29 Jan 2013

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. No dumping. Use same load for each set. Rest as needed between sets.

@ 95 lbs

27 Jan 2013

For Time: (16:58)
135 lbs Thrusters, 15x
Run 200 meters
95 lbs Thrusters, 20x
Run 400 meters
65 lbs Thrusters, 30x
Run 800 meters

26 Jan 2013

Yoga (Twists)

25 Jan 2013

5 Rounds (14:42)
22 Front Squats @ 75 lbs
11 Chest to Bar Pull Ups

24 Jan 2013

5x3 Deadlifts

225 lbs. 275. 285.295. 300.

22 Jan 2013

21-18-15-12-9-6-3

Sumo Deadlift High Pulls @ 95lbs
Lateral Jumps (over 16" box)

(14:55)

21 Jan 2013 MLK Day

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy" - Martin Luther Kind Jr.

For Time: (16:32)
30 Handstand Push Ups
40 Pull Ups
50 DB Swings @ 50lbs
60 Sit Ups
70 Burpees

20 Jan 2013

Finally back at it. I took it easy last week. Trying to balance working full time, school full time, fitness and family isn't easy. But neither is life, so I keep grindin' it out.

5 Rounds (max reps)
Bench Press @ body weight
Pull ups
(10/15), (4/13), (5/14), (4/15), (6/10)

17 Jan 2013

10 Push Ups
30 Pull Ups
20 Push Ups
20 Pull Ups
30 Push Ups
10 Pull Ups

16 Jan 2013

1 mile hike wearing 50# ruck w/ 2 80# Dogs

If you've never walked a mile wearing 50 lbs, then you've never walked a mile my friend.

15 Jan 2013

Yoga

14 Jan 2013

Deadlift 5x5 (205, 225, 255, 275, 285)

Keep. On. Pushin.

12 Jan 2013

Yoga

Parachute Wind Sprints
4x50 yards
2x30 yards backwards
2x100 yards

Ray Lewis Quotes

“Every day of my life, I’m trying to find a different way to get better.”

“Nobody’s as serious about health and fitness as me, and staying fit is my top priority.”

“What makes you grind?  You have to always be chasing something.”

“In any war, you put your back to mine, I put my back to yours, and let’s do what we gotta do.”

“You’ve got to go out and show them that I’m a different creature now, then I was five minutes ago, cause I’m pissed off for greatness. Cause if you ain’t pissed off for greatness, that just means you’re okay with being mediocre.”

“My pain is my badge of honor.”

“The greatest opportunity in the world is found here today… We already know what yesterday has got for us. It’s already gone. Tomorrow, too far away. What about right now!”

“I prepare so no one can take what is mine, no one can replace my mind, my heart.”

“You take five fingers. Individually, I can pin any one of them, but if I pin them together (makes a fist), it’s damn near impossible to turn this around.”

“You have to get back to being kids again.  You can’t never get tired.  I have something burning inside me.  I am a kid all over again.”

“The day you think you can beat me, show me.  Then move on to the next challenge.”

“All I know is grind.”

“In any war who pulls their general out? No one.”

“I figured something out.  And it is no secret what I figured out.  Whatever the majority of people were doing, I found myself doing the opposite.  I wanted to chase something great.”

To be the best and stay there, sweat is necessary.”

“If tomorrow wasn’t promised, what would you give for today?”

“I ride my bicycle all the time. There’s one thing about my bicycle. I’m riding, I’m riding, I’m riding. And no matter how tired I start to get, it’s never about this pedal I’m pedaling, it’s about the next pedal, and if you can get to that next one, your bike will keep moving.”

“When something goes wrong, smile, cause there’s always a next play.”

“Don’t waste talent.  No matter what you do, don’t waste talent.”

“The hardest thing to do is work hard when no one is watching.”

“Walter (Payton) and Jerry (Rice) had their hills, never being comfortable, with just good enough.”

“Wins and losses come a dime a dozen. But effort? Nobody can judge that. Because effort is between you and you.”

“You gotta be hungry for it.  You’ve got to put everything you got on it.  EVERYTHING!  Every second.  You have to be the first one in line.  That’s how leaders are born.”

“I’m older, of course I’m older, that’s the beauty of it. Sixteen years plus. Different level of wisdom, different level of understanding, different level of punishment. I want to live loooong after my records have fallen, long after my rings have tarnished.”

“Do whatever you got to do to make sure you chase your legacy every second of your life.”

