Thoughts and Run-Ons

Most of the time as I sit here at work, I'll start thinking about Crossfit, and I get so amped up.  I just want to go home and hit it!  I'll get up and start pacing down the halls, feeling all this energy.  My only hope is I feel this amped come tonight as I attack two metcons. 

....watching this doesn't help. 

Dang it...it feels good getting stronger.  And as I make progressive gains on a daily basis, and compare my work from last week, I know I'm getting better.  I look at these elite athletes and I realize that they are so good because they've been consistently hitting it hard for several years in a row.  If you look at all of these athlete's videos from years past, like Rich in 2011, he's significantly larger than he was then.  It just shows that hard consistent work does pay off.  And I can't wait to see where I'll be 1 year from now!  And I'm only 3 and a half weeks into consistent training!!  48.5 more weeks to go!

CONFIDENCE: I was trying 225lbs squat clean doubles.  I couldn't get the double part to it, really due to mental block.  But 225 SAILED UP really easy.  That number has always been a mental barrier for me.  Hitting that once was always something I was proud of, and sometimes I would miss.  Now I know it's a staple.  And sure, I have more work, but I've taken a step of leaving 225 for good. 

CONFIDENCE: doubles on split jerk with good proper form went to 195#.  Better than last week. 

Decisions Champions Make....

Katrin Davidsdottir, the 2015 Crossfit Games women's champion, said that success is a mindset.  The difference between being a Games competitor and the Games champion is mindset.  Her coach, Ben Bergeron, gave her the same pep talk before each event, so that she went into the arena confident.  In watching Part 5 of the Behind the Scenes docs of the Crossfit Games, some of the athletes entering into the last day were wanting it to be over with.  They had already settled on a different place other than winning.  They were coasting.  They had already compromised.  A Champion sees each moment as an opportunity to be even better or to obtain the prize. 

I have a champion mindset.  And why not?  Why not just say that?  Put that out there?  "Success is all I envision." Conor McGregor says. 

I look at each item on the daily training regimen as an opportunity.  It is an opportunity to grow.  Each meal I consume is an opportunity. 

This is what usually happens for me........I write the daily regimen of what I am supposed to accomplish that day up on the white board at my home gym.  Usually there is a hard warm up attacking a weakness, strength, metcon, and gymnastics metcon.  That's the cycle I am in with Misfit Athletics.  Most of the time the work is daunting to me at first.  I begin to set up the weights, and sometimes as I do I feel dread.  I feel tired.  I don't want the pain.  I pace back and forth and put off starting the clock for me to begin.  BUT THEN SOMETHING CHANGES.  I am reminded of the quotes I have up on my white board......... "I am one of the fittest in the world."  and "I am the fittest in my city."  I say these things out loud.  I make sure I hear them.  Immediately my faith grows.  Immediately I look at the work ahead of me with eagerness.  I think to myself how the best in the world would view this workout, and how they would ATTACK it!  They would own it.  The metcon would be their bitch in the end. 


Then a thought runs through my mind...... "I have an opportunity here.  If I make the most of this moment, I will be fitter after.  There is opportunity here." 

When I looked at the power cleans the other day, I thought to myself, "there is opportunity to be that much closer to my goals after this workout."  And what happened?  I did 225lbs X 3.  I've never done that before.  That was added to my CONFIDENCE page.  Over the weekend I did a workout that was 7 rounds for time of: 7 thrusters at 100# and 7 burpees jumping to a 6 inch mark.  Before that workout I dreaded thrusters.  But I attacked it, because it was an opportunity to grow in that moment.  I am fitter now. 

Champions grow daily.  I used to think that I wanted to look back on the previous week and be better.  As it turns out my weeks were hit or miss for me.  Sometimes I would be consistent and other times I wouldn't.  I didn't have a champion mindset then.  Now, I look at EACH DAY to become better.  Those who are watching this process are noticing me grow by leaps and bounds.  There are opportunities everywhere. 

Jason Khalipa said during an interview during his last year as a competitive individual athlete that he is PRing all the time.  Almost daily. 

I should not let my guard down for anything.  Even in the midst of my routine, and attacking my routine that I do have set aside for growth, don't just settle for that.  What about the other times throughout the day?  What about at night?  What about when I first wake up?  What about during work?  Is there something I can be doing, that I should be doing, to make me even better? 

Ben Bergeron makes his athletes do active recovery for 50% of whatever time they spent that day training.  So if they trained for 5 hours, then they spent 2.5 hours doing recovery drills. 

If I train for   2 hours a day, then I need to do recovery for 1 hour a day.  Basically, a long yoga session at night would do the trick. 

The obsession that champions have and the commitment and determination that is in them drives them.  They look at weaknesses and the places that are hindering them or weak points.  Instead of letting them be a crutch, or an excuse, they attack them until they are no longer weaknesses but strengths. 

Right now I have two main weaknesses: 1.  excess body fat 2.  flexibility.  I am on the high end of body fat from where I prefer to be.  I prefer to be at 8% or lower.  I am already pretty strong in gymnastic movements.  So having the excess poundage off my body will enable me to excel at them.  when it comes to flexibility, There are two movements where I know me being tight hinders me, and I dread when these movements come up in programming.  They are GHD situps and the shoulder rack with a barbell.  In GHD situps by the time I get to set 2-3, then each movement causes quite a bit of pain in my hips and hamstrings.  It is almost unbearable, and I know it is due to inflexibility.  Otherwise, I believe I would fly through GHD's. 

Now I am being honest right now.........I have not come to that mental conclusion until now about those two weaknesses.  I mean, sure, I have thought about them, especially the excess body fat part.  And I am doing something about THAT........in fact here in 18 minutes I'll be eating 3oz chicken breast, 2 large peppers raw, 7 baby carrots, and 9 almonds.  But I haven't put on paper and actually studied what inflexibility is doing to me.  How much it is hindering me

Nutrition ON POINT...

........I am processing right now............I am meditating on this right now..............I am visualizing me putting in the work on a daily basis............I am really taking seriously how Ben Bergeron makes his athletes recover in 1:2 ratio........how that ratio for me means simply doing a yoga video at night..........how this would also help me build a night time routine to make me better and hit my goals................

...........yep................consider that weakness now in my cross hairs. 

Nutrition To Be My Best

 

When I want to be my best, I have to be precise
 

First of all I am no nutrition expert.  I do have my Crossfit Level 1 Certification, so proper nutrition is covered.  But I certainly do not have a degree on the subject.  But I do know what works for me. 

 

Right now as I sit at my desk, it is 10:30 am, and I am having 7 baby carrots raw, 3 almonds, and 1 oz of grilled chicken.  When I am serious my diet becomes very regimented.  When I am focused, my whole life becomes on point.  Food is on point.  Food creates the most change. 

