Visualizing your workout before hand

    If you go into the gym without giving your workout no forethought, it will invariably end up a namby-pamby affair resulting in little or no progress. You've literally got to approach each workout like a savage warrior, full of rage and fury! Before each workout sit down quietly somewhere by yourself and focus on your goal and the value you hope to gain by achieving it. If you are truly convince that being a top athlete is what you really want, then focusing on your goal will liberate a tremendous energy to meet the task ahead. Man cannot live constantly on the heartbeat of the moment as animals do. Mans long term survival hinges on his willingness to use his long range vision. This, however, requires an act of choice. To think. conceptualize. or to look long range requires a choice on your part. You must ask yourself "Do I really want to be a champ? What is required to do so? Making a passionate decision to succeed and creatively visualizing your workouts before hand will help enormously.

The nature of love

Akiane Kramarik

Todd learned that there was a girl – that started seeing visions of heaven at age 4 – her name Akiane Kramarik. when Todd showed his son Colton – a realistic painting that Akiane had done at age 8 – this is how it played out…

“what is wrong with this one?”
He turned to the screen and for a long moment said nothing.
“Colton?”
But he just stood there, studying. I couldn’t read the expression.
“What’s wrong with this one, Colton?” I said again.
Utter silence.
I nudged him in the arm. “Colton?”
My seven-year-old turned to look at me and said, “Dad, that one’s right.”

The nature of love, is one of the most difficult concepts to comprehend.It's not obtained by intellectual urgency and it cannot be created by a strict adherence to various doctrines, which only render the term sterile and empty. " If one loves, one need not have an ideology of love."

South Texas Open

Oct 29th I'll be competing in The South Texas Open In Houston Tx. I will get the chance to qualify for both the American Open & Nationals. I look forward to having a great time out there on the platform and Lifting as heavy as I can....I WILL PR!

Training

AM Training:

"OPT"
5 sets AFAP
15x Tough Russian Kb swings (I used 2kbs @53lbs..Total weight used=106lb)
15x Box Jumps- Tough Height/ Jump up and step down fast (Used 30")
Run 400m (Increasing speed every 100m until the last 100m is top end)
-Rest 6min b/t sets

Note on AM training- Kb swings and box jumps were unbroken.  I would finish with the kbs and box jumps at around 1:15-1:25, I did not time the run, but I did increase speed every 100m...

Rested 8hrs

PM Training:

Olympic Lifting (Black Box FW/ Dutch Lowy)
Snatch (Find max Load)
Cl & J (Find Max Load)
Back Squat 3x5reps @ 405lbs

Rest as needed after Lifts, then;


"OPT"
For total Time:
21 kb snatch @2pood-R
21 kb snatch-L
21 pistols-R
21 pistols-L
10 ring hspu
rest 90sec
15 kb snatch-R
15kb snatch-L
15 pistols-R
15 pistols-L
10 ring hspu
rest 90sec
9 kb snatch-R
9 kb snatch-L
9 pistols-R
9 pistols-L
10 ring hspu

Training

 If you want the ultimate, you've got to be willing to pay the ultimate price. It's not tragic to die doing what you love.

Olympic Lifting
Sn drop 2/2/2/2/2
Cl+Fs+J 1+1+1 3/3/3/3/3
Cl pull 3/3/3/3


Skill:
200m Cartwheels

Metcon 1:
2k row for time-max effort

Metcon 2:
AMRAP 20min
3 MU
20 wall ball
200m run

Training

The act of blanking out, the willful suspension of one's consciousness, the refusal to think-not blindness, but the refusal to see; not ignorance, but the refusal to know. It is the act of unfocussing your mind and inducing an inner fog to escape the responsibility of judgment-on the unstated premise that a thing will not exist if only you refuse to identify it, that A will not be A so long as you do not pronounce the verdict "IT IS."


Olympic Lifting
power snatch 1/1/1/1/1
Power clean and jerk 1/1/1/1


Metcon: for time
3 rnds
10 hand release pushups
15 t2b
20box jumps 


2rnds
10 burpees
15 pistols alt
20 DU
1 round
10 HSPU
15 lunges
20 cal row

-NO REST BTWN

Moral Perfection

"Pride" is the commitment to achieve one's own moral perfection" Man, faces two corollary, interdependent fields of action in which a constant exercise of choice and a constant creative process are demanded of him: the world around him and his own soul......Just as he had to produce the material values he needs to sustain his life, so he has to acquire the values of character that enable him to sustain it and that make his life worth living.......he has to......survive by shaping the world and himself in the image of his values."Ayn Rand




