What Was That?

Want to Remember Everything You'll Ever Learn? Surrender to This Algorithm (from wired.com)

" I find myself thinking of a checklist Wozniak wrote a few years ago describing how to become a genius. His advice was straightforward yet strangely terrible: You must clarify your goals, gain knowledge through spaced repetition, preserve health, work steadily, minimize stress, refuse interruption, and never resist sleep when tired. This should lead to radically improved intelligence and creativity. The only cost: turning your back on every convention of social life. It is a severe prescription..."

MY WOD TODAY;

attempted 15 OHS @185....Goal is 15, and I got 14:( yeah. nuff said bout that.

couple of heavy sets of squat,

then the gym WOD. her name is "LILA" after our good buddy Yusuf, sends us his wife's tale.

He wrote;

"my wifes wod, 5 hours, 20mins, she weighed in at 6lbs 13ounces....as RX'D"

way to go guys, and congrats!

So, Big Mike wrote up a wkout in honor of that awesomeness....

"LILA"

5 Rounds: For Time

2o burpees

6 pullups

13 kbell swings- 2pood

rx'd 10:06

Working On Your Weaknesses!

Olympic lifts, endurance, power, speed, strength, lack of knowledge with any movement in general...whatever your weakness is, you can do nothing better for your overall fitness if you focus on them rather than always doing what you tend to excel at.

Founder of Crossfit, Coach Glassman, talks about the benefits of working on your weaknesses here.
The Hopper: Balance of Modal Capacity...[wmv][mov] (crossfit.com)

Here is Mark that comes 3x's/week to our early MWF classes, and saw great results from dialing in on what he needed to work on.

"Hola,
I want to thank you for your help. The PT sessions were great. You helped improve my CrossFit skills and boosted my confidence. I now perform most WODs as prescribed, and it's a good feeling! I know there's a lot of room for improvement on my part, and I'm looking forward to what I can do a year from now."

November starts next week, and I am offering 3 spots open to anyone wanting to improve on any of their weaknesses. This is a great opportunity to get focused work.

lancecantu@crossfitcentral or call me at 806_281-7873

Get Lost In It!!!

TODAYS WOD;

deadlift; 1-1-1-1-1

stopped at 385, didn't feel strong at all.

Then my second attempt at Max reps OHS @ #185(10 over bw)

went from 8 reps 3 days ago, to 12 today. This week, I am getting 15!

Take it to the bank son!!!

This ones For You AT!!! Best of Luck To You!!!

METAPHORICALLY SPEAKING!!!

AT, this person next to you is you, holding all the energy in the world in your own hands. Good luck this weekend at the Marine Corps Marathon. I know you have busting your ass long before you found Crossfit, but have upped your game with the program.

A Jam for you....

And a video for the Marines showing dedication to a cause higher then themselves.

Thinking

Pleasure- Pain Principle;

We are born with a pleasure principle, that we will seek immediate gratification of needs, for which our bodies reward us with feelings of pleasure.

The reverse is also true, and the pain principle says that, whilst seeking pleasure people will also seek to avoid pain.

The pleasure-pain principle was originated by Sigmund Freud in modern psychoanalysis, although Aristotle noted their significance in his 'Rhetoric', more than 300 years BC.

'We may lay it down that Pleasure is a movement, a movement by which the soul as a whole is consciously brought into its normal state of being; and that Pain is the opposite.'

Tony Robbins takes it one step further and says that our Pleasure-pain decisions are made up of rules/conditions we have set up to make each decision. Are you successful? How is your relationship? Do you have a great body? All are questions that people have different answers to. And the answers are from each individuals standards or rules they have set forth to make that them feel they do or do not.

Why do I bring this up? Are you successful? Well, what are your rules to make you say yes. Do you have a great relationship? Well, does the significant other know the 'rules" or standards you may or may not have told them to make you think you are in a happy, successful relationship. If you haven't told them, if might be unfair to hold them or yourself accountable if no one knows how to hold each other accountable. You can think of it as playing a game with your significant other, not telling them how to play the game, then getting mad and frustrated because they are not following the rules you didn't tell them.

This can hold true for anything you may be setting yourself up for constant let down, or pain(friendships, co-workers, business, family, any relationship):(

Done with this tangent now!

MY WOD; 091022

REST :)

The Prayer....even though I know my boy JDP already posted it, it's that good to me!

Standards...

“Any time you sincerely want to make a change, the first thing you must do is to raise your standards. When people ask me what really changed my life eight years ago, I tell them that absolutely the most important thin was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming.”

-Anthony Robbins-

MY WOD; 091021

Push Jerk; 3sets of 5- #185

Deadlift; 3sets of 5- 275,295,315

Then...

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

*ab mat situps---- rx'd- a comparatively slow 16:29

Song of the Moment!!!!

The Road Less Traveled

Two roads diverged in a wood, and I—I took the one less traveled by,And that has made all the difference.
-Robert Frost-

Every journey starts with a first step. Sometimes, we get so lost in the end goal that we take away from what it's really all about...the journey. All we have to do to be happy and enjoy what's most important, the present, is take that first step. Here's to the first step.

MY WOD; TUESDAY- 20, OCT.
Heavy Snatch Balance; got to #185
BW OHS; got 7 reps.... I will get 15 this week!
Heavy Back Squat; 5,3,3---275,295,305
Tabata Pullups and Push ups; lowest score--- 12/8