 

It doesn't matter how hard you train, how many times you train, what intensity you train.  If your commitment does not stretch to what you put into your body, then you aren't making near the gains you should.  And chances are you are still storing fat, still losing your breath and unable to sustain metabolic workouts, you aren't sleeping well, and you aren't recovering at the speed you should. 

 

What I eat is the true sign of if I am truly committed or not.  Everything else is half ass. 

 

On Top of which, I am less confident when I am carrying extra weight.  I don't like the way I look.  I don't like the way I move.  I don't like that gymnastics movements are a freaking struggle.  That I'm high fiving myself when I get a freaking muscle up carrying extra weight.  When in reality I should be streaming 10 together with ease.  I don't like it!  I don't like chubby cheeks. 

 

I DON'T LIKE NOT HAVING SELF CONTROL OVER MYSELF.  I don't want anything to be master over me, except Jesus.  I serve God, and I serve my family.  I do not serve food.  And when I am sitting on the couch late at night, and that craving hits, and I make the walk of shame to the fridge, I am so mad at myself, and I am allowing food cravings to have control over me.  I HATE THAT. 

 

Travis Williams, an elite Crossfit Games athlete, describes in his documentary, "No Excuses, No Missed Days." that he no longer drinks and no longer does cheat meals.  He knows with one cheat meal he will gain around 5lbs by the next day.  So he doesn't fuck with those.  He eats the same things every day.  His nutrition is routine.  He has found what works for him, and it works.  Nutrition is part of the process. 

 

Now one could argue that there is no enjoyment in eating like that.  And there certainly isn't any enjoyment in eating like the pic I have in this article.  They are right and wrong.  They're right in the sense that there isn't enjoyment of sitting down to a plate of food that is 1200 calories, and the 'fun' that goes into eating those kinds of comfort foods.  But there is enjoyment in knowing that after the meal I just had sitting at my desk ,the calculated snack, I'm skinnier now.  I just allowed my body to be in fat burning mode for the next 3 hours until I eat again.  I'm fitter now. 

 

Food is a tool.  And the thing is, when food is used to aid in my goals, I take much larger longer steps toward my goal.  Every day becomes a day of progress.  I become fitter DAILY when food is on point. 

 

 

I know I am obsessed, committed, driven, determined....when I am willing to consume the amount of veggies I do every single meal.  It is hard work to be stuffed and no longer want to eat, to be gagging a little at the thought of eating what's left of the broccoli on my plate, and to count out how many bites I have as reps.  But my mindset is that this plate of food sitting in front of me is a tool, it is a workout, it is just as much a part of the process as killing it in a metcon.  If you remove the intensity of the metcon, or if you remove the intensity of nutrition, the results change. 

 

If I want to be in the top 1% of all Open athletes in 2017, then everything I do matters.  If I am obsessed to the point that I view every meal matters, and every lift matters, and every nights rest matters, and doing yoga matters.........then I will surpass my goal.  And I bet I even scare the hell out of qualifying for Regionals this next year.  I bet you I scare the hell out of it.  THIS IS WHAT IT TAKES. 

 

It's an obsession.  It takes focus.  It takes drive.  It takes even stubbornness.  If I want to be the BEST.  And if you think that the best in the world aren't these things, you're wrong. 

 

So the question becomes, how do I eat?

 

To understand what I eat, you first must understand why.  What are my goals?  My goals are to lean out, to have my body fat percentage around 8%, then to maintain around 8%-10% for the rest of the year's training.  My goal is to maintain the muscle I do have while I am cutting weight.  Then once the level of body fat % has been obtained, to put on lean muscle for the rest of the year, giving my body enough energy and nutrients to recover training with intensity for 2-3 sessions a day. 

 

So how?

 

I follow the Zone protocol of "blocks".  Each meal  consists of a perfect balance of the macronutrients of protein, carbs, and fat. 

 

Right now as I cut, I am eating three 3block meals, and three 1block snacks.  I am also eating precisely three hours apart. 

 

For my protein I am choosing the leanest meats I can find.  Mainly chicken or turkey or white fish.  For my fat's I am getting from nuts and seeds and olives.  And my carbs are almost 100% vegetables, and I am picking the veggies that have the MOST VOLUME I can stomach.  EX...... 1 block of broccoli is 2 cups.  1 block of potato is 1/4 cup.  Which has the most volume per block?  Obviously the 2 cups of broccoli.  Trust me, it is easy to eat one sweet potato compared to 6 cups of broccoli!  You have to be committed and obsessed to want to even try!  However, when the carb selection has the most volume like that, and no sugar, you are ramping up your metabolism faster than when you were a hormonal teenager!

 

Then when the fat is off, I will increase the snacks slowly, taking one week at a time and seeing how I feel, seeing how my body adjusts. 

 

Thankfully, I have a real nutrition expert in my corner.  I hired her last year for a period of time.  She took me to 7.8% body fat.  Lean and mean. 

 

 

 



 

 

Should You Take Something On When You're Not 100% Ready?

Confidence is everything.  Motivation is everything.  MOMENTUM is KEY.

The momentum that comes with consistency in anything positive is how life changes are made.  Real honest to God life changes.  MOMENTUM is where something in my life goes from a fad to something permanent. 

How many times have we all started a diet and quit.  Started a diet and quit.  Started a new training regimen and quit.  Monday is the notorious beginning to anything big.  And Tuesday is the day for failures.  Why does this happen?  It is because there wasn't enough MOMENTUM to push them forward. 

Momentum is the key.  Build up momentum at all cost.  And protect momentum at all cost.  Look at the quote I have under my blog title....

"I am like a snowball rolling down hill.  I am building steam and getting bigger and faster.  If I can gain enough mass of snow and enough speed, then my momentum will turn into an avalanche.  Nothing can stop me then."

Nothing can stop me with enough momentum.  This is a driving force.  This says that based on what I do on a daily basis, based on the pattern of thoughts, based on the pattern of habits, I can look into the future and know what it looks like.  This is momentum.

I can also have negative momentum.  I really need to start going to bed early.  This would benefit me in a number of major ways:
1. I would recover faster for the next day
2.  Enough sleep is an automatic testosterone booster
3.  I wouldn't binge eat late at night, or be tempted to do so, because I'm asleep when those cravings come.
But right now I have the habit of staying up late.  As soon as the kids get put down, my wife usually goes to our room and chills.  Then I usually grab my favorite pillow and crash my butt on the couch, watch Family Guy, and play online WSOP.  I make a few $100k of fake money and I fall asleep. 

Now I know the benefits of what changing my night time routine would bring me.  Unfortunately, the habit I just explained has created enough negative momentum in my life, that it is hard to break.  But it needs to be broken. 