“We get one opportunity in life, one chance at life to do whatever you’re going to do, and lay your foundation and make whatever mark you’re going to make. Whatever legacy you’re going to leave; leave your legacy!”

“The only way to defeat pain is to recognize pain exists.”

“What’s the difference between you and the man sitting beside you?  It’s 1%.  In my business, only 1% makes it. If everyone had the same dream, only 1 will make it from this crowd.  Who will be that one?”

“Before I lead any other man into anything I’m willing to take the hard falls myself but also come back and share the pains that came from it.”

“Will you be remembered, how would you be remembered, why wouldn’t you fight for the greatest achievement ever?”

“Success is one thing, impact is another”

“Don’t let your alarm clock, be the only reason you wake up.”

10 JAN 2013

5 rounds
7x Lowers from inverted ring hang.
15x ring push ups (feet on swiss ball)

then,

20x Bench Press @135#
50x plyo push ups
100 meter duck walk

9 Jan 2013

5 rounds (un-timed)
5x Deadlift @ 205
40x Tuck Jumps
Farmers Walk 25 meters @ 45# DBs
100x Core work

8 Jan 2013

I know the Navy Seal philosophy is No Easy Day, and I couldn't agree more with that statement. Not only when referring to physical fitness but also in every other aspect of life. Personal, Family, Business there should be no easy days, always seek out challenge and improvements. Every day get better. So I will refer to today as a "light" day.

Today's Training

20 min Yoga session

Snatch (light) 7x1 (low: 55# - high 105#)

10 Min foam roll/recovery



"People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing. The easy roads to discipline are…

· Setting deadlines
· Discovering & doing what you do best & what’s important & enjoyable to you
· Focusing on habits by replacing your bad habits and thought patterns, one-by-one,
  over time, with good habits and thought patterns"

- #1 Kekich Credos

How Bad Do You Want It?

I stumbled across this video while surfing YouTube and I had to share it. No matter what your goal is in life, you HAVE to ask yourself, How bad do you want it?

If it doesn't burn in you, if you don't ache for it, then you don't want it bad enough.

Kekich Credo's

Kekich's Credo

July 7, 1978 started as just another day for Dave Kekich. He was working out in the gym… without a care in the world. The next day, he found himself staring at a hospital room ceiling, connected to machines, unable to move anything below his arms.

In the twinkling of an eye, this long distance running, weight lifting, exercise fanatic became a spinal cord injured cripple. He spent the next 15 months on a round the World odyssey, looking for a cure that didn’t exist—and finally came back home to Pennsylvania. He spent the next 19 years raising money for paralysis research, with one main goal: to walk again.

You can learn a lot from Dave Kekich. And here's your chance...Dave's 100 Credos in their entirety:

1. People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing. The easy roads to discipline are 1) setting deadlines, 2) discovering and doing what you do best and what's important and enjoyable to you and 3) focusing on habits by replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns.

2. Cherish time, your most valuable resource. You can never make up the time you lose. It's the most important value for any productive happy individual and is the only limitation to all accomplishment. To waste time is to waste your life. The most important choices you'll ever make are how you use your time.

3. Think carefully before making any offers, commitments or promises, no matter how seemingly trivial. These are all contracts and must be honored. These also include self-resolutions.

4. Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do more than is expected of you. Life's easy when you live it the hard way... and hard if you try to live it the easy way.

5. Always show gratitude when earned, monetarily when possible.

6. Produce for wealth creation and accumulation. Invest profits for wealth preservation and growth. Produce more than you consume and save a minimum of 20% of all earnings. Pay yourself first.

7. You're successful when you like who and what you are. Success includes achievement… while choosing and directing your own activities. It means enjoying intimate relationships and loving what you do in life.

8. Learn from the giants.

9. A little caution avoids great regrets. Hope for the best and prepare for the worst. Keep fully insured physically and materially and keep hedged emotionally. Insurance is not for sale when you need it.

10. Learn the other side's needs, offer as little information as possible, never underestimate your opposition, and never show weakness when negotiating.

11. Never enter into nor invest in a business without a solid, well-researched and well thought-out written plan. Execute the plan with passion and precision. Plan and manage your life the same way.

12. Success comes quickly to those whom develop great powers of intense sustained concentration. The first rule is to get involved by asking focused questions.

13. Protect your downside. The upside will take care of itself. Cut your losses short - and let your profits run. This takes tremendous discipline.

