, spirituality is restricted to private realms, personal thoughts, or a single day in the week, and thus becomes far more like one of life's many commodities than an all-encompassing rule of life. Separated from the world of bodies and societies, the world of hearts and souls is not seen as appropriate or even capable of informing our understanding of business or capitalism, the principles behind our daily choices, how we live, what we buy, or what we eat. The presuppositions here are equally destructive of the true identity of the thing we have compartmentalized. Held tightly in such compartments, the Christian way ceases to be a "way" at all.

But what if our categories are wrong? If our compartments merely confuse and obscure, failing to be the coping mechanisms we think they are, will we remove them? And what does life look like without such divisions? What if Christianity is not a category of thought at all, a set of beliefs, or a religion that can be privatized without becoming something else entirely? What if the life of faith is not about what we think or what we do, but who we are? Such a way would exist over and above every category of thought, every compartment and realm.

In fact, long before theology was ushered out of the public square, out of politics, economics, and the sciences, it was considered to be the highest science, the study of the rational Mind behind our own rational minds. It was the discipline that made sense of every other discipline, the subject that united every subject. Such a perspective is inherently foreign to the contemporary mindset, the "history" of theology and science remembered quite differently. But it cannot be shooed away like a meddling religion or deferred like an unwanted question without dismissing some sense of cohesion—and without dismissing Christ himself. His very life is a refutation of compartmentalized thought, belief, and action. His cross was neither public nor private; it spanned both, and every century following its own.

In dire contrast to the harried and highfalutin rules of compartmentalization, Jesus's rule of life was undivided and down-to-earth, pertaining indivisibly to hearts and souls, bodies and societies. He paid theologically-informed attention to every day and everyday lives, and the institutions, ideologies, and systems that shaped them. He went to his death showing the inseparable nature of the spiritual and the physical, who we are, how we live, and what we believe. Those who follow him to the cross do so similarly.

(1) William Cavanaugh with Ken Myers, Mars Hill Audio Journal, Volume 95, Jan/Feb 2009.

Weekly email...

2011-11-29T00:30:00.000-05:00

Hope that everyone had a great Thanksgiving Holiday. I hope you had time to reflect on what you are thankful for. It's been a great year of training at CFD; however this year is not over, nor is it time to think you have reached your true potential. Are you making plans and setting goals? Isn't it time that you become stronger, lighter, or more flexible, or even injury free? What's holding you back in your WOD? Are you ready to become awesome, and what I mean by that is truly awe inspiring? Here's an article on growth and what we all go through. How do you handle adversity? Read now please, then fill out a schedule (it's attached), and when your done with that- find your way back to the gym. It's time to ditch the excuses and be the person you want to be.

Meathead Inc. – It Gets Good When It Gets Hard

http://articles.elitefts.com/articles/iron-brothers/meathead-inc-it-gets-good-when-it-gets-hard/

November 28, 2011

A regular column about getting stronger(er) on the platform, stronger(er) in business and stronger(er) in life.
This last Thursday, between the turkey and the pumpkin pie, I received Dave’s Thanksgiving email on my Blackberry. After reading it, I quickly realized that this wasn’t your typical generalized “message from the CEO” that I have come to expect from most corporations…it was something far more significant. The basic premise was that we should be grateful for the challenges and adversities in our lives because this is the way we grow and ultimately become the people who we are meant to be. In a world that is pathologically lazy and apathetic, this is not a popular message….however, for those of us who are familiar with the reality that great gains are the result of great sacrifice, this message is 100% on target.

To put it simply, It gets good when it gets hard.

