Monday: It’s ON!

My Friday to do list:

Eat a loaf of bread. Drink a Litre o’ Cola (or a Large Farva – anyone?). Heavy whipping cream in my coffee. A big ol’ pizza…extra cheese.

Saturday’s to do list: Crush WLC and have a blast with one of the biggest Community Events we’ve ever had at High Voltage.

-And now, a little from Coach Tyler for Saturday…and Beyond!

~It’s no secret. I am an extremist. Throughout my life, this has been my strength and my weakness. The theme of my personal progression as of late has been learning moderation. On top of that I ALWAYS respond to a challenge. So how is all this relevant to the Whole Life Challenge? Well, the 8 weeks of this challenge will be my launch into  maintaining balance!

Here’s what is so great about the challenge; if it weren’t for it’s guidelines what would the first 8 weeks of my return to training look like? Well, given what I already know about myself, it would more than likely be too aggressive, and I would for sure be thinking about one thing and one thing only – lifting more weight.

It is my belief that abstaining from whey protein for 8 weeks is NOT what will truly impact my life during and after this challenge. The real effects of these 8 weeks will be felt and generated in areas in between the guidelines of the challenge. When I start training again I will be fortunate enough to be doing it at the same time that I am doing a challenge that is going to encourage me out of my normal behavior. It’s not going to be easy to force myself to take that active rest day or sit on a foam roller instead of throwing some weight around. However, I’m excited to learn more about myself and my athletic personality through trying to live a life that I otherwise may not have been willing to try.

See you all Saturday!

-Coach Tyler

And the Final Deets for a big weekend:

Saturday, 9/15 at High Voltage
-8:30am – 9:30am: Athlete Check in & Measurements
-9:45-10:15am: Pre-Game Huddle & Athlete Briefing
-10:30am: 12:30pm – WLC Prelim Work Out
-12:45pm: First Weekly Challenges Announced
-1pm: WLC Participant BBQ!
Don’t forget to register: www.wholelifechallenge.com by Friday, Sept 14 at 12pm.

The make up time WOD will be released on Monday, Sept 17.

And then on Sunday:

Long WOD at 10am…

Then, the Very First High Voltage ‘Oly Only’ Class at 11am with Emmy Vargas!

And finally, happy birthday to my Momma! She’s as fired up about the Whole Life Challenge as I am! Yeah Buddy!!!

Our Vixens ROCK!!!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Skill: Front Squat

  • 3 x 3
 Skill: DB Thrusters(Single Arm)
B. 25 Minute Amrap

  • 20 Single arm DB Thrusters
  • 20 Sit Ups
  • *10 Double Unders
  • *10 second plank hold(on elbows)
WOD: 25 Minute AMRAP

  • 15 single arm db thrusters
  • 15 Sit ups
  • 50 rope passes
  • 30 second plank

My Friday to do list:

Eat a loaf of bread. Drink a Litre o’ Cola (or a Large Farva – anyone?). Heavy whipping cream in my coffee. A big ol’ pizza…extra cheese.

Saturday’s to do list: Crush WLC and have a blast with one of the biggest Community Events we’ve ever had at High Voltage.

-And now, a little from Coach Tyler for Saturday…and Beyond!

~It’s no secret. I am an extremist. Throughout my life, this has been my strength and my weakness. The theme of my personal progression as of late has been learning moderation. On top of that I ALWAYS respond to a challenge. So how is all this relevant to the Whole Life Challenge? Well, the 8 weeks of this challenge will be my launch into  maintaining balance!

Here’s what is so great about the challenge; if it weren’t for it’s guidelines what would the first 8 weeks of my return to training look like? Well, given what I already know about myself, it would more than likely be too aggressive, and I would for sure be thinking about one thing and one thing only – lifting more weight.

It is my belief that abstaining from whey protein for 8 weeks is NOT what will truly impact my life during and after this challenge. The real effects of these 8 weeks will be felt and generated in areas in between the guidelines of the challenge. When I start training again I will be fortunate enough to be doing it at the same time that I am doing a challenge that is going to encourage me out of my normal behavior. It’s not going to be easy to force myself to take that active rest day or sit on a foam roller instead of throwing some weight around. However, I’m excited to learn more about myself and my athletic personality through trying to live a life that I otherwise may not have been willing to try.

See you all Saturday!

-Coach Tyler

And the Final Deets for a big weekend:

Saturday, 9/15 at High Voltage
-8:30am – 9:30am: Athlete Check in & Measurements
-9:45-10:15am: Pre-Game Huddle & Athlete Briefing
-10:30am: 12:30pm – WLC Prelim Work Out
-12:45pm: First Weekly Challenges Announced
-1pm: WLC Participant BBQ!
Don’t forget to register: www.wholelifechallenge.com by Friday, Sept 14 at 12pm.

The make up time WOD will be released on Monday, Sept 17.

And then on Sunday:

Long WOD at 10am…

Then, the Very First High Voltage ‘Oly Only’ Class at 11am with Emmy Vargas!

And finally, happy birthday to my Momma! She’s as fired up about the Whole Life Challenge as I am! Yeah Buddy!!!