So what am I doing about it?  I have set a futuristic date to prepare for the MOMENTUM CHANGE.  Haha coincidently it's this Monday!!!!

I think the difference of being successful for this paradigm shift of my night time routine and not being successful has to do with PREPARATION.  And this is where meditation, prayer, and visualization come into play. 

If I do nothing with the next few days leading up to this Monday, not even think about it, give it no real thought, then sure I will be a failure at this goal come Tuesday.  So I have an obligation to myself that by taking this goal seriously, and emotionally and mentally prepare, then I may have enough to stop the avalanche that is this negative habit that is ultimately hindering and interfering with my 2017 goals. 

Getting to the question that came with this title..........Should you take something on when you're not 100% ready for it?  The answer is NO.  Not if you haven't prepared for it.  Not if you haven't visualized yourself succeeding.  And spent enough time meditating and thinking about you being successful in order to have a strong enough start. 

Think back to a time when you set out on a goal and finished.  I guarantee the times you were successful, you were excited about beginning.  You were talking about it with anyone who would listen.  You knew even a week before starting that this time WOULD BE DIFFERENT.  You just knew.  And so when the time came to begin....when that particular Monday rolled around, Tuesday came and went and you pushed on to the end.  WHY?  Because you did the correct visualization beforehand, causing you to be confident and prepared.  Negative thoughts were not present. 

PLEASE GET THIS: the more successful you are, the more momentum you have to take on any changes at any time, knowing full well that you will achieve what you started. 

Being successful is momentum.

When a football team has a win streak that goes back 3 straight seasons, don't you think the opposing team is freaking intimidated to play them?!  And what do you think the mentality is for that football team when they enter the field?  How confident do you think the coaching staff is in calling plays?  How about when they make a gutsy play, or the kicker lines up for a 46 yard game winning attempt?  They know they will win due to MOMENTUM. 

The same can be for a losing streak.  It's hard to win with a losing streak.  And the analysts after usually point that their own minds got in the way. 

Taking something on when a person has been losing when they aren't ready for it, when they haven't done the correct preparation in their minds and in their emotions will only add to the negative pattern. 

And the shift of someone turning themselves from a loser into a winner, there is that time frame where they are still vulnerable.  They have been winning.  They have been gaining success.  They have been walking out their new self image, attacking everything that comes their way with a winning attitude, knowing nothing will stop them.  There may have been a set back or two, but they have bounced back.  MOMENTUM is growing.  That snowball has turned into a ball that is now 4 ft tall.  It's gaining speed.  It's gaining mass.  It needs to remain that way.  And taking something on without the preparation needed, especially if it is a lofty goal in the midst of the greater goals at hand, could be damaging.  Momentum is precious and must be protected. 

Momentum must be protected.  Especially when it is driving toward something valuable.  Something meaningful.  Something defining. 

Now should we avoid taking on bigger goals?  Should we risk it?  Or should we feel like we aren't capable?  We should absolutely risk it.  It needs to be done.  Because when that larger thing that once intimidated you is accomplished and you stand triumphant over it, that victory just transformed your 4 ft snowball into a cliffhanger about to cause some serious destruction to the landscape of that mountain!

But take it seriously.  Know that the changes happening in your mind and heart are so valuable, they are so precious, and they must be protected.  Do the prep.  Pray and believe in faith.  Speak faith.  Sit down and visualize yourself.  Faith image yourself.  Practice.  Pretend.  Gain the experience, even if it is just between you and Jesus.  Then when that particular Monday rolls around, hit it with all you've got!



Yesterday's training.  CONFIDENCE: on #3 I pushed so hard I literally had chills after.  I can do this with all my metcons.  I have what it takes to hurt that bad.  To go to that dark place and keep moving. 

I Look Into the Eyes of My Competition

This is a simple exercise for me.  I love to watch videos like these.  I always have.  However, as I watch them now I am visualizing these athletes as my competition.  I am visualizing myself equally as strong if not stronger than they are.  Fitter than they are.  I am looking at them with competitive eyes, NOT as untouchable celebrity athletes. 

I watch this, and I pay attention to my thoughts.  If my thoughts turn to idolization or feeling inferior, I seize it, take control of it, and replace it with confidence and motivation.  I see the end goal as if it is NOW. 

I used to think that Noah Olsen was just cocky and arrogant.  Now I understand him.  He, as a rookie, thought he could beat the best of the best.  And as it turned out, he was among them.  Now he is potentially a frontrunner to be the very best in the world for 2016.  He won the OPEN after all. 

I love what Noah says here... "I used to get rocked all the time by [certain elite competitors], they would crush me with anything that had any weight in it....and in the beginning just constantly getting my ass kicked made me think, someday, I'm gonna be as good as these guys.  Someday I'm gonna compete with them.  And Someday I'm gonna be better than them.....and that helped me to keep pushing and pushing...."

 

 

 

Overcoming Mental Barriers and Discouraging Thoughts

Sara Sigmundsdotter was asked what drives her in her training, since most of the time she trains by herself.  She said, "I just think about what would Annie do?  What would Katrin do? (both of these women are the fittest in the world).  So I just PRETEND that they're next to me." 

Visualization.  Faith Imaging. 

When Sara PRETENDS to workout with these women, who are literally the best in the world, she doesn't pretend she gets beat.  Instead, she focuses on how the best in the world do in the WOD, and Sara tries to outperform them.  She sees in her mind that she is as good if not better than them.  In fact, I would argue and venture to guess, since I cannot peak into Sara's mind, that she PRETENDS she is better than the best in the world.  Because at the time of this interview, which was in the middle of the 2015 Crossfit Games, she was sitting in 1st place and was ahead by over 40 points. 

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I must keep my thoughts captive.  I must be deliberate in my thoughts, in my attitude, and the way I think about myself.  Otherwise, they become like runaway trains, turning into something that could very well be destructive and derail my progress. 

Ecclesiastes 7:9 says, "Do not be quickly provoked in your spirit."

Staying motivated has to become a habit.  It has to turn into my default.  But for our minds to be iron clad and indefensible against negative destructive thoughts, it must first be intentional and work, where I am always checking my emotions, ensuring they are where they need to be.  And when a negative thought enters my mind, or a negative emotion, or a negative self image, I must GRAB it and TAKE HOLD of it.  I must CONTROL it, so that it does not gain power over me. 

It is a constant defense.  For the battle is in our minds.  And if I am in a real physical battle, surrounded by the enemy, what happens if I put my guard down?  IM DEAD.  I'm stabbed in the back.  My throat is slit, and my fighting days are over. 

