Sunday, 02.07.10: breaking through..

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Dynamic Movement

Shoulder Mobility
Lunge Progression
90 degree quad stretch (use bench or box)
Skater Hops
Hand Walks
partner band runs

Strength

Muscle up Progressions, work on 3 movements (the pull, transition, dip)
Good Mornings
10x2, increase by 5 pounds from last week
*2 reps every minute on the minute for 10 minutes

W.O.D

5 rounds of
7 Handstand Push-ups
10 SDHP, 135 pounds
*SDHP must come up to the chin for completion of rep

Post time and comments below

CrossFit Endurance

Choose ONE Of The Following Sports

Swim, Bike Run, C2

Swim: SC: 15min, LC: 20min, U: 30min

Bike:SC-LC 70min, U: 90min

Run: SC: 20min, LC: 40min, U: 70min

C2: 25min

 Lisa is hard at work..

Francine was an inspiration to watch as she pushed through the workout

 

Rich Kuepper was in the building giving a seminar on "Breaking through."

We had an amazing opportunity to have Rich speak yesterday, and for those who were in attendence, you all got the tools to tackle any opstacle.  Rich as given his seminars to coorporations as big as American Express and G.E, and because he is a friend of mine, he came in and spoke to you.  I am greatly appreciative of the opportunity to have had Rich here.  He is an amazing talking and full of energy.  Rich spoke on breaking through your barriers and achieving your goals.  The talk was absolutely amazing and you just had to be there to really experience the power of what he had to say!  Everybody ended the day with breaking an inch thick piece of wood.  EVERYBODY!!!  The talk was so impowering and I can't wait to put his words into practice.  For those of you who attended, please let me know your thoughts, and if you were not able to make it but want to here Rich speak let me know. 

We all have coaches and we all have people we can learn a things from.  One of the best peices of advice that I was ever told from one of my mentors was the second you feel you know it all, is the second you become a fool.  You can never stop learning new things and that is one my biggest joys.  I love sitting and talking with people who are tops in their fields and learning from them.  Some of things that I focus on to become a better trainer is to learn as much as I can, from sleep studies, to physics, biology, anatomy, movements, lifts, biomechanics, etc.  How do I learn these things, read and listen when people talk.  James Hobart is an awesome coach and an amazing Olympic lifter, so I get advice from him every week.  Always sort out new ways to learn, listen when people talk and hear what they have to say.  Learn something new each day and become better at what you do.

Upcoming Events at CFM

  • Tuesday night at 6:30 pm is our CFM Endurance Team meeting.  
  • In 2 weeks we will be having a free rowing seminar for all CFM members from 11 am to 12 pm.  This seminar will be run by Yale's rowing coach, Andy Card

Quote of the Day

"I gave it my body and mind, but kept my soul."  Phil Jackson

 

3 Comments:

1. Rich is an amazing speaker. Every word he spoke about potential and setting goals was spot on. Very encouraging...inspiring. It was two hours well spent. Thank you for arranging that, Jay. I enjoyed it and will be taking his advice to heart.
Comment by Tim Becker — February 6, 2010 at 8:29pm
2. Jay, thanks for giving us the opportunity to spend time with Rich. There were many things that hit home. One in particulart was the cycle on how "Beliefs affects Potential affects Action affects Results" which then affects your beliefs (self fufilling -positive or negative). Kept thinking about all the times I read the WOD the night before and the first thought is "that's gonna suck", "too heavy - no way i can RX it", "WTF Jay!". My immeadiate change in behavior is how i am going to visualize killing those WODs RX'd and sleeping with that thought in mind...Thanks again

PS 135 lbs SDHP? WTF! :)
Comment by Ivan — February 7, 2010 at 9:58am
3. Jay, thanks for allowing "visitors" to participate in yesterdays seminar with Rich. It was GREAT and I would have LOVED to have done it pre-WOD so that I could see how awesome my time would have been - LOL!
What stood out the most for me were the exercises in visualizing PAST your goals. Between the finger point twist back thingy and breaking the wood, I can TOTALLY apply this to EVERYTHING that I do, not just the WOD's.
True story...today, I ran the Refugees Run and I had my best 5K time EVER!!!! I surpassed my time best time which was back in 2007 by over one minute and Christopher Martin's race back in December by several minutes. Between Rich's reminder to visualize yourself doing better than your goal, Vin's reminder on how to run down hill, Joe's cheering and Kimmie's great advice, I exceed my goal, which was simply to get a sub-30. This was after being ON since Wednesday. ECC WOD - Wed-Fri, Milford WOD-Saturday, ECEndurance WOD - Thurs and Fri, and then this 5K...Translation - no REST, but great success. (Luckily Mon and Tues are my rest days)
Thanks Jay and I look forward to joining you guys for the row seminar!
Comment by Thais — February 7, 2010 at 4:09pm

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