Black Box FW Training (Olympic)


Snatch 1/1/1/1/1 Heavy
Jerk 1/1/1/1
RDL 4/4/4/4/4


Use % of back squat on RDL

"OPT"

function

6 sets:

3 tough Standing Press

rest 20 sec

50 Double Unders AFAP

30 sit ups AFAP

rest 3 min

(add press weight per set)

being

In 5 min:

AMRAP Ground to Overhead

choose from 60-100 kg for males

choose from 30-60 kg for females

(post video to comments - score is reps x wt moved)

Let it go

Leadership produces adversaries. Adversaries can produce animosity, anger, even hatterd within yourself, and allowing these emotinos to have a home in your heart is self destructive.
   Don't hold a grudge. It takes up room in your heart, it takes up time in your life and it takes up space in your mind....Let it go. Let others hate and be hurt, don't do it to yourself.
   Remember what Mother Teresa said, "Forgivemess will set you free."

Today I'm just going in to film a video of my hitting a max power clean...I need to get at least 315 with good form!

Training

"Alcohol" by Dutch Lowy...Black Box FW...READ IT!

Oly Lifting
Snatch 1/1/1/1/1
Clean 1/1/1/1/1
Snatch 2+2 position pull 4/4/4/4/4

Metcon:
30max DU rest 30sec x10

Metcon:
2min row
2min Airdyne
-max calories

Note: no rest btwn metcons

Training

"Bumps Along The Way" By Dutch Lowy


Oly Training AM
Snatch 1/1/1/1/1/1/1 Hit 230# for all 7 reps
SC & J 1/1/1/1/1 Hit 270, shoulder was hurting, so I dropped to only doing 315lb squat cleans with no jerk.
Max Double in front Squat x1 Hit 345x2..legs were toast

Note: Worked up to a max double in front squat.

PM Training:
Trap Bar DL 3x20 @315# unbroken sets

Kats Max Front Squat @195lbs.....a 20lb pr!

Great job Kat on your 20lb pr on Front Squat @195lb.....You had more in ya!

Front Squat Max

Front Squat Max

"Today is our second ever online competition with PDX Weightlifting in Protland Oregon. Last time we did Cleans and came out as losers (someone has to lose right?) but this time, i am confident we can out squat them! We are going to do the scoring a bit different so things should come out a bit more even but everyone is invited (and required if you show up) to compete. We are not only a family but a team and we gotta compete together!!

Luckily if you can’t make it in the afternoon we have our morning weightlifting program starting today as well. It is the first of its kind in the area and should be loads of fun! I know someone out there is crazy enough to get up early to throw around some weights right?" Dutch

Click the "Black Box FW max front Squat" Link below, to find out more about what Black Box is

Workout:

Max Front Squat (on video)

Followed by;

5 rounds 

6 thrusters

12 box jumps

30 jump n jacks

Training

"OPT"
A. Power Clean - 2-3 x 4; rest 3 min

B. Hang Power Clean x 1/Jerk x 1 on the minute for 6 min; 90% effort

High Hang Power Snatch - take up to tough single; rest as needed

 Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x3

3 rds for time @ 90%:

10 R arm KB snatch - 1.5 pd/1pd
10 L arm KB snatch - 1.5 pd/1pd
15 toes to bar

UFC Expo CrossFit Throwdown Training Day#1

                              Dutch and The Crew over at Black Box FW

This is the clip from the Lifeasrx Tour Competition. Me performing Max Snatch in 5min..great video from SICFIT!
Watch more video of Life As RX Tour - Dallas on sicfit.com
Oly Lifting
Block snatch (knee) - heavy 3, 95% x 3, 90% x 3
Snatch pull on riser - heavy 4, 95% x 4, 90% x 4
Halting snatch deadlift (hip) - heavy 3, 95% x 3, 90% x 3

"Will"
for time:

30 man makers - 35/25#/h

rest 5 min

for time:

50 Double Unders, 10 burpees, 40 Double Unders, 10 burpees, 30 Double Unders, 10 burpees, 20 Double Unders, 10 burpees, 10 Double Unders, 10 burpees

rest 5 min

for time:

50 KBS - 2pd/1.5 pd

Row 350 m

rest 5 min

for time:

Max Cals - AirDyne - 3:30

I want to thank Adam and Mark for coming out to The Lifeasrx Competition and cheering for Kat and I, You guys really kept us going!