Do I want my fight for the 2017 Crossfit Open to be over with?  NO.  Abolutely not.  Even after a couple weeks of this walk I am on, I would be broken hearted and very disappointed in myself.  I would feel like a failure.  And I would be a failure if I just quit. 

So instead, I keep my defenses up.  The defenses of my mind.  The defenses of my emotions.  The defenses of my spirit. 

James 1:12 says, "Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him."

Clearly this verse in context is about everlasting life.  But there is also a principle here that is valid to this discussion.  The more I overcome mental battles, the stronger my mind also becomes.  And the longer that I remain steady in my thinking, steady in my approach, steady in my self image of who I am, then it will turn into concrete.  I am that person. 

I have been watching the behind the scenes to the Crossfit Games from last year.  This is Part 3, and I'm fairly certain they will publish a Part 4.  If I watch these videos and idolize these athletes, seeing them as untouchable, watching what they do as extraordinary, and FEELING THE EMOTION in my mind that I am nothing like them and I will never be like them, then watching these videos are DAMAGING to my mind. 

As I watch these videos, and if those self defeating thoughts enter my mind, and I feel the discouraging emotion try to take hold, I must take those thoughts captive.  I must pause the video, close my eyes, and allow my spirit to be in touch with the Holy Spirit, so that I may see in faith who I really am and who I am becoming.  Then watch the video from a different lense.  Not from idolization, but as my competitors.  And, as Sara Sigmundsdotter did, PRETEND I am among them.  See how I look with my shirt off.  Notice the sweat as I push.  Watch me go tirelessly with the barbell without breaking up the set.  VISUALIZE in FAITH. 

I will be there.  I will get there.  I am that person now.....in faith.  And I will continue to walk this thing out....each day.....getting stronger.....getting faster.....more disciplined.....eating perfectly......

THIS IS ME. 

Day 16 of my 2017 Crossfit Open Prep, how it's going so far, and doing dishes to keep the wife happy

Dan Bailey said in an interview with Julie Foucher that there's no magic recipe to make it to the Games.  It's just hard work and effort.  And sure, you need to know what you're doing in terms of programming, but it's about how much effort you put into it. 

I have committed to this mindset.  This year is different for me, because I am no longer switching back and forth between programmes.  I am no longer second guessing myself or researching other online coaching forums.  I know that Misfit Athletics knows their shit.  They are taking ordinary athletes and turning them into Games competitors.  To the point that I am paying for the membership to see their content. 

I am also splitting their daily regimen into an A.M. and P.M. workout.  It does help that I work out at home and have an incredible space.  That way it doesn't take away from family time.  And my wife has been super supportive of my goals.  She isn't making me feel guilty for going out to train.  Of course I've noticed she's good with my busy training schedule as long as I keep the kitchen clean, make breakfast for the family, and do the dishes.  Shit, I can basically do whatever I want as long as those things are taken care of for her!

Training is going very well so far.  Each week for me isn't perfect yet.  It's only been 2 full weeks, but each week I am getting stronger.  It's almost like I am figuring things out, like I am adjusting.  Taking on competitive programming certainly is a life adjustment! 

I am thinking of every single day, every single programming day as an opportunity to grow.  I want to be better today than I was yesterday.  I used to think that every week I want to be better.  Now I want to be better DAILY.  And why not?!  Even if the growth is technique.  Even if it is just confidence.  It takes a multitude of things going perfect for me to be at my best.  Technique and confidence impact fitness. 

Today I had split jerk 5x3.  I have been dreading split jerk because of the need to go from the rack and catch back in the rack.  It has been hurting my hands, and as I catch in the rack it slams on my left collar bone and bruises it and causes it to swell.  So when it had been coming up in the program, I've dreaded it.  Well today, I gained confidence.  Going deep in the split, and catching it back in the rack.  I only built up to 178# for my triples, which I know is super light.  But it was a technique day.  And now I actually want to go back home tonight and hit it again. 

So today.......fitter. 

I really don't want to miss an opportunity to grow.  I don't want to miss an opportunity to allow the piece in the daily regimen to make me better.  If I sandbag and do not elevate my intensity, then I should just go for a nice walk.  All I did was be active and healthy.  No help to my athletic performance goals.  I told one of my athletes yesterday that if her WOD time was 14:08, and she gave it her all, which I know she did, and an elite athlete did the workout with her at her pace and also finished at 14:08, but their intensity level was 30%, who gained something from the workout?  Her answer was it is a tie.  I told her that she gained.  She became stronger.  The elite athlete should have just stretched and went for a walk.  Active recovery.  Those that give 100% intensity gain.  Those that sand bag it just wasted time. 

One of the things I am struggling with is my diet.  I am eating almost on point up until the night time after dinner.  Then I'm resorting to an older defeatist mentality.  It's time to break it.  So I haven't lost any weight.  I'm still 20lbs over where I want to be. 

When I am down to around 180lbs, at least in the past, gymnastic movements like HSPU and muscle ups become much much easier.  I can link several together without much of a fuss.  When I started training a couple weeks ago I couldn't even get a single muscle up.  I was out of shape and way too heavy.  It is almost like I am wearing a 20lb training vest and attempting a muscle up.

Well now I am able to do ring and bar muscle ups, even with the weight.  I know the weight will come off.  But how much stronger will I be when I lose the weight and have become proficient with MU's at a heavier weight?!  It will only make me stronger! 

In the evening I put Muscle ups in the workout.  I was consistently able to get 1 at a time.  I know this isn't where I want to be.  But where I want to be is the accumulation of steps.  This is a step. 

On Training, Intensity, No need for 3-6 hour training days, and getting sprayed by a skunk last night

Looking back at yesterday....this is my grade....

Training.......B.......My A.M. session went great but I skipped the P.M.  And I think here's why:  I didn't have dinner prepared.  It's as simple as that.  That was the mental cue that caused decline.  I started the day perfect.  I trained in the A.M. had a great workout with good results.  I had my meals planned and ate perfectly all the way to dinner time.  Then I got home, I was tired, had no food in the house.  So I went to the store and got bad food.  My wife asked what I wanted to eat and I gave her awful responses. 

Nutrition......it was an A until dinner.....then it all hit the fan.....so Nutrition gets a D

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Chris Spealler says competitors who are hopeful in making it to the Games train 3-6 hours a day. 
I would love to spend 3 to 6 hours a day working out.  At the same time it is a process to get there.  Someone can't just jump into that much training when they weren't training hardly at all and expect to train with INTENSITY.  Intensity is the key.  If I puss out on a metcon, then what was the point?  All I am gaining from sand bagging a metcon is health.  Moving my body.  Being active.  Like taking a nice walk or going hiking.  Sure, it's good for me, but it doesn't radically improve my fitness levels.  Intensity takes a person to a whole new level with anything.  I must first be able to give myself consistent 'A' grades on everything I do in my hour and a half training before I double it, yet alone triple or quadruple. 