14. The primary purpose of business is to create and keep customers. Marketing and innovation produce results. All other business functions are costs. Prospecting and increasing the average value and frequency of sales are the bedrock of marketing and business.

15. If it's not proprietary, it won't work. Pay only on performance. Proprietary interest is one of the most powerful forces ever known. Whatever you reinforce or reward, you get more of.

16. Competence starts with guaranteeing your work.

17. Life operates in reverse action to entropy. Therefore the universe is hostile to life. Progress is a continued effort to swim against the stream.

18. Find out what works, and then do more of it. Focus first on doing the right things, and then on doing things right by mastering details. A few basic moves produce most results and income.

19. Use leverage with ideas (the ability to generalize is the key to intellectual leverage), work, money, time and people. To maximize profits, replicate yourself. Earning potentials become geometric rather than linear.

20. Rationalizations are generally convenient evasions of reality and are used as excuses for dishonest behavior, mistakes and/or laziness.

21. Always have lofty explicit goals and visualize them intensely. Assume the attitude that if you don't reach your goals, you will literally die! This type of gun-to-your-head forced focus... survival pressure mindset, no matter how briefly used, stimulates your mind, forces you to use your time effectively... and illuminates new ways of getting things done.

22. The value of any service you have to offer diminishes rapidly once it's provided. Protect your compensation before performing.

23. Incalculable effort and hardship over countless generations evolved into the life, values and happiness we take for granted today. Every day should be a celebration of existence. You are a masterpiece of life and should feel and appreciate this all the way down to your bones. Aspire to create, achieve and build onto the great value momentum taking place all around you.

24. Enthusiasm covers many deficiencies - and will make others want to associate with you.

25. Working for someone else gives you little chance to make a fortune. By owning your own business, you only have to be good to become wealthy.

26. Religiously nourish your body with proper nutrition, exercise, recreation, sleep and relaxation techniques.

27. The choice to exert integrated effort or to default to camouflaged laziness is the key choice that determines your character, competence and future. That critical choice must be made continually - throughout life. The most meaningful thing to live for is reaching your full potential.

28. Keep an active mind, and continue to grow intellectually. You either grow or regress. Nothing stands still.

29. Most accomplishment (and problem avoidance) is built on clear persuasive communication. That includes knowing each other's definitions, careful listening, thinking before talking, focused questioning and observing your feedback. Become a communications expert.

30. Power comes from stripping away appearances and seeing things as they really are. Socialism appeals to psychological and intellectual weaklings. Identify and replace all external authorities with internal strength and competence. Take full control of, and responsibility for, your conscious mind and every aspect of your life. Being incompetent or dependent in any part of your life or business opens you up to sloppiness, manipulation and irrationality.

31. If there is not a conscious struggle to be honest in difficult situations, you are probably being dishonest. Characters aren't really tested until things aren't going well or until the stakes are high.

32. Do not compromise if you are right. Hold your ground, show no fear, ask for what you want, and the opposition will usually agree.

33. If the situation is not right in the long term, walk away from it. Maintain a long term outlook in all endeavors. Live like you don't have much time left... but plan as if you'll live for centuries.

34. Invest only after strict and complete due diligence. Don't allow yourself to be rushed. Make
important decisions carefully, consider your gut feelings... then pull the trigger.

35. Stress kills. No matter how painful in the short-term, remove all chronically stressful situations, environments and people from your life.

36. Keep your overhead to a minimum. Rely more on brains, wit and talent... and less on money.

37. Business is the highest evolution of consciousness and morality. The essences of business are: honesty, effort, responsibility, integration, creativity, objectivity, long-range planning, intensity, effectiveness, discipline, thought and control. Business is life on all levels at all times.

38. That which is most satisfying is that which is earned. Anything received free of charge is seldom valued. You can't get something for (from) nothing. The price is too high.

39. By adhering to a strong honest philosophy, you will remain guiltless, blameless, independent and maintain control over your life. Without a sound philosophy, your life will eventually crumble.

40. No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or businesses as it does to manage massive ones... and the massive ones carry with them - proportional rewards.

41. There is no such thing as "just a little theft" or "just a little dishonesty".

42. Lead by example.

43. Take full responsibility for your actions or lack of action. He who errs must pay. This is an easy concept to grasp from the recipient's end.