Kat/Me/Mark/Adam

Training

LSRF
Press 1rm (10/8/5/3/1)
A1. BB row 3x10 overhand grip
A2. Incline DB bench press 3x10

Oly Lifting
 Snatch Skill work  (no time limit) Work on perfecting all 3 pulls

Training#3
DU x30
Burpee x5
BB row, underhand grip x 7 @185lbs

Training

Enjoy your life.....period!

Metcon #2
7/6/5/4/3/2/1
1 full snatch @155
1 mu
2 full snatch
2 mu
3 full snatch
3 mu
.....continue adding 1 rep to snatch and muscle ups until the clock hits 20min

Metcon #2
5 rounds for time
bench press x5 @205lbs
power clean x5 @205lbs

Training

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative." Pre

LSRF Training AM
Reverse band bench press 1rm (10/8/5/3/1rm) Hit 430lbs
A1. Snatch grip behind the neck press 3x8 Had to hit snatch grip push press instead, shoulder was giving me problems
A2. Prone db rows 3x15

Metcon # Pm
3rnds for time;
250m row
10 burpees
5 front squats @185lbs

Training

AM Training:
4 rounds:
11x box jumps @ 24"
10x push jerk @115#
11x box jumps @ 24"
10x kbs @ 2 pood

Skill:
Wall ball 4x25;1min rest btwn sets
hspu 6x5 reps; 30sec rest btws sets

PM Training:
10/9/8/7/6/5/4/3/2/1
Power Clean @ 160#
Pullups

Wod #2 PM Training...not for time, I hit this at home with Kat;
200m run
50 du
30 walking lunges
200m run
75 du
40 walking lunges
200m run
100 du
50 walking lunges

The last wod of the day was more for fun than anything...not even planned, just wanted to do something

Paleo...It's what works?

The past couple of month I have really cleaned up my diet, getting ready for the competition season. Kat and I eat nothing but Paleo with Ice cream every now and again ;-). It takes a person time to dial into their nutrition..hell, sometimes years and years. This is what works best for me and I compete at my best eating this way.  Real Food does not come in a package and is not processed or refined.. Is this simple enough for you? Real food consists of meat, fruits and vegetables, and nuts and seeds. Anything beyond that is not real and is not helping you become healthy.
I have, what I believe, are good reasons why not to eat most processed foods and would love to share those with you. All you have to do is ask. ....so ask?




Heavy OHS:
10x1

Air Force partner WOD heavy: Carl:135 Kat:105;

20 Thrusters
20 SDHP
20 Push Press
20 OHS
20 Front Squats
* Every minute on the minute complete 4 BURPEES

*Challenge btwn Kat and myself
Max DU in 1min x2

Training

Meet Kat. My training partner and the girl of my dreams. She has been my driving force the last couple of months and I have no idea what I would do without her by my side! Thanks for the motivation baby!

15min AMRAP: AM
3 Paralette HSPU
6 hang full squat snatches @95#
9 box Jumps @ 30"

Rnds completed: 6+3paralette hspu +3 box jumps


PM Training:
As many rounds in 3 min @ 100%:
3 heavy swings @88
12 DU's
rest 8 min
As many reps in 3 min @ 100%;
Man Makers - 30#, 20#/h
rest 10 min
As many rounds in 3 min @ 100%;
3 burpees
12 DU's
rest 12 min
As many cals in 3 min @ 100%:
Airdyne

Man Maker - db's/hand, drop into push up with db's, push into top of push up position, perform a 1 arm row per hand where the elbow travels much higher than the back; pull legs in, perform a squat clean thruster with db's - that is one rep

WODS hit

WOD #1 AM
CF games WOD:
5 rope climbs
5 clean and jerk
4 rope climb
4 clean and jerk @165
3 rope climb
3 clean and jerk @185
2 rope climb
2 clean and jerk @205
1 rope climb
1 clean and jerk @225

Took me 8min...i had to add weight each time I hit the bar, so it killed my time.

WOD #2 PM
4 rounds
5 MU
10 DL @245
15 GHD sit ups
50yd sprint
-Every round add 50yds to the sprint, ending with 200yrds.
 Time: 12:15....Movements were separated. i know I could have killed this is 7 or 8 if it was set up like the games....oh well...great wod!

Training

Mike D. Dave Castro and myself

AM Training....Partner WOD (Kat and Myself)

150 power cleans (m=115/f=75)
150 push jerk (m=115/f=75)
On the min, every min..you must complete a hill run. Once you and your partner get back from the hill run, you switch movements. So if Kat started on power cleans, she would be on push jerk after the 1st hill run and continue to alt with me until all reps are complete.