The other reason why athletes need to work out 3-6 hours a day, and I mean elite athletes, is when a person has reached the level they have, they have already exceeded 98% of their growth.  And they have to work pretty damn hard to gain an extra percent.  Me, however, I'm nowhere near my peak.  Therefore, I can make just as much gains right now with only training 5 days a week for an hour and a half.  I don't need to train 3-6 hours right now. 

Now then, as the Open gets closer and closer, and as I am peaking, there is certainly a case to be made to up the quantity.  And by then I will be able to handle the intensity with more, and plus, my family can handle me training more too, hopefully. 

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Last night, around 12:30 am, my Australian Cattledog, named Danger, was barking incessantly.  He wouldn't stop.  He's a great guard dog, so clearly he saw something outside.  If it was an animal it's no big  deal, but we've had intruders and robbers go around the neighborhood in the past.  So I decided to let him out back.  Now if he would have ran straight to the back of the backyard, then it most likely would have been an animal.  However, he b-lined it hard left to the fence gate, where the front yard is, and where my truck is parked.  When he did that I thought that for sure someone was going through my truck, so I hauled ass outside as well.

Instead, Danger went up to what looked like a black cat, who put its bushy tail straight up, and sprayed Danger right in the face!  I was only about 10 feet from the freaking skunk, so I got hit as well.  that suuuuuucks.  the smell is real people!

Scrubbing and baths later, I still smell.  I've had several comments at the office saying I freaking stink.

My dog betrayed my trust. 

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It does not matter that I am just now starting the competitive push.  It doesn't matter that I am 35 years old.  This is my time.  I have the ability to be my very best even now.  I have God's blessing.  I am fit.  This is my time.  I will find my 98%.  I will come to the edge of my possibilities and surpass them with God's help. 

 

 

Day 10 Training Journal

I love working out in the morning.  I've noticed so many benefits to this. 

1.  I am starting the day, early AM, with nothing else to do but focus on ME.  No distractions.  The world can wait. 
2.  By starting the day with training, I am already setting a pattern for this day of what today will be about:  focus and determination, using today in it's fullness to hit my goals.
3.  I am saying that no part of this day will be wasted.  I am taking advantage of the entire season of the day to take me that much closer to success.
4.  There is a level of pain in getting up at 5am.  But struggle brings strength.  Overcoming pain makes me more disciplined and strengthens my resolve. 
5.  This morning I hit half of my workout regimen for the day.  I am not rushed.  I was able to take my time to make sure intensity was high as I entered each point. 
6.  If I wait until the evening and work out, then I am usually tired and mentally drained by the end of the day.  At that point I am already mentally drained with stress, maybe had conflicts that came up.  Then when I get home I naturally lack motivation, or motivation becomes a struggle to hit the entire workout with intensity.  In the AM I am fresh.

CONFIDENCE: this morning's AM training session......I am feeling more and more comfortable with GHD situps.  I am still getting the bad burning in my hamstrings and hips while doing them. 

CONFIDENCE: I also did 3 rounds of 100 straight air squats without needing a break.  Just find a pace and plow through them. 

CONFIDENCE: HSPU kipping I feel comfortable hitting 10 straight pretty much anytime. 

I am ambitious.  There is no other way to be.  Why should I settle for mediocre goals?  Why should I believe that I will fail this time around?  Just because I've failed before. 

I can't tell you how many times I've lost a ton of weight, looked amazing, and a family member has come and put doubt in my mind saying, "ya but you'll gain it back."  I love this person but fuck that.  Before it's placed doubt in my mind.  I believed what they said.  It sank into me.  It felt like a seed had been planted, a seed of destruction out to crush my goals and what I had worked so hard for.  I felt it happen.  I felt it.  I knew what they said had a root and it would work.  Their discouragement would become my reality. 

This type of mental destruction cannot happen to me any longer.  My mind must be iron clad.  My mind IS iron clad.  They do not have to believe in me.  I believe in me.  They may have seen the pattern of my past.......really.........the pattern of their own lives and their own failures and try to pass that onto me.  But their words and doubting talk is like chatter.....like a gnat flying around my ear.  Shew gnat!  Means nothing.  A gnat is nothing.  Just an annoyance that I forget about 5 seconds later. 

Pay attention to who supports you and who doesn't.  Embrace those that do.  Let them be in your corner.  Ask them to be.  Tell them about your goals.  Be open and honest.  Do not feel foolish.  Do not be embarrassed to be vulnerable with them in your honesty of ambition.  AND BE AMBITIOUS. 

How do I know who to speak to?  Only those people who have faith like you do, believe like you do, who will only build you up, never push you down, who will see an obstacle in your path and motivate you to climb over it, and someone who will pray with you, who can present you to God and pray for you.  I may only have one person.  If I have one, then that's all I need.  But I need a support base. 

And those people who are doubters and discouragers.  I will not even share what I am up to.  I will protect my dream.  I will protect my goals.  In fact the loftier they are the easier of a target it will be for them to knock them down, or try to.  So protect my ambitious goals like it's a rare diamond.  Only share that diamond with those who are supporting you. 

At some point I will feel comfortable making statements of my goals to anyone.  It doesn't matter if they are a doubter or not.  But I will only share my struggles with those in my corner.  Only they will know the intimacy of this walk.  Only they will know the vulnerability.  Because they will protect me in those hours and build me up. 

I have formally asked a friend to be this person for me.  It's interesting because I do feel vulnerable, and a little embarrassed, because this person knows me.  Yet, I just made my cause even that much stronger. 

"Tell me I cannot do it.  I will prove you wrong.  I will show you that you are mistaken, because I believe....and this is really important."

If I have the proper mindset, hearing that words "I can't" will make me that much more determined. 

 

Faith Imaging From My High School Baseball Days

Yesterday evening, after my PM workout, I decided to go for a walk, since it was such a beautiful Arkansas evening.  I was walking and reflecting on my training day.  I was thinking about things that have happened that I could build on, like consistently hitting all 21 pullups straight etc. 

As I walked I was visualizing myself, walking down the street, breathing, swaying my arms, looking around, as if I was right then and there one of the worlds fittest human beings.  As if I was the fittest in the city.  As If I am a Regionals level athlete.  I was pretending, as Conor McGregor would say.  But emotional exercises like this are the same as actually experiencing something in real life that points to the same outcome.  It all leads to making the pretend my reality.  I mean why visualize myself as a broken down weak fatass who can't gain muscle??? Makes no sense. 

