25 Feb 2013

For Time: (19:57)

30 Clean & Jerks @ 135 lbs

40 Ways to Live Without Regret

“The saddest summary of life contains three descriptions: could have, might have, and should have.” ~ Unknown

We all have something stored in our memory banks of the past that we wish we could have done differently, or something we wish we didn’t do.

As we get older we learn and grow. But that doesn’t mean we have to regret what we did before we learned how to do things differently. If we didn’t go through those experiences we might not have grown into the strong and knowledgeable people we are today.

So what I’m proposing is that we get rid of the negative thoughts—the could have’s, might have’s, and should have’s—and start living a life that won’t make us feel regretful. Not even at an older, wiser age.

Here is a list of 40 things you can do to practice living life with no regrets:1. Realize that it’s okay to make mistakes. Just make sure to learn from your past mistakes, forgive yourself and move on.

2. Make your health and wellness a top priority and always take care of yourself so you’re ready to take care of others.

3. Follow your own path—not one that others want you to follow.

4. Find the humor in life and laugh like there is no tomorrow.

5. Relax and move with the flow of life by being unafraid of change.

6. Be adventurous by trying new things and taking more risks.

7. Have more intellectual curiosity and embrace creativity.

8. Try to find happiness with as many different people as you can.

9. Think for yourself instead of letting other people’s opinions influence you too much.

10.Try not to judge people before you get to know them.

11. Be thankful for what you have now instead of thinking about what you don’t have.

12. Wish well upon everyone equally and try to admire without envy.

13. Share your happiness with others instead of hoarding it all for yourself.

14. Don’t try to change someone—love who they are now.

15. Enjoy the journey, not just the destination.

16. Know that happiness is bigger than any bank account.

17. Control negative thoughts so that they don’t contribute to the outcome of your life.

18. Use your energy wisely because spending energy complaining, worrying or being impatient is just wasted energy.

19. Be bold. Find the courage to change things that should be changed and accept that there are some things that cannot be changed.

20.Love your work. If you don’t currently love what you do, figure out what you would love, and take the first step toward that life.

21.Turn your discontent into a mystery and enjoy trying to solve it.

22. Face problems from different angles in order to find solutions.

23. Gain independence by realizing that on this earth we are all dependent upon each other.

24. Change your perspective by taking on a wider view of things.

25. Don’t waste time trying to bring disagreeable people around to liking you.

26. Become the person you would like to spend the rest of your life with.

27. Be honest with yourself and others by saying what you mean and meaning what you say.

28. Treat people with respect and compassion.

29. Live in the now by loving the present and being aware of your thoughts and actions. Think happy thoughts and speak powerful words.

30.Try not to put things off until later.

31. Never hold grudges.

32. Face your fears head on and try to do the things that you think you cannot do.

33. Spend time with people who make you happy while also not depending on other people for your own happiness.

34. Stand up for yourself and others and don’t let anyone or anything hold you back.

35. Be yourself and love who you are now.

36. Be a participant in life rather than an observer.

37. Do the things that you love to do as much as you can.

38. Write out a list of goals and achieve them by doing them step by step. Don’t give up when things get difficult.

39. Do something every day that makes you feel proud of yourself—commit random acts of kindness whenever you get the chance.

40. And always keep on moving forward.

(Originally posted by by Jenny Nichols http://tinybuddha.com/blog/40-ways-to-live-life-without-regrets/)

24 Feb 2013

Recovery Day

3x15

GHD Sit Ups

Hip Extensions

DB Swings (35lbs)

Pull Ups

Bench (115lbs)

23 Feb 2013

Practice
L Sit (accumulate 5:00)
Handstands (10:00)

10 Min Jump Rope
Bag Work 3:1, 3R
Run:Rest 1:1, 3:2, 4:3, 5

22 Feb 2013

SWOD:
Back Squats 10x2
135,185,205,215(2x),205(2x),185

Strength and Conditioning WOD
3X
400 Meter Run
12 Back Squats, @ 155lbs

21 Feb 2013

5x
Max Reps in 1 Minute

Jump Squats
Pull Ups
Dips
Sit Ups
Burpees
(Rest 60 seconds between rounds)


then,

Run 4 Miles

19 Feb 2013

Run 1 Mile
15,14,13,12............2,1.
Burpees
Pull Ups
Squat Jumps
Run 1 Mile

18 Feb 2013

4x (56:24)
40 Push Ups
50 Sit Ups
60 Squats
1 Mile Run

16 Feb 2013

Bench Press 7x1

135, 185, 195(fx2), 190, 190(f), 135, 135

15 Feb 2013

21-15-9
Power Cleans (45lbs DB)
Ring Dips

How to Live Without Fear, Navy Seal Style

Originally posted by Brad McCleod, February, 9, 2013 and it was to good not to share.. 

There are times in life when you fall down and you think you don’t have the strength to get up.

Its hard. But deep down inside you actually do have what it takes to get back up.

Your Dreams. Your Passions. Your Family. Your Friends.

Those are the reasons to get back up on one knee and then wobble back to a standing position.  It ain’t over yet.

Go live your life without fear, because fear is what holds us back from our dreams.

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?

Playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do.

As we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

13 Feb 2013

Tabata Circuit

Sprints (8 mph)
Squats (15)
Push Ups (13)
Russian Twists (40)
Pull Ups (4)

Overall Score: 80

12 Feb 2013

4x
Run, 400 Meters
25 Jump Squats

then,

Bag Work, 3, 3 minute rounds
50 Knee to Elbows
100x Push Ups

11 Feb 2013

Warm Up:

5 Min. ROM Drills

3x15

Cleans (45#)

Sit Ups

Back  Ext.

Ring Dips

Base WOD:

3x

Run 200 Meters

10x DB Swings (35#) 

10x Push Ups

10x Jump Squats

SWOD:

Clean 7x2

135, 155, 165, 175, 175, 165, 165

Supplementary Work:

Grip Strength 

1 Full Pass  (45#), x3

Farmers Walk (2/45#), 100 Meters 

100x Push Ups

10 Feb 2013

Run 5k (treadmill 3% incline)
(29:35)

07 Feb 2013

3x
Run 800 Meters
Rest 2 Minutes

then,

Max Plank Hold (3:02)
100x Push Ups

06 Feb 2013

400 Meter Run
10x Military Press
400 Meter Run
10x Push Press

then,
20x Front Squats (135#)
30x Lateral Jumps
40x DB Swings (50x)
50x DB Thrusters (15#)
100x Push Ups

05 Feb 2013

Yoga

03 Feb 2013

AMRAP 3 min, 5x
135 lbs Power Clean
6 Push Ups
9 Squats

Round 1: 4
Round 2: 3 + 6 Push Ups
Round 3: 4
Round 4: 3
Round 5: 4 + 2 Power Cleans

02 Feb 2013

15-12-9-6-3

35 lbs DB Thrusters 

Dynamic Push Ups

Russian Twists @ 25 lbs

31 Jan 2013

4x 400 Meters Run
50 Sit Ups
50 Russian Twists

30 Jan 2013

50 of each for time: (19:51)
Jumps
Burpees
Back Ext.
Push Press @ 45 lbs
Lunges
DB Swings @ 35 lbs
Sit Ups
Knee 2 Elbows