GUT CHECK!

Well, after a long Thanksgiving weekend, we sure sent a shock to ourselves last monday. Thanks for joining me Jonathan, Patty and Avi. You guys gave it up and I was glad to dive in with you guys. That wod sucked but thats why we do what we do!!!


"Monday Night Blitz"

20 Wall Ball Shots
20 KBS (2 pood)
500m run

Rest 2 minutes

4 Rounds

SATURDAY NIGHT 10-15-2011

"HOLD ON"

20 Unbroken KB Swings 2pood
20 Unbroken Wall Balls
800m Run

5RFT

Mark: 36:47
Charlie: 35:21

Today's Globo WOD

Today Im feeling a bit overworked in the strength area. I need some explosiveness and power!
Followed by 20 min of tai chi/meditation.

40 Wall Balls Unbroken
Row: sub 500m 1:35
(Rest 2min)
30 Unbroken Wall Balls
Row: 500m 1:40
(Rest 2min)
20 Unbroken Wall Balls
Row 500m sub 1:40

OC Throwdown 2011

Happy Birthday Patty!!!

Well it was a slaughter after this one last night. All three of these guys are true beasts and they gave it 100% tonight. Great Job to Charlie, Patty and our newcomer James!

30-Wall Ball Shots (20/14)
30-KBS (53/35)
500m run
(4 rounds)

GIVING BACK...

This last week consisted of me giving to others. Its always important to give and help others in order to elevate those around you and yourself included. When we give without expecting something in return, we open up the best in others and certainly we receive even greater rewards thereafter. I was a judge at the NLI competition this weekend and although I wanted to compete, It was a rewarding experience to meet all these great athletes and see how far this community has come in recent years. I had a great time and I wouldnt trade it for nothing in the world. This week I will continue to give to as many as I can.

Programming:
Sat 9/10/2011 - NLI Floater WOD AMRAP 4min 275DL = Results 73 reps
Mon 9/12/2011
Push Press - 135lb(25reps) 155lb(20) 175(15) 195(10) 215(5)
Double Unders 50 40 30 20 10

My Cleans SUCK!!!!

Programming:
3-3-3-3-3 Squat Cleans
165-185-205-225-245

FOLLOWING MY PATH...

In this world we live in today, there are insurmountable challenges that face us by the minute. Look on TV or better yet look at everyone you walk pass in public. Faces are down and people are in a low (depressive) mood. I always feel like I was put here on this planet to accomplish something special and each day I get a little more enlightened to what that is. I do know that I love to help others in any way i can. (cliche) But really I do! One way I have decided to do this is keeping my spirit high and my ENERGY positive utilizing qi gong and meditation. Its true that we are all a bunch of ENERGY walking around and if you are sending a (positive) frequency out and encounter a (negative) frequency that it disturbs your vibrational state. Similar to two radio stations sending out conflicting freqs. However, when you are in good company of others on your same wavelength, (Church gatherings, meetings, discussion groups etc) you build synergy and everyone's vibrational state is amplified like a loud sound system in a car.

Each day all we have is NOW and all there is was and will be is NOW. Keep your energy clean and HIGH and don't allow anyone to take it from you.



Programming:
Games Event 3

For time:

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep

(I flew out way too fast on the first round)
12:27 Rx

Location: CF Riverside
Pre WOD: Lamb Chops, veggies, Catalyst
Post WOD: Progenex Recovery

Skill and Enlightment Day

Today I decided to do a little meditation (qi gong) at the local park and some reading after coaching this morning. I also did plenty of stretching after yesterday's 1 hour chipper.

Today's Programming:

Shoulder Jerk
3-3-3-3-3

125-175-205-235-265

I LOVE COACHING

I loaded up several hundred pounds of gear to train Charlie in Olympic lifts over the weekend. This guy is a beast waiting to explode!

TIME TO ELEVATE

Well, here I am again playing T ball with Leilani at the park. Last night had a blast with the Crossfit Riverside crew. Nice spacious box with great trainers that are encouraging. That chipper kicked my butt but I always try to out do myself no matter what. Today I took some time focus on a productive path for my clients. They range from young to 60ish and in between. I will post more articles on some of my supplementation and advice on elevating one's game in the sport of CF or anything for that matter.

Today I noticed on the OC Throwdown Facebook Page there will be a Pre-Qual WOD for those interested in competing 2012. (AMEN!) Similar to Regionals, there will be no first come first serve BS and each member will have to earn a spot to compete. Well Im almost done grubbing on my chow and getting ready to join the Crossfit Meanstreets Crew.


Programming:

Wednesday Aug 10th
Where: Crossfit Riverside
WOD:
800m run
42 Wall Ball Shots 20lbs
21 Chest to Bar
30 Wall Ball Shots 20lbs
15 Chest to Bar
18 Wall Ball Shots 20lbs
9 Chest to Bar
800m run

Time: 16:09 Rx

I missed the NLI registration window!!!! :(

(Late Post)
Next Level Invitational is a 3 series SoCal Crossfit competition that's has become so famous or it could be that Crossfit has grown so much. Anyhow, I missed the registration window to compete. (My fault) But of course Im upset with myself knowing that if the registration starts at 9am, there is no way I can just log on and register at 6pm the same day! Well after getting upset I just did some deep breathing and decided to be a judge. :)

Yeah it sucks to watch when you know you can compete but I will continue to train with others fire breathers and wait for the OC Throwdown.

Conditioning Tue Aug 9th:

Row 500m AFAP x 3 with 3 min rest
BS - 3 3 3 3 3 (Final 3RM 375lbs)
DL - 1-2-3-4-5-6-7-6-5-4-3-2-1 @315lbs
Rest 4 hours (evening)
Snatch Grip DL - 3-3-3-3-3 (Final 3RM 365lbs)

Great things to come soon!!!

Well, I have been in some serious conditioning for myself as well as my girlfriend and clients. I will share more in the coming days and weeks.

Whats been going on?

In the past few months, I competed in the OC Throwdown , UTC Challenge, broke some PR's and spending time with the love ones. Ive also spent days burying my head into tons of knowledge and wisdom on fitness and wellness. We are now approaching Sectionals and the weather is starting to get warmer. Therefore, Ill be updating my bootcamps and training seminars in the SoCal areas. Im sending positive blessings and vibes to all and wishing everyone a prosperous enlightened 2011!


Marie placed in the top 10 at the UTC Challenge last weekend in Corona CA. This was her Rx Fran one week leading into the event. Dayum Im proud of you Marie!