Then I had a memory of my senior year in high school on the baseball team.  It was the year 2000.  I was about to graduate high school.  The last time I played baseball was in little league when I was 7.  I never played baseball but always wanted to.  I told myself that I am not going to graduate HS with this regret, so I was a walk on.  Barely made the team. 

I remember struggling.  I remember being afraid of grounders, fearing I would get popped in the mouth and all my teeth would get knocked out.  I was afraid of getting beamed by the ball at the plate.  I sucked.  At first I would occasionally get playing time as a replacement pitcher since I was a lefty.  HAHA but I knew the coach regretted it every time he put me in. 

Then something changed.

I was close to God at that time......still am........I remember praying and speaking in faith back then (faith imaging and visualization) that even though I am a first year walk on as a senior, and the team was already established with seasoned good players, I prayed and asked God that I become so good that I become an integral part to the team.  Now hear this part..........I remember praying that I don't need to start, but I would be happy with being a major part to the team with every game....OK...I was very specific. 

As the season went on, I trained even after practice with intensity and the belief that God would give me what I requested.  I worked harder in practice and out of practice than anyone else on my team.  I even made our star pitcher beam me with the ball so I would get over my fear.  There was a zeal about me, an attitude.  I remember pacing in the dugout and the coach put me in to replace the person on second base.  Next hit was a single, but I ran all the way in and scored a point.  The opposing team was shocked at my intensity and didn't even challenge me to home. 

That same tournament at bat I hit a triple, and caught a game winning catch that I had to dive for. 

I found myself becoming a really good player.  I found myself playing at least half of every game.  I even had a college scout come to see another player but take notice of me.  He had never heard of me before.  But he liked what he saw and had interest. 

But get this............I never once started.  Even on Senior night, and the rest of the coaches urged the headcoach to let me start, that I deserved it, and I was clearly better than the starter I usually replaced, he never started me. 

I received what I visualized.  I received the faith that I put into reality.  No better and no worse.  It was a miracle that I made it that far.  And had I believed in myself even further, there's no telling what could have happened with my baseball career. 

Let's get back to NOW...........

I am 34 years old.  Up to this point I haven't believed in myself to be good enough to progress to the point of being competitive.  Because of my disbelief, I have also been inconsistent in my preparation.  I have been hit or miss on my goals.  I have plateaued in progress.  WHY?  My image for myself was such. 

But I am taking my lesson that I learned when I was 18.  It doesn't matter how many 'underdog' attributes I currently have.  It doesn't matter what others may think.  Even my previous success and failures do not matter or define me.  All that matters is now.  All that matters is what I know.  And I know that by next year I will be in the top 1% of the worlds competitors for the Crossfit Open.  I know I can hit that goal.  I will hit that goal.  Every day I get better. 

Watch me. 

Day 9 Training Reflection and Other Motivation

Yesterday was a success.  My plan of breaking up the program into two different workouts, both AM and PM was perfect. I could take my time and not feel rushed.  And since I didn't have a ton of work staring at me in the face all at once, I was able to look at each item with intensity.  Let's walk it through.......

Deadlift 4x4.  Build up and really focused on form.  Each rep had to look like the next.  I could struggle and break my form and go up a lot in weight.  But that wasn't the goal

Built up to 335#.  Felt good. 
Intensity B+ to A-

Metcon
21-18-15-12-9 of:
OHS
hang power cleans

TIME 10:10 too slow. 

I did 75#, which is light I know.  But I wanted to be confident.  It is too early to fail at something right now. 

I am like a snowball rolling down hill.  I am building steam and getting bigger and faster.  If I can gain enough mass of snow and enough speed, then my momentum will turn into an avalanche.  Nothing can stop me then.  But for now, let's not break up the snowball.  I can build on success.

Intensity B+  I broke up each set of OHS into 11 reps straight, took a breath, then finished.  I bet I can do 15 next time.  CONFIDENCE. 

Later on that evening.........

Ran 1 mile around 80% intensity.  7:40 pace.  Not bad for a fat ass. 

Metcon:

4rds for Time:
400 meter run
21 pullups
90 seconds rest after each round

TIME 14:40

pullups went as follows: 16 the first round straight, then 18, then 21, then 21.  I am very happy with this because I am carrying a little extra weight.  I know the reason I did 16 at first was because earlier on Sunday I did a workout where the reps were 10 and I got through it.  So 16 seemed like a good number.  My confidence grew with each successful round.  My running also went faster. 

CONFIDENCE: try to go unbroken on chin over bar pullups ALWAYS! 

Intensity: A-

This man, Travis Williams, started out with Crossfit obese.  2 years ago he qualified to Regionals.  Last year he made it to the Games.  This year after the OPEN he was in the top 15 I think.  The title of the film says it all.  Also, listen to the first 44 seconds of the video.  Just listen. 

For Travis, and it's noted in the video, he went from losing 60 lbs and being one of the fittest in the world in 3 years.  3 years of intense determined focus.  That's nothing short of phenomenal.  And chances are his journey went like this.......first year was just get in shape and lose the 60 lbs.  Year 2 he went for Regionals and was mostly committed to the process, but still compromised.  Year 3, as current in the video, he had unwavering focus.  And still made that major transformation leap in that amount of time. 

"if you want to make it to the Games, every little thing matters." Jordan Cook.  If I want to hit my lofty goals, every little thing matters.  Every decision I make matters.  Every single one. 

"I fucking enjoy being in the pain zone.  I love hurting!" Travis Williams. 
"Look out....look out...for Travis.  I'm coming."  He is projecting that out in faith, into the world, for all to hear and for all to see.  He already believes his goal as a FACT.  IT'S DONE.  He just has to walk it out. 

 

me right before my run.  I used the camel pac to hold my music

 

 

I can control hard work.  I can control always showing up.  I can control staying motivated and focused on my singular goal to be in the top 1% of the world in the Open next year.  That is my first step in my own journey. 

No offense to Travis, but it's not like he was born with an insane amount of talent and crazy genetics.  I think he would say he has always been naturally strong.  But it is his work ethic and attacking every metcon and every training session with a certain level of desperation and wrecklessness that has elevated him to be one of the best in the World. 

"This man isn't afraid of anyone."  Speaking of the 4 time champ, Rich Froning. 

Day 8 Thoughts and Inspiration

This is an amazing video on self confidence.  Goals have to just be facts, much like I know that I have 5 fingers.  When I make a statement like, "I am one of the fittest in the world." I just know that it's true.  I own it.  I embrace it.  Experience of living out a confident life builds even more confidence.  The more I train the more I will recognize that I really can do it.  I really can reach my goals.  Because as success happens, I will see the pattern that, yes, I it will happen because the pattern is being set.  Experience.

