Down but never out..

Down but never out..

We all get knocked down. We all get disappointed. Some of us just choose not to stay there. 

The choice is always yours.

"Friendships"

"Friendships"

Friendships aren't always about laughs. Its about being there for one another when the only thing to smile about is..Us still being there.

5k Skierg @ <19min pace5k Skierg @ <19min pace
Rest 4min; Then:
5k Skierg @ <19min pace
 

Waiting on Monday like...

Waiting on Monday like...

Today's Session was about moving and addressing my technical deficiencies. Mondays I like to squat, so it is important to preserve my leg the day before. I believe if something is really important to you, you'll do what is necessary to protect it. Monday Squat Sessions set the tone for my week. I don't let anything mess with that...
20min Aerobic Activity @ easy pace
Then:
Squat Series
Then:
5k Skierg @ <19:00min pace; 32 s/m
Then:
20min Aerobic Activity @ recovery pace
Then:
Back to work
 

Self Talk.

Self Talk.

I never fit in.  I'm not sure if that was because I was constantly choosing the wrong places and people to be around or just some inherent need to always evolve. Either way, being an outlier has taught me a lot about myself and, as a result, It's always been a challenge to allow myself to get too attached to people and things because at some point we are all subject to change. Sometimes for the better and sometimes for the worse. At least in my humble experience. 

This is why I prioritize self-knowledge above all. If you are constantly self-evaluating it becomes easier to look around and determine what and who works and what and who just doesn't anymore. Then you can make decisions. What things, or people, are worth their weight. In life, just like in the gym, we tend to cling to the same old routines and weights out of fear and familiarity. We find comfort in them because we lack self-knowledge and in lacking self-knowledge we lose the most important thing we can believe in. Ourselves. We give away that belief to the comfort of familiar people, places and things. We fear change because we no longer believe we are worth the risk and we question our ability to be better. We try to fit in.

But, when you recognize you no longer fit in, that belief will be all you have. It will drive you forward through the dark days and cold nights. Every time you want to stop, it'll be the voice that encourages you to keep going. You need it. That same belief will attract other believers. And though you must begin alone, for your own reasons, every cause needs a team of believers to become a success. Instead of needing to fit in, you are attracting those that fit with your cause, but you'll never find that cause without accurate self-knowledge.

Make yourself a priority, evolve your perspectives and watch everything else evolve to fit your priority. To fit you.

Don't fear change. Fear everything remaining the same.
 

Monday Motivation

Monday Motivation

It's no secret that I work every day. I take "advantage" of the weekends so that by the time Mondays roll around, I'm ahead of the rest... I take pride in the fact that, while most are out "celebrating" or "relaxing" I'm chasing my dreams down. And it's working for me. Sure I get tired and I slow down but I will never stop. Everyday is an opportunity.


15min Stairmaster @ easy pace
Then:
Squat Series
Then:
Work up to Heavy Back Squat
Then:
8x8 Back Squat @ 315#
Rest 2min
Then:
Rest 3min
Then:
Bonus round
8x Back Squat @ 315#
Then:
50x Deadlift @ 225#
Then:
Cool down with Pull ups
Then:
Back to work
 

Train Alone

Train Alone

Most training sessions have become opportunity to withdraw from my everyday grind and focus on me. Im honest with myself about the things I need to do in order to improve and what my priorities are. A lot of what I do, in session, is tied directly to my long-term strength and cardiovascular health. I know all my numbers and my only unmovable goal is to be better than I was last year. Everything else is subject to change depending on my schedule.

Another thing that will never change is my commitment. If I don't take care of myself, nothing else will work for me and while I can't take my biceps or skierg time to the bank, the benefits of the work allow me to take my actual passions to the next level and then some...

So I get in and enjoy doing the work, for me, 7 days a week.

Its my time.