There are very few athletes that reach the pinnacle of success early on in their careers…I’m not saying that they don’t exist, but it is extremely rare. Why do we see so many powerlifters setting incredible records into their late 30’s and 40’s? Chances are likely that they are putting the wisdom gained through years in the weight room to work for them…they aren’t just training hard, they are training smart. They take special care to avoid the mistakes they made in the early years of their training. The same holds true in the business world…I have spoken with many Senior Executives that have credited their current success on shortcomings experienced early in their careers and their efforts to overcome them.
People who have claimed that they have never failed actually make me very suspicious. I assume one of two conclusions about them: 1) they have never taken any risks and are therefore lazy/unmotivated, or 2) they have such significant self image issues that they do not seem to recognize when they are failing…which is by far the more dangerous of the two.
The bottom line is that until you have experience, practically everything you think or do in either the weight room or the workplace is based exclusively on an educated guess or opinion. Go through a rotator cuff or ACL repair…go through a bankruptcy or a lawsuit…survive it, learn from it, grow from it.
How many powerlifters have experienced a devastating injury only to emerge far better than where they were prior to getting hurt? The examples of this are endless…people overcoming hardships to achieve remarkable results. Adversity creates wisdom and molds us into a tougher, more refined version of our self. Why would we want to deny ourselves such opportunities by being risk adverse?
Always Remember:
1) Setbacks and hardships are always weathered far more successfully if you have a good support system…family members, training buddies, co-workers and coaches can help more than you know. Accept their support, listen to their advice…don’t put yourself on an island.
2) Don’t be a victim. Setbacks might not always be your fault; yet, they are your responsibility. Blaming others wastes time and creates despondency…it is largely up to you to overcome them.
3) Hope is not a strategy! If you have suffered an injury, you can’t hope to start training again…you must do all that you can do…rehab, rest, ice…in order to ensure that you will return. The same holds true with business…you can hope that you end the year with a positive gross margin…or you can put in the work to make certain it happens.

4) Problems are Normal! It never ceases to amaze me when people are surprised when they experience a setback. I cannot remember a single day in my life that was devoid of problems; therefore, problems, setbacks, issues are NORMAL…we should anticipate them and should not lose our minds when they happen.
Weather the storms…learn from your mistakes…gain the experience you need to truly become exceptional.

2011-11-28T20:21:00.001-05:00

Love and hate relationship with work. The things I can't change fill me with dread but when I am able to just be I am filled with love and passion. I live for the moments when I am allowed to help change lives. It's such a significant part of my life, and what I yearn for. The challenge is to live in those moments because the majority of time and the majority of forces I contend with are the opposition to change and growth.

11.28.11

2011-11-28T20:05:00.001-05:00

If you would attain to what you are not yet, you must always be displeased by what you are. For where you are pleased with yourself there you have remained. Keep adding, keep walking, keep advancing.
Saint Augustine

Morning...Bleh....
21-18-15-12-9-6-3 For Time
Box Jumps 20"
GHD Sit-Ups
Double Unders
Pull-Ups
12:40

We would rather be ruined than changed;
We would rather die in our dread
Than climb the cross of the moment
And let our illusions die.
W.H. Auden

Afternoon
Back Squat Smolov Base Cycle Day 7
Warm-Up
10x75/5x135/3x185/3x225/2x255/2x275
Work
5x295/5x295/5x295/5x295/5x295/5x295/5x295

All changes, even the most longed for, have their melancholy; for what we leave behind us is a part of ourselves; we must die to one life before we can enter another.
Anatole France

11.27.11

2011-11-27T12:47:00.001-05:00

Bench press
Warm-Up
10x45/8x95/6x135/3x145
Work
1x15@ 155
2x12@ 165
1xF@ 190=10
Hard to do a failure set with no spotter so this was super conservative.

WOD
For Time:
25 Pull-Ups
35 Push Press #75
50 Box Jumps 20"
35 Push-Press
25 Pull-Ups
Time= 4:52

My Box Jump need major improvement. Spent forever warming up. Moved my pp grip in to battle my shoulder issues. Pull-Ups were better today. Great arm pump on this WOD. Good day to work through my childish ways from last night. Need to improve, but I need to focus on my goals which is building a good base of strength. No more bad food or other vices for some time to come. looking forward to Bible study. Missed it last week and need the Word right now.

The line separating good and evil passes not through states,

nor between political parties either -

but right through every human heart.

Alexander Solzhenitsyn

11.26.11

2011-11-26T12:43:00.000-05:00

Back Squat Smolov Base Cycle Day 6
Warm-Up
5x45/10x95/7x135/3x185/3x225/3x245/2x265
Work
7x275/7x275/7x275/7x275/7x275

WOD
3 Rounds for Time:
10 Deadlifts #275
50 Double Unders
Time = 2:48
Went unbroken and added an extra double under to each round to make sure i didn't have faulty counting.