But how can I be confident when I don't have the experience yet?  How can I make large boasts even at the beginning of the process?  I can do this because I have control.  I have control of the process, and I know that my plan is sound.  I know that I can work hard, and I know I have the right program and regimen.  I can control this, and be confident in it.  Therefore, I know that at the end of this year I WILL BE ONE OF THE FITTEST IN THE WORLD.  I just know it.  I can control the process, knowing it will happen.  Am I one of the fittest in the world right now?  No.  But I am speaking in faith and watching it take place.  Already, even this A.M. with the workout I did, I took a couple positive steps that I will build on in the future.  I am one step closer to reaching my goal.  An entire year of this consistency will bring it to fruition. 

I must visualize and see myself as one of the fittest and really believe it.  I must see myself right now.  And it doesn't matter what anyone else thinks.  All that matters is what I think.  Let's say that others truly believe I am one of the fittest in the world, but I myself do not believe it.  They can think that all day long but if I doubt myself then I can never live up to it.  Therefore, it is what I think that truly matters.  And I must really see myself as the fittest.  In doing so, I will do what one of the fittest does.  If I think myself as a lazy couch potato sloth, then what will I do with my day?  Work out several times??? Hell No!  I will do what lazy fat people do.  What I see myself as, action and lifestyle will follow. 

It's not just about visualizing the outcome, but it's also about visualizing the struggle and how I will overcome.  It's about visualizing the process and having a victorious plan that will take me further.  It's about seeing an obstacle and know that I am a champion and this is how champions take on such obstacles. 

1.  Visualize.....My mind will think of these as experiences, and my confidence will grow just from visualization
2.  Draw on what I can control.  When I think, 'why is this going to work for me?' go back to the things I can control....the time I put in, my talent, hard work, previous experiences, etc.
3.  Vivid visualization.......not just of the victory I want but also the challenges I will have to overcome.  This isn't about wishful thinking.  It's about winning over and over and over and over again in spite of the trials and tribulations. 

Hard work always pays off.  Hard work is the key for me to hitting my goals. 

I see myself here.  Being this good.  Looking like that.  Hitting those lifts.  Looking to my left and to my right and in almost disbelief that I am competing against these guys.  These guys who I've looked up to and have watched YouTube videos of.  I am competing with them.  Faith Imaging. 

Compete almost desperately.  Desperate to win.  Train this way.  Imagine you must win this next event to go to the finals.  That is how you get intensity up. 

Sunday

I took a little break from house cleaning and did this little primer....

AMRAP 4 MINUTES:
5 burpees
10 pull-ups
100 meter sprint

Score: 3 rounds, 4 pull-ups.
Intensity grade: A-

My initial goal going into it was to complete a round a minute. The first round was right at 1 minute and I got slower after each passing round.

Confidence learned: even with my weight gain I can consistently hit 10 pull ups without breaking.

As a matter of building into my goals of being one of the fittest in the world, being the fittest in my city, and being a Regionals level athlete, and believing in myself.....I will on occasion add COMMITMENTS. These commitments can be a variety of things with a variety of time domains. Regardless, if I make a commitment....I WILL FULFILL IT!  Fulfilling these commitments will build my self control and disciple, which are crucial elements in bringing my goals to life.

COMMITMENT: for the rest of the day I will fast and only drink water.  The time right now is 5:49pm so it shouldn't be too hard.

Weekly Review...
# of workouts completed: 4
Nutrition letter grade: D
Overall letter grade for the week: C

I wasn't consistent in following the regemin of workouts, and I did not do the protocol on rest days. Also my intensity was not that great in some workouts. And my nutrition was very uncommitted.

Adjustments for next week:
I'll have a morning partner to workout with. I will break each days training into AM and PM sessions. I will grade my intensity. Since I am breaking up the regemin into 2 daily sessions, it is my goal to do everything on the list with intensity. For my nutrition I will follow 6 zone meals of 3 blocks each. Healthy meat, fruit and veggies permitted. If I cook with oil then I wont sparse out fat macros.

Week 1 in the books of my 2017 Crossfit Open Season! Wasn't perfect. But it's a start. I will take my victories and build on them. I will take my defeats and learn from them, as to not let them define me.

Glory to Jesus

Day 5 training plan

2017 Regionals Prep Cycle 1 – Test Week Day 4


1. Warm-up
3:00 Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)

2. Strength
Find your 3RM Back Squat
Once again the technique focus brings us to a multiple rep lift test. We can get away with some movement faults and still do really well on a 1RM, but the 3RM demands it or your score will pay the price.

3. Met-Con
In 8 Minutes:
Run 400 meters
50  Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time
After getting through the Run and Pull Ups, you should have at least 2 minutes on the Clean and Jerks. If you don’t think thats possible, scale


4. Gymnastics Test
For Time:
5-10-15-20-15-10-5
GHD Sit-Ups
HS Walk in meters
Take a couple extra deep breaths after getting off the GHD. Be composed and try to complete the Handstand Walks unbroken

...Day 5.......

Froning "You have to be a little crazy to be the best at the world at anything."

Conor McGregor called it an obsession.  Conor said that it's not talent, but it's an obsession.  As a kid he fantasized being the world champ, driving in a Bentley in the middle of California.  It happened. 

It has to be everything you think about.  It has to be the WHY that is so strong, so firkin strong that nothing will push you away.  Doubters can go screw themselves.  And you only surround yourself in your inner circle with those who believe with you just as strongly, or those whose hunger and drive matches your own.

Let nothing negative enter your mind.  Nothing.  If there is something there.  If it somehow breaks through the iron clad wall that is your mind....then force it out.  Throw it back out.  It doesn't belong there.  Nothing will break the drive and the determination to succeed. 

I have already won.  I am just walking out the process.  Enjoy it, because this is what success looks like. 

Take inspiration from everything.  Take inspiration from winning.  Take inspiration from defeat.  Let it drive you.  When you get beat down, make sure it never happens again.  If I quit a workout, get fucking pissed at that and say never again, my competitors don't quit.  My competitors can lift that up.  My competitors can keep going, red line, and keep fighting. 

That is what I do.  That is what is in me.  I have a figher's heart.  I have a huge heart to withstand pain.  To keep going.  To look at the long list that is on the program regimen and say, "that's it?!"  I can handle it. 

I attack it. 

You have to be confident.  You have to be arrogant and cocky.  You have to have tunnel vision to be the best.  You see nothing else.   You are obsessed. 

Inspiration and Motivation

Shit I love this......

We all need motivation.  I used to watch videos like this and idolize the athletes.  And If I'm honest with myself I would admit that I did not have what it takes to be like them.  To operate my body in that way.  To look like that. 

If that is the mindset, then watching such videos is meaningless and can even have a negative effect on your psyche.  Instead, I visualize myself as them.  Being as good as them.  Beating them.  Beating.  Them.  In that case such videos are meaningful. 