44. An hour of effective, precise, hard, disciplined - and integrated thinking can be worth a month of hard work. Thinking is the very essence of, and the most difficult thing to do in business and in life. Empire builders spend hour-after-hour on mental work... while others party. If you're not consciously aware of putting forth the effort to exert self-guided integrated thinking... if you don't act beyond your feelings and instead take the path of least resistance, then you give in to laziness, make bad decisions and no longer control your life. The most powerful way to do this is to insulate yourself from all distractions. Then write a problem or goal on a sheet of paper and force yourself to come up with at least 20 ways to solve your problem or reach your goal. The last solutions are the toughest and are usually the most life changing. Make this exercise a life-long habit.

45. Out-think, out-innovate and out-hustle the competition, and vividly visualize yourself as winning before entering into every deal or competitive situation. Maintain a blood-smelling, fighter pilot life-or-death attitude when any deal gets near to a close.

46. First impressions are lasting impressions. Put your best foot forward. People treat you like you teach them to treat you. A success key is positioning yourself at the top of their agenda.

47. The right thing is usually not the easy thing to do. You may sacrifice popularity for rightness, but you'll lose self-esteem for wrongness. Don't be afraid to say "no".

48. If someone lies to you once, he'll lie to you a thousand times. Lying is for thieves and cowards.

49. Have strict and total respect for other people's property.

50. Producing results is more important than proving you're right. To get things done, try to understand others' frames of references, points of view, needs and wants. Then determine what is honest, fair, effective and rational... and act accordingly.

51. Long term success is built on credibility and on establishing enduring loving relationships with quality people based on mutually earned trust. Cut all ties with dishonest, negative or lazy people, and associate with people who share your values. You become whom you associate with.

52. Outside of yourself, you control nothing… but you can manage anything. Don't be preoccupied with things over which you have no control, and don't take things personally.

53. Spend more time working "on" your business than "in" your business.

54. Don't enter into a business relationship with anyone unknown to you without being furnished with references dating back at least 10 years. If he doesn't have good enduring relationships, stay away. Check all representations on which you will rely made by everyone.

55. Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong - or as good as they seem when they are going well. Lighten up. You'll live longer.

56. Identify exactly what it is you want. This takes a lot of thought. Then don't let anything stand in your way of getting it.

57. You can get any job done through the sheer force of will when combined with uncompromising integrity and competence. Strong leadership is the key.

58. You are responsible for exactly who, what and where you are in life. That will be just as true this time next year. Situations aren't important. How you react to them is. You have to play it where it lies.

59. The foundation of achievement is intense desire. The world's highest achievers have the highest levels of dissatisfaction. Those with the lowest levels are the failures. The best way to build desire is to make resolute choices for the future.

60. Integrate every aspect of your life (body, mind, spirit, relationships, business) and each within itself. Integrating means understanding and digesting a process... and seeing relationships among seemingly unrelated phenomena. It's a sign of innovative genius.

61. Never be deceptive when trying to achieve a personal gain. Shortchanging others results in loss of self-esteem.

62. If your purpose of life is security, you will be a failure. Security is the lowest form of happiness.

63. Never enter into a contract unless all parties benefit. But no partnership is ever 50/50. There will always be inequities.

64. Review the basics of your profession at least once per year.

65. Bitterness, jealousy and anger empower your enemies and enslave you. Negative thinking results in the destruction of property. It is anti-property, therefore anti-capitalistic and anti-life. It also erodes your health. Forgive, learn your lessons, and get on with your life.

66. Most people spend 90% of their time on what they're not best at and what they don't like doing - and only 10% of their time on their best and most enjoyable ability. Geniuses delegate the 90%... and spend all their time on their "unique ability".

67. High self-esteem can only come from moral productivity and achievement.

68. There are an infinite number of new opportunities. Actively seek them out, and position yourself to recognize and take advantage of them.

69. The best way to have good ideas is to have lots of ideas. But there is no such thing as a good idea unless it is developed and utilized. Ditto for prospects.

70. For maximum profits, identify and market universal needs, wants and trends. Creating desire, satisfying needs and wants and replacing problems with creative innovations are the essence of profit generation.

71. To maximize opportunities, seek and master the complicated. The major solutions you find will be surprisingly simple, and the competition is minimal.

72. Always have options. Options are a primary source of power. Power also comes from stripping away appearances and seeing things as they really are.

73. Nothing wins more often than superior preparation. Genius is usually preparation.

74. Patience is profitable. Achievement comes from the sum of consistent small efforts, repeated daily.

75. Persistence is a sure path to success with quality activities. Never, ever, ever give up.

76. "I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work.

