It’s Friday so it’s time for the weekend and a little bit of FOOTBALL!
A strange and interesting admission for the nutritional mainstream to make. Could there be change in the air?
Once, pop stars and actors were content with vast riches and public adulation. Now celebrities want to run countries. Rod Liddle despairs of the new world order in which Wyclef Jean wants to be President of Haiti and Bono is taken seriously
For CrossFitters this is an important find — L-arginine (found in large quantities in wild game meat) enhances high-intensity exercise tolerance.
Take the opportunity to work on your flexibility or do some nice long slow distance walking. Maybe take trip down to the the Yorktown Beach or take a stroll down through Colonial Williamsburg.
We will be meeting tomorrow and back to the strength and conditioning work.
Alright guys after a tough, but not too tough, deload week we’re going back to pushing the weights pretty hard. So put on your game face and get ready to set some new PR’s this month!
Strength
Squat
5, 5, 5
Conditioning
6 sets of:
Squat x 12
Spiderman push-ups x 12
Split Lunges x 12
Plank to push-up x 12
Mountain Climbers x 12
Recommended reading
A great post from Jeremy G. on CrossFit, intensity and what it takes to become a CrossFit firebreather via one of OPT’s Big Dawgs from CrossFit-HR
“How do you push through the pain? How do you get mental toughness? How do you get better, stronger, faster?
“I have been receiving a few emails on how to become competitive in Crossfit, what is the right formula, how do I take it to the next level. There is no right answer to that question, especially in a sport like Crossfit, and especially since the sport is so new. It is finding what works for you, and maybe that comes from trying what has worked for others. What I do know is to be the best that you can be, you have to give it 100% and get comfortable with the uncomfortable. So how do you do this. Below are some things that I learned this past year and some strategies I use that I would suggest to anyone wanting to be competitive, really for any sport.
Find something that gets you excited to train. If that means take some time off, then do that. Thats the hardest thing to do, and I can’t do it too well, but I definitely learned to listen to my body. I see too many people that dont do this and end up injured or continually workout at 90% or less, never really achieving 100%. The times I have hit my workouts the hardest have always been after an injury when I can’t wait to get back at it. So take a lesson from me and prevent the injuries from happening and take some time off to relax until you cannot stand it anymore. You can also take this time to do workouts you enjoy from a strength program to yoga. But just find a way that gets you excited to train and hit it 100%. I always imagine that i am lucky to just be able to move around the way I can, so I take advantage of it.
Pushing 100% and taking yourself to a place beyond what you thought was possible takes practice and Im not sure if you ever truly get comfortable with it, maybe just more confident. That confidence comes from just doing it. That is what I am focusing on right now, it is the only way to get better, to keep pushing through. Its what prevented me from winning the games. Here are some strategies that I use to push through. My sole focus during the workouts right now is pushing as hard as I can, no thinking abut the time, and no thinking about failing, just trying. I actually want to fail right now. That means I pushed hard, very hard! Its challenging to go to failure, its a mental test. Right now I sprint the first round of any wod as fast as I can go and just struggle through the rest of the wod, no pacing, that makes it a lot tougher. I have side bets with the guys I workout with; who can win the first round, and who can win the rest of the workout. I did this strategy recently in a 20 min amrap, it made the rest of the wod very interesting. It almost helps me push harder. There are always those wods where you think they will be easy then get surprised by how difficult it is. Its hard to push through there because you werent expecting that and all that goes through my mind is why is it so difficult. When I push hard early it gets me in the right mindset that this is going to be hard, but I know I can push through. This helps me get comfortable with the very uncomfortable.
Lastly positive self talk is crucial, listen to what goes on inside your head during workouts, try to make it positive as if you were coaching someone else. This is not easy! Try to even smile during the wods, and tell yourself it is fun and you like it! You may look crazy but realize it is fun, at least afterward is fun knowing youre done and you achieved going 100%. I have surprised myself the last couple weeks when the voice inside my head says you can’t do it, slow down, and I just try to ignore it expecting to fail (which is what Im shooting for) but to my surprise I have been achieving. It shows I have more potential than I even think. I need to work on that voice inside my head a little bit. But doing it and surprising myself builds confidence which in turn helps to get comfortable with the uncomfortable. Try it!’ ”
Robert Higgs, senior fellow at the Independent Institute, discusses the widening gap between public and private sector pay, an increase in affluent military towns, the disappearance of traditional checks on state power and predation and the incremental “ratchet effect” of governmental authority that increases “temporarily” during wartime but never fully recedes.
40 seconds work followed by 20 seconds of rest for 8 rounds of each each exercise. Today’s WOD is done for TOTAL REPS so be sure to count and write down your reps.
Sandbag zercher squat Monkey Claps
Push-ups
Weekend reading:
“Ambition must be made to counteract ambition.” James Madison Federalist #51
What You’re Not Supposed to Know about War It is a testament to the power of government propaganda that several generations of self-described conservatives have held as their core belief that war and militarism are consistent with limited, constitutional government. These conservatives think they are “defending freedom” by supporting every military adventure that the state concocts. They are not. Read the rest of this important story here.
Did you know there is a King of Iraq? His name was chanted by several men in the crowd while Saddam was being lynched.
Mass Assassinations Lie at the Heart of America’s Military Strategy in the Muslim World — Greatly expanded U.S. military Special Ops teams, U.S. drone strikes and private espionage networks run by former CIA assassins create a threat to our security.
This pic was taken at Delta HQ in Nangarhar, Afghanistan, November 2001. At the time of this pick Delta operators were on the trail of Osama Bin Laden and were soon to deploy into the mountains of Tora Bora in order to hunt him and his fellow Al Qaeda down. They had him trapped on all three sides. Wait…aren’t there four sides…?
A rare view for civilians of Kill TV. Lessons in the dark arts of special ops.
Below youll find works Im sure youve never heard. These works are the bedrock of American political philosophy — i.e. the pursuit of individual liberty, reason and free enterprise.
What’s for breakfast? If you eliminate wheat from breakfast and otherwise adhere to a low-carbohydrate dietary approach, what is there to eat for breakfast?
My lifts right now are Bench (280, I would claim 310 that I hit in April but I couldn’t hit that right now), Squat (390), Deadlift (465). Overall my bench is up 35+ for the year, deadlift is up 65 lbs for the year and squat is up 40 lbs. All these increases have been made eating paleolithic foods and following the Leangains approach to Intermittent Fasting. I will keep everyone posted on my increases to finish up the year. I wanted to do a RAW powerlifting show in September but they wanted almost $100 for me to compete, so maybe next time.