Cooldown
5 Rounds Untimed
20 GHD Sit-Ups
20 Push-Ups

11.25.11

2011-11-25T12:39:00.000-05:00

3 Rounds for Time
300 M Row
10 Power Cleans #135
20 WB Shots #20
Time = 8:10

Rest 10 minutes

4 Rounds untimed of
100' V. Push (prowler +#90)
10 Pull-Ups
20 Push-Ups
100' H. Push (prowler +#90)
10 Push-Ups
20 GHD Sit-Ups

Ate well on Thanksgiving but the little sugar i did expose myself to still caught up with me.

11.24.11

2011-11-24T12:35:00.000-05:00

Back Squat Smolov Base Cycle Day 5
Warm-Up
10x45/5x95/5x135/3x165/3x185/3x215/2x235/2x245
Work
9x255/9x255/9x255/9x255

Bench Press
Warm-Up
5x45/5x95/5x115/3x145/2x115
Work
10x175
10x175
8x190
8x190
ROx185=10
ROx185=9

Resolution...

2011-11-23T19:44:00.001-05:00

After a rough start to the morning..... I was sent this.

“A Good Coach” from Shoreline CrossFit (CT).

There is a reason that most CrossFit gyms chose the term “Coach” rather than “Trainer” to entitle their instructors. A coach is so much more than a trainer. And a good coach is a whole other story.

A good coach doesn’t lie to you and tell you that you’re doing great when you’re not. A good coach tells you what you’re doing right, and commends you for it, but then tells you what you need to “work on.”

A good coach does not sacrifice your safety for your ego. He/she will pull you out of the “game” when you are hurt, even if it causes his/her team to “lose”.

A good coach realizes that there are some things that just won’t be fixed overnight. And he/she is patient as you work towards fixing these faults.

A good coach thinks about you long after you leave the gym. He/she thinks about what you’ve done well, how you have made him/her proud, and how you can continue to get better. Sometimes this coach even “drops you a line” to let you know these thoughts.

A good coach can recognize a bad day. A day when you just “don’t have it.” And tells you to take a rest day. It’s not the end of the world…you’ll be back taking names in no time.

A good coach feels your victories and feels your defeats. Ask any coach, in any sport~I guarantee that they’ll confirm this. I’d go as far as saying a good coach would rather lose herself than see you lose.

A good coach is one you fear…not in the sense that you think they’ll hurt you, or penalize you with more burpees; but because you do not want to disappoint him/her.

A good coach will sacrifice his/her training, to make you achieve a desired end.

A good coach will tell you there’s hope–and actually make you believe there is–even when he/she can’t quite find it herself yet.

11.23.11

2011-11-23T12:33:00.000-05:00

21-18-15-12-9-6-3
Deadlift #225
Wall Ball Shots
GHD Sit-Ups
12:31
Unbroken on the WB Shots and Deads at least.

11.22.11

2011-11-22T20:00:00.000-05:00

5 Rounds for Time:
250 M Row
7 Power Cleans #155
21 GHD Sit-Ups
Time = 13:16

2011-11-22T19:50:00.000-05:00

"The Grand Optimist" by City and Colour

I fear I'll die from complications, complications due to things that I've left undone
That all my debts will be left unpaid, feel like a cripple without a cane
I'm like a jack of all trades who’s a master of none

Then there's my father he's always looking on the bright side
Saying things like “Son life just ain’t that hard”
He is the grand optimist, I am the world’s poor pessimist
You give him burdens sometimes and he will escape unscarred

But I used to be quite resilient, gained no strength from counting the beads on a rosary
And now the wound has begun to turn, another lesson that has gone unlearned
But this is not a cry for pity or for sympathy

2011-11-22T14:54:00.001-05:00

Hope is that thing with feathers that perches in the soul and sings the tune without the words and never stops... at all.
Emily Dickinson

Recap?

2011-11-21T19:48:00.001-05:00

Need to take a little time to jot down my thoughts and recap the past few days, but I'm tired. Exhausted to be exact and that makes me over think everything, so I'll save it it for another day when I'm rested. Not a great Monday for me on an emotional, and physical level, but it's par for the course especially when I'm spun out like this. Kept on thinking... Can I be the man I want to be? Can I ever live up to the ideals I set for myself? Are my expectations to high for my capabilities? Such a rabbit trail to head down... but do any of us really know who we are, or are we capable of being the person we picture or want to picture in our mind's eye. Thoughts for another day.