77. Always work on increasing the size of the pie, rather than just your portion.

78. Rewards are rare without risks, but take only carefully calculated risks. Make sure the odds are on your side.

79. The "how" you get it (with integrity) is more important than the "what".

80. Be explicit and semantically precise in all communications, agreements and dealings. Summarize and write down important discussions... and make sure all sides agree. Putting agreements in writing avoids misunderstandings. Memories are fallible, and death is inevitable (so far).

81. The best way to get started is to get started. Life rewards action... not reaction. Wait for nothing. Attack life. Don't plan to death or ask for permission... but act now... and apologize later.

82. Question everything. Don't believe it's true or right just because it's conventional. Strip all limits from your imagination on every deal and look for an unconventional creative opportunity in every mistake, crisis or problem. Be flexible, and be willing to turn on a dime when advantageous.

83. Have fun. The single key to a successful happy life is finding a vocation you enjoy - one that excites you the most.

84. Nobody gets old by surprise.

85. When it's a matter of producing or starving, people don't starve.

86. You get what you expect, not what you want. Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievement. Anyone can learn the physical mechanics.

87. The surest way to accomplish your business goals is making service to others your primary goal. The key to success is adding value to others' lives.

88. The source of lasting happiness can never come from outside yourself through consuming values - but only from within yourself by creating values. Producing more than you consume is the only justification for existence.

89. Unattended problems will not go away, but will usually get worse. Anticipate and avoid problems - or meet them head on at the outset. Overcome fear by attacking it.

90. Find an excuse to laugh every chance you get, especially when you least feel like it.

91. When someone makes a big issue about his honesty or achievements, he is probably dishonest or a failure.

92. Put the magic power of compound interest to work with every available dollar.

93. The best investment you will ever make is your steady increase of knowledge. Invest in yourself. Thirty minutes of study per day eventually makes you an expert in any subject - but only if you apply that knowledge. Study alone is no substitute for experience. Education is always painfully slow.

94. For each important action you take, ask yourself if you would be embarrassed if it were published. It takes a lifetime of effort to build a good reputation but only a moment of stupidity to destroy it.

95. You are exactly what you believe and think about all day long. Constantly monitor your thoughts.

96. Skepticism is a key to rational thinking. Be especially skeptical of your own cherished beliefs. You might be wrong... and things change.

97. Anxiety is usually caused by lack of control, organization, preparation and action.

98. The first rule of sharpening your mind is to be an alert and sensitive observer. Assume nothing. If it can't be observed, it's not true. Never act on blind faith. Whenever something sounds too good to be true, it almost always is. Refuse to be swayed by emotion when it conflicts with reason. Observation is the genesis of all knowledge and progress... and is the first and last step of every thinking man's tool - The Scientific Method. All science and most progress is built on the Scientific Method (most non-scientists use it by accident). The steps are:

1) OBSERVATION. Gathering and rationally organizing facts. This is where most people fail.
2) INDUCTIVE REASONING. Forming a hypothesis - or a generalization of facts held to be true.
3) EXTRAPOLATION. Making a projection or prediction based on the hypothesis in areas you didn't yet observe.
4) OBSERVATION. A test for the hypothesis to see if it works.

99. Experience is not what happens to you. It's what you do with what happens to you. It takes a wise man to learn from his own mistakes... and a genius to learn and profit from the mistakes and experiences of others.

100. The purpose of life is to delay, avoid and eventually reverse death.

7 Jan 2013

"Cindy"

AMRAP 20 Min
5 Pull Ups
10 Push Ups
15 Squats

19R + 9 Push Ups

6 Jan 2013

10 minute ROM drills

50x Push Ups
40x Sit Ups
30x KB Swings (50#)
20x Ring Dips
10x Burpees
(4:08)

Then,

21-15-09
75# Thrusters
Pull Ups

3 JAN 2013

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps (stationary)
Run 400 meters (treadmill 3% incline)

(25' 42")

100 Pull Ups

2 JAN 13

"Helen"
3x
Run 400M (Treadmill 3% incline)
21x DB Swings @ 50# DB
12x Pull Ups

Goal; 12:00
Actual; 11:17

HAPPY NEW YEAR 01 JAN 13

.75 Mile Run (5:45)
100 Push Ups
10x Power Clean @ 135

Strong Start To 2013