Our Time: 14:43


Skill :
HSPU Intervals

Max reps... Rest 3mins... x 4


PM Training..WOD #2
Seven Rounds For Time:

7 Push Ups
7 Thrusters (135#)
7 Knees to Elbows
7 Deadlifts (245#)
7 Burpees
7 KB Swings (2pood)
7 Pull Ups

Training

LSRF
Seated press 1rm (10/8/5/3/1) Seated Max:235lbs
A1. KB bench press 3x10
A2. Inverted Rows 3x12
B1. DB incline press 3x10
B2. BB row 3x6


WOD #1
4 rounds for time:
2x ring dips + 2x ring hspu (rings are at MU height..flip to inv. after completion of the 2 ring dips)
10 pistols 5x each leg

WOD #2
10min AMRAP:
Max power snatches @ 135

Cool Down:
Death Loop x 1 (875m)

Lifeasrx tour Dallas Training

http://www.asrx.com/ustour/

Lifeasrx tour kicks off in 3 weeks. I'm suped stoked to get back into competition mode, I ,mean hell.....this is what we do! 

#3 rounds for time:
OHS @135x10
DU x50

#2
5 rounds for completion:
20yrd handstand walk
10 T2b

#3
"Jackie"
1000m row
50 x thrusters @45
30 pullups

Cool Down
Death Loop x 1 (875m)

Oly Training

Snatch Work:
Work up to 90% of your 1rm in Snatch and then perform 1 snatch on the min for 10min.
-I used 215#


PM training:
Power Cleans 5/5/3/3/2/2 I started my first 5 with 225lbs and ended my last set of 2reps with 300lbs

Training

This Saturday  I will be hosting an Olympic Lifting Seminar at Lift Strong Run Fast From 9am-10:30am and then I will be headed over to Skyline CrossFit to host another Olympic Lifting Seminar from 4pm-5:30pm. if you have any questions, please feel free to leave a comment.

AM Training:
A1.Kb single arm press 5x5 each arm (Used 70#kb)
A2. Strict Pull up 5x5

Then:

B1. unbroken Bench Press 3x10 (used 225lbs)
B2. Single arm bent over row using db 3x8each arm (used 105lb db)

Then:

Pushups x200reps (I alternated every 10 reps btwn Ring pushups with feet on box and hand release pushups)

PM Training:

10min of MU Skill work: 15 "STRICT" MU, no kipping allowed and kick out at bottom a must!!!!

Then:

5x HSPU
20xDU
5xHSPU
30xDU
5xHSPU
40xDU
5xHSPU
50xDU
5xHSPU

Olympic Lifting Seminar

Olympic Lifting Seminar

Come brush up on your technique at Skyline CrossFit Saturday July 16th at 4:00p.m.! Carl Edwards from Lift Strong Run Fast will be hosting the seminar. $10 a person, cash only please! Feel free to invite other crossfitters. See you there! http://www.skylinecrossfit.com/

AM Training:
400m sprint x3; 3min rest btwn

A1. Pistols 3x8x each leg
A2. Weighted GHR 3x10

Metcon:
Amrap 10min
Russian Kbs x10
Squats x15
DU x20


PM Training:
3 rounds for time:
750m row
OHS x15 @115lbs

Gymnastics skill:
Ring HSPU 5x3; 1min rest btwn sets

Training

 Aja and I both Rep. for Team NWA out of Afro brutality and this past weekend he went hard at the Crossfit SC regional competition and took 1st place! This guy is an amazing athlete and person. Look out for this guy in LA, he is sure to make an impact on the future of our sport!




LSRF Training
Strict Press 8x1 "HEAVY" (Warm-up 10,8,5,3)
Warm-up weight; Bar x10/95lb sx8, 135lbs x5, 185lbs x3)
Working weight 8x1; 235x1/235x1/235x1/230x1/230x1/230x1/230x1/230x1

Then:

A1.Butterfly pullups wearing 25lb vest 3x20; no rest
A2. Reverse push-ups 3x20 (hands turned in..really works on wrist flexibility)

Then:

B1. Lateral raises laying face down on bench 3x15
B2. Ring dips wearing 25lb vest  3x15

PM Training:

Olympic Lifting Tech work
Power Clean touch and go reps 2x5;rest 2min btwn sets
 -Weight used on 1st set 225lbs/ Weight used on 2nd set 245lbs
Full Snatch then hang snatch=1set x10
-Weight used was 135lbs..Skill and speed were the main focus

Then:

2 MU
5 HSPU
25 DU
Rest 2min x5


Note: My bodyweight right now is 214.5