11.21.11

2011-11-21T12:20:00.000-05:00

Morning:
20 Minute AMRAP
5 Pull-Ups
13 Push-Ups
9 Power Snatch #75
13 Rnds + 3 Pull-Ups
Ankles and shins are destroyed from weekend of running drills. Just needed to move this AM.

Afternoon:
Back Squat Smolov Base Cycle Day 4
Warm-Up
10x45/6x95/5x135/5x185/3x205/3x225/3x245/2x275'
Work
3x295/3x295/3x295/3x295/3x295/3x295/3x295/3x295/3x295/3x295
Struggling with flexibility from weekend- keep pushing and don't let anything get in your way. The mental dominates the physical.

11.20.11

2011-11-20T11:56:00.000-05:00

Bench Press
Warm-Up
5x45/5x95/3x115/2x135
Work
1x15 @145
2x12 @165
2x10 @175

Day 2 of CF Endurance Course. Ankles and shins are shot to hell. Can barely walk. Just motor through.

2011-11-19T17:54:00.000-05:00

Although every man believes that his decisions and resolutions involve the most multifarious factors, in reality they are mere oscillation between flight and longing.
Herman Broch

11.19.11

2011-11-19T12:00:00.000-05:00

Day 1 CrossFit Endurance Course
Lot's of drills, and lot's of info. Starting to feel a little old. Seems that these courses are starting to blend into each other. Finished the day with a team Burpee/ Run 12 min AMRAP WOD. Burpees are still fast, although I have laid off of them over the past couple of months.

2011-11-18T14:49:00.000-05:00

Sanity may be madness but the maddest of all is to see life as it is and not as it should be.
Don Quixote

11.18.11

2011-11-18T12:14:00.000-05:00

Morning:
21-15-9 For Time:
Power Cleans M#135
Front Squats M#135
Push-Ups
Time= 7:24

Afternoon:
Back Squat/ Smolov Base Cycle Day 3
Warm-Up
10x45/5x95/5x135/4x185/2x205/3x225/2x245
Work
5x275/5x275/5x275/5x275/5x275/5x275/5x275

2011-11-18T05:07:00.000-05:00

Our dreams disturb us because they refuse to pander to our fondest notions of ourselves. The closer one looks, the more they seem to insist upon a challenging proposition: You must live truthfully. Right now. And always. Few forces in life present, with an equal sense of inevitability, the bare-knuckle facts of who we are, and the demands of what we might become.
Marc Ian Barasch

11.17.11

2011-11-17T11:50:00.000-05:00

Morning:
2 Rounds For Time:
30 Alternating Pistols
60 Box Jumps 20’’
90 Double-Unders
11:07
Completely blew it on the box jumps, need to work on my heal cords. Just one of those WOD's where I really didn't feel great. Just thankful that I am able to move, and have my health.
Afternoon:
Bench Press
Warm-Up
10x45/5x95/3x115/3x135
Work
10x165
10x165
8x180
8x180
180xRO= 12
Evening:
100 Dips for Time
Every break do 15 GHD Sit-Ups
20-10-10-11-10-11-10-10-8
11:25
Could have pushed way harder on max Reps- wanted to get in my GHD's though

Deadlift Photos- Thanks Meers!!!

2011-11-17T11:07:00.001-05:00

11.16.11

2011-11-16T17:35:00.001-05:00

Morning:

In 3 Minutes, Row 500 Meters
With remaining time, max reps:Rnd 1 Power Clean #135Rnd 2 Power Snatch #75

Rnd 3 Power CleanRnd 4 Power Snatch

Rnd 5 Power Clean

1:39.4-16/ 1:42.5-18/ 1:43.8-13/ 1:47.2-18/ 1:48.7-12

Big Struggle this AM. Legs and Lats completely trashed, could barely get set up under the bar. Hard to move fast. Just grin and bare it.

Afternoon:
Do not plant your dreams in the field of indecision, where nothing ever grows but the weeds of "what-if."
Dodinsky

Deadlift

3" Defecit

6x345/5x355

Felt super strong all of a sudden even though I was trashed, decided to attempt a PR. So I removed the defecit and started.

1x365

1x385

1x455

1x #500 PR!!!

My best days are under fatigue, finally made it to 500. Thanks to Le, Brent and K. Meers I have video and pics to post soon. I just kept repeating to myself "undeniable".

The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function. One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.