I heard an interview from an athlete saying, "you think this is talent.  It's not talent, it's hard work.  That's all it is.  Just hard work.  It's not a magic training method.  It's how hard can you take that method and push yourself day after day after day, never letting up.  That's how you be the best.  It's waking up and training to be the best in the world at something. 

This is the mindset.  This is the visualization.  This is the faith imagery I use to transform myself and see results. 

fitness periodization

Probably the weakness that is holding me back the most is my weight.  I weigh 200lbs right now.  I feel my best at 180lbs.  At that weight everything feels light.  In running I almost bound.  I can do muscle ups in my sleep.  HSPU's, burpees, box jumps, all are done effortlessly.  (Ok not effortlessly in a long metcon!! but you know). 

Basically I have a 20lb. weight vest I'm carrying.  And I know I'm carrying it. 

Weighted gymnastics moves have its place in an exercise regimen.  Right now I have my weighted vest built into my fat ass!  It needs to come off!  I'm not operating at my full potential. 

I was considering just casually losing the weight.  Doing Whole 30 or eat clean 90% of the time.  And sure, I'm losing a few pounds a week or so.  But then if I enter in the 10% deathzone then it shoots back on, as well as attacks my confidence. 

The word 'periodization' stuck out to me yesterday.  Probably when I was watching a Conor McGregor video and the dedication he brings to his fitness. 

After my workout yesterday evening I laid in bed thinking about periodization.  It's just a smart way to go.  Have a goal that needs to be met and attack the fuck out of it.  Balls to the wall.  Engage with that goal head on and get it out of the way!

I told myself starting this morning I would begin the nutrition regimen that was taught to me by my nutrition coach last year.  Hit it hard for 28 days.  Lose a quick 10%+ bodyfat in a month.  WHY NOT.

So it's 3:35pm into Day 1 of this 28 day weightloss periodization.  I've had up and down moments emotionally.  Obviously attacking it like this means it hurts.  And it does hurt. 

But my visualization techniques battle back, pushing me being a pussy far away from me.  And I have focus, drive, I see my results.  I feel them as if they are already present. 

Jesus is helping me. 

.................Part of my Day 4 on my road to the 2017 Crossfit Open..................

Motivation as I sit here at my desk and am supposed to be working.  Instead I'm watching the best of the best. 

Faith Imagery and Visualization: I am one of the fittest in the world. 
Faith Imagery and Visualization: I am the fittest in my city.
Faith Imagery and Visualization: I am a Regionals level athlete. 

I've hit all three days in a row.  That is a feat for me in and of itself.  Day 2 was the only day that I actually did everything asked of me.  Day 1 I walked away a little discouraged because I wasn't scaling nearly enough.  And Day 3 I didn't do the last gymnastics test. 

Yesterday was my most successful day in training so far.

I had 2 moments that really gave me confidence moving forward:

1. I was able to hit a snatch at 178#.  That is technically the second heaviest lift I've ever done.  185# is my heaviest, and I've hit 175# several times.  But the fact its been over 4 months since I've sneatched heavy, and still got that much I'm really proud of.  I credit the success to that with faith imaging.  I told myself that I am the athlete who has a 260# snatch.  Therefore 178 is nothing.  It's a warmup.  I approached the bar with confidence and explosiveness.  Looking back at the video, it went up quick.  There's no reason to doubt that I can do more.  260# feels attainable.  It is attainable. 

2.  I did a 20 minute AMRAP.  At first I was pacing one round every 5 minutes.  What I noticed was not only was I able to maintain the pace but go a little faster with the last 2 rounds.  That gave me confidence knowing I can suffer. 

I'm supposed to rest today, but I don't really want to.  I feel good.  I feel motivated.  I want to get to work.  I want to keep making gains.  ANd I really don't feel that sore.  It's funny because when I considered what I had to do for the day training wise, It makes me look forward to rest days because of how hard it is.  But now that the rest day is here, I don't want to rest.  I want to go hit it!

Hard work pays off.  But you have to put in the work.  Every day.  All the time.  It has to be an obsession.  My obsession.  My focus. 

This is Day 4. 

2017 Regionals Prep Cycle – Test Week Day 1
1. Warm-up
3×12 Weighted hip extensions
Then
Row 1k @80+% I subbed this out for 21 thrusters at 95.  I did it straight.  paced it, staying relaxed from 1-10.  11-15 was my hump 16-21 I was almost done so just hit it hard
Then
20 Kipping HSPU I'm so fucking fat.  I can really feel the extra 20 pounds I'm carrying with any gymnastics movement
Hands should be as close to the wall as possible while maintaining your balance in the bottom loaded position.
2. Strength
Find your 5RM touch and go deadlift – NO bounce in focusing on strict form, I stopped around 275
The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of five where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-5 look exactly the same.
3. Met-Con
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target did one round and realized something......these are metcons designed for those ready for Regionals.  I need to modify bigtime.  this was a learning experience for me
The goal should be to just keep moving at all costs. A redline pace may cause people to need rest periods.
4. Gymnastics Test
8 Rounds
5 Strict HSPU
10 Alternating pistols
15 Pull-ups
Push the pace, just short of burning out on each movement before taking breaks if needed.
I didn't do this one. 

I walked away really feel a little defeated.  Not too much.  but I decided to go for a walk and reflect.  I remembered being at Crossfit gyms and excelling.  I realized I wasn't excelling at these metcons because they were too much for me right now.  I needed to ask myself what the essence of it would look like for a regular RX workout.  That was a big step in realizing that, so I can grow into these harder longer ones

It's gotta be 24/7.  What you eat, how you train, how you sleep.

Visualize, daydream, fantasize, yourself as being fit enough to make it to Regionals.  As you walk around, you are him.  You have arrived.  Visualize.

It must be an obsession.  It must be the center.

No negative thoughts.  No what ifs.  Only victory.  Faith statements.

My body is a weapon.  Every workout I do I sharpen the edges.  Every nutritious meal is filing the dullness away.  This is daily.  Every cup of water.....sharpen....every time I take my vitamens...sharpen.  Strike across the edge.  These are tools.

I visualize myself in the 2017 Open.  I visualize myself up in the leaderboard.  I visualize my speed, my strength, my ability to withstand pain, all like Regionals athletes.  I visualize myself succeeding in my Region and making it to Regionals. 

Get ready to try to be the best in the world at something. 

Prayer and God's Word is the FOUNDATION.

You are only physically strong as you are mentally.  And you are only mentally strong as you are spiritually.  Focus on the spiritual and the rest will fall into place. 

Focus on your competition.  Train thinking about beating them. 

This is my beginning to this journey