10min skierg @ easy pace
Then:
Squat Series
Then:
10x Swing @ 32kg + 60sec Skierg @ 330m pace
Rest 2min
3 Rounds
5min Intermission
10x Swing @ 32kg + 60sec Woodway Sprint @ <5:30/1mile pace
Rest 2min
3 Rounds
5min Intermission
10x Swing @ 32kg + 60sec BPU @ >15rep pace
Rest 2min
3 Rounds
Then:
Back to work

Top 5 Movements For General Population

Top 5 Movements For General Population

Movements in the gym must transfer to everyday tasks in order to be considered functional. There is no point in training in a manner or style that is not useful to what you actually do on a daily basis. 

 

Deadlift - The king of full body integrated movements, for strengthening the posterior chain. As simple in theory, as picking a weight up and placing it back down. An action we as humans, perform every single day.  Load, repetitions and frequency are all person/goal specific. Each variation initiated through the hips are assistive in building hip strength, advanced lifting techniques and posterior stability. Do them. Often.

 

Plank/FLR - Core stability is a challenge in this movement. As with anything, proper form is the priority. The correct musculature must be forced to stabilize the body in order to keep the benefit. Scapular stability, in conjunction with upper body muscular endurance, are also largely beneficial through this movement.

 

Goblet Squat - One of few strength movements that address mobility. The resistance is held chest level, through out the transition, from standing to squat and back up. This will stimulate a neutral spine as the anterior load is the catalyst for posterior activation. Weight position also builds strength in the abdominal and quadricep areas.

 

Turkish Get Up/TGU - A full body integration movement that readily promotes stability, coordination and balance through multi directional stabilization movements. It can be rehabilitative and preventative at a manageable load, step by step, ground to standing and back. Heavier load may be used to build strength. 

 

Farmer’s Carry - The single most transferable thing you can do in a gym. You pick a weight up (or two), stabilize yourself and take a walk. That simple. Once described as a “moving plank”, it is another core stabilizer. In addition to grip and leg strength, the entire posterior chain is strengthened with every step. Scapular stability and rotator cuff activation are added bonuses.

Session - 8/6/2016

Session - 8/6/2016

15min Stairmaster @ easy pace

Then: Hyper ice x mobility;

Then: Squat series;

Then: Work up to Heavy Back Squat;

Then: 8x8 Back Squat @ 315; Rest 2min;

Then: 8x30/90 Skierg sprints @ >175m pace;

Then: Cool down

"Gift and the Curse"

"Gift and the Curse"

When it's God-given, no man can take it away. Trust the process. Every time I thought I lost, it turned into an opportunity to get better. It taught me that what is for me shall be for me. Often times we make opportunities out to be losses, focusing on the wrong things. Better in these times, to stay away from what you think went wrong and focus only on what is STILL going right, that way you'll always have something to work with.

Winners aren't "lucky", we just learn to work with what we have. In any situation. Remember, failure isn't final, unless you want it to be. In fact, we couldn't survive without it. It is necessary for growth.

"Don't look down"

"Don't look down"

I never look down on any man I'm not willing to make an effort to help up. I've been there before. Hopeless. Misunderstood. It's lonely striving to do better and having to teach yourself, as you go along. Mistake after mistake. Those that were previously silent suddenly become your loudest critics. And it sucks.

Malcolm X once said "If you have no critics, you'll likely have no success", he never said it wouldn't hurt though. Especially coming from those you once looked up to. Seems everybody is cool until you become the competition. It is in these times that you must hold tightest to your vision and everything you want to see happen for yourself. It will be the only thing you have and it will have to be enough. Whatever you do, don't ever look down. Unless you plan on going that way....

"Circumstances"

Circumstances may be beyond our control but the way we respond to them are totally in our control. It is actually what defines us, in the end. 
I don't want to be remembered as the guy who folded because I couldn't deal with the pressure, but one of the men who were not easily broken by adversity. 
So I get in and do the work. 7 days a week. Because there is no growth without resistance. And those who realize full potential, in this life, aren't as blessed or lucky as they are prepared. 
Be encouraged to continue walking that walk. As the saying goes, "If you're going through hell, keep going...". Everything passes away eventually. LIVE your life.