F. Scott Fitzgerald

11.15.11

2011-11-15T17:21:00.000-05:00

Morning
"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time 14:55

Big PR today. Unfortunately my triceps were fried by yesterday's Dip WOD. Look forward to going faster on this.

Afternoon
Smolov Base Day 2
HB Back Squat
Warm-Up
10x45/5x95/5x135/5x185/3x205/2x225/1x245
Work Set
5x7 @255
Much easier than day 1. Sometimes I'm a stranger to my own body.

2011-11-15T08:00:00.000-05:00

That which the dream shows is the shadow of such wisdom as exists in man, even if during his waking state he may know nothing about it.... We do not know it because we are fooling away our time with outward and perishing things, and are asleep in regard to that which is real within ourself.
Paracelsus, quoted in The Dream Game

11.14.11

2011-11-14T13:08:00.003-05:00

For 10 Minutes
Complete on the minute every minute
5 Deadlifts #315
with remaining time complete
Max Rep Bar Dips
25/11/10/8/10/5/5/6/3/0

Rest 2 minutes then...

Cooldown
3RFT
30 GHD Sit-Ups
50 Double Unders
20 Wall Ball Shots #20
9:37

Great morning. Really tried to extend joy to everyone at the gym. WOD's were so so but I'm happy to have the chance to workout. Shoulders are doing awesome right now. Day by day, little by little, making lemonade out of the lemons.

The excursion is the same when you go looking for your sorrow as when you go looking for your joy. Eudora Welty

11.13.11 Destroy the Ego

2011-11-13T12:39:00.000-05:00

Complete reset for strength. Trying out a new plan. No longer will I let my ego and big numbers get in the way of purpose. Time to get healthy and stay healthy and the only way to do that is to humble myself and systematically destroy my weakness! The numbers will be small but when things aren't going right it's time for a new strategy. Excited to see how this all pans out. Switching my squat program to Smolov. Will start with the base cycle for the next 3-4 weeks using a high bar back squat as it was intended. Hope to save my shoulders and help improve my quad strength. I will then switch off and redo the full cycle after I assess in Late December. During this time I will also try the Boris Sheiko High Rep Bench program.
Great day at the gym- being alone really helps my focus. No time pressure was a huge bonus. Hope this has a positive effect on my normal Monday blah blah's. Tired of throwing my mental garbage around on Monday's... People deserve better and I control that for sure. Day 1 went as followed...

Squat
Warm-Up
10x#25 OHS/5x45/5x95 OHS/5x135/5x155/3x185
Work
4x9@#235

Bench Press
Warm-Up
5x45/5x95/3x115/2x135
Work
15x140/112x160/12x160/10x170/10x170

Post Workout Cooldown
5RFT
25 GHD Sit-Ups
25 Depth Push-Ups
13:10

The sun shines and warms and lights us and we have no curiosity to know why this is so; but we ask the reason of all evil, of pain, and hunger, and mosquitoes and silly people.
Ralph Waldo Emerson

Clarity

2011-11-13T09:00:00.000-05:00

It was a dark night. But through it all came better understanding and illumination.
Today is new and brings promise and hope.

11.12.11

2011-11-12T19:33:00.001-05:00

For 12 Minutes...
Alternating on the Minute complete:
(minutes 1-3-5-7-9-11)
5 Squat Cleans #135
with Remaining Time Max Rep Push-Ups
Push-ups= 30/15/15/10/10/11
(minutes 2-4-6-8-10-12)
5 Hang Squat Snatch #75
with Remaining Time Max Rep Double Unders
Double Unders= 62/43/40/30/39/42

Really awesome WOD. Great mixture of movements and weights to alternate with. Tough and challenging.

2011-11-12T12:51:00.000-05:00

Often people attempt to live their lives backwards; they try to have more things, or more money, in order to do more of what they want, so they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you need to do, in order to have what you want.
Margaret Young

2011-11-11T20:38:00.001-05:00

Pay attention to your dreams - God's angels often speak directly to our hearts when we are asleep.
Quoted in The Angels' Little Instruction Book by Eileen Elias Freeman, 1994

11.11.11

2011-11-11T19:27:00.000-05:00

AMRAP in 15 Minutes
5 Front Squats #185
15 Push-Ups
10 Box Jumps 24"
9 Rounds

Slow and unproductive. Shoulders still recovering.