Our Vixens ROCK!!!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Skill: Front Squat

  • 3 x 3
 Skill: DB Thrusters(Single Arm)
B. 25 Minute Amrap

  • 20 Single arm DB Thrusters
  • 20 Sit Ups
  • *10 Double Unders
  • *10 second plank hold(on elbows)
WOD: 25 Minute AMRAP

  • 15 single arm db thrusters
  • 15 Sit ups
  • 50 rope passes
  • 30 second plank

Hey kids it’s your old buddy Monster Dan. It’s been much too long since my last blog here, but there is a good reason for that. It’s because I’ve been traveling all over the USA working with zombies…that’s a story for a different day though.

What is important is that I brought back with me something so much more awesome than the amazing fluorescent shirts I’ve been rocking at the box this week. I brought back all kinds of important lessons about training outside your comfort zone, facing some tough challenges, and maintaining consistency in your life.
Most of us I think would view traveling as an easy excuse to get out of training for a while and take a break. Whether you are traveling for work or for vacation, you might think your schedule isn’t going to allow for that hour long WOD every day. Maybe it doesn’t, but what I found was that forcing myself to get in that workout at those strange hours in an unfamiliar territory opened all kinds of new opportunities and possibilities.
For starters, I was bouncing between time zones like an agility ball on a gym mat (yeah, like that? see what I did there?) This meant oftentimes flying on red eye flights overnight only to get to a place that was 3 hours ahead. If I wanted to hit that WOD, it was going to have to be before work at 6 am, which for my brain and body’s time zone was 3am! While you’d think my performance would severely suffer, to my surprise I excelled at many of these WODs, all the while never being able to really adjust to any regular schedule. We all get used to our daily routine and so does our body, and sometimes this may lead to a plateau in our progress. I challenge all of you to go outside of your comfort zone and try a WOD at an odd time or day you wouldn’t normally, and take note of the results.


The hard truth though is that there isn’t always a Crossfit affiliate for me to drop into…here’s another excuse to skip that workout. Instead though, I sought out alternative places to get in a good WOD. Some days I would literally just do a modified version of the High Voltage WOD at whatever hotel gym I could find. Other times it gave me a fun chance to think up my own workouts and get creative when there is a lack of equipment. People jogging on treadmills in hotels look at you really funny when you start doing double unders , hand stand push-ups, and single arm dumb bell snatches. Don’t be scared when they throw holy water on you and try to round up the villagers with their pitchforks. They probably just don’t understand how important consistency is to a Crossfitter.
When you’re working 15 hours and living on the run, a WOD might just be straight up impossible. Even here is a chance to stay consistent just by shifting your primary focus to your diet for the day. It’s very easy to grab quick snacks, fast food, or vending machine delights…don’t do it! Diet is something that I have struggled with my entire life, just like I’m sure many of you have. The truth is, our brain’s pleasure centers only really register the taste from the first few bites. The rest is all just filler! How do you feel after eating that garbage? Pretty awful, and if not right away you will later when it does a number on your digestive system. My recent philosophy is to think of every single meal as a choice. Every time I’m about to eat, I really try and think about making the best possible choice for the situation I’m in, just for that one meal. No matter where you are, the society we live in now offers us a decent healthy option for food in almost any situation. You just have to make a conscious decision to be consistent. The good news is that every meal is a new opportunity to turn around those bad habits. I bet most of you couldn’t tell me a fraction of the meals you’ve eaten in the last couple days, but I can promise you that every one of those meals is impacting your body for at least the next 24 hours.

At the end of the day, consistency isn’t about being perfect all the time…far from it. It’s about doing your best to do right by yourself as often as you possibly can, and deciding what percentage of that time is going to be acceptable for you. If you’re looking for a good time to start, right now is a great time. With the Whole Life Challenge less than a week away, let’s use those 60 days to set in motion a pattern of good habits that hopefully will lead to the consistency I’ve been yammering on about. Before you know it, you’ll be getting cross glances and hushed whispered judgments of confusion from treadmill runners all over the world.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two

All Levels CrossFit

Skill:

  • Deadlift
  • Focus on effectively using the “Valsalva Maneuver” to reinforce the body during this lift.

For Time:

  • 2 Minutes Per Station; 30 seconds rest between stations; 2 rounds; Score is Total Reps:
  • Brains
  • Row and Jump Rope**
  • Sit Up
  • **One round athletes will perform Row for Calories, the other they will perform Jump Rope Passes.

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

My Friday to do list:

Eat a loaf of bread. Drink a Litre o’ Cola (or a Large Farva – anyone?). Heavy whipping cream in my coffee. A big ol’ pizza…extra cheese.

Saturday’s to do list: Crush WLC and have a blast with one of the biggest Community Events we’ve ever had at High Voltage.

-And now, a little from Coach Tyler for Saturday…and Beyond!

~It’s no secret. I am an extremist. Throughout my life, this has been my strength and my weakness. The theme of my personal progression as of late has been learning moderation. On top of that I ALWAYS respond to a challenge. So how is all this relevant to the Whole Life Challenge? Well, the 8 weeks of this challenge will be my launch into  maintaining balance!

Here’s what is so great about the challenge; if it weren’t for it’s guidelines what would the first 8 weeks of my return to training look like? Well, given what I already know about myself, it would more than likely be too aggressive, and I would for sure be thinking about one thing and one thing only – lifting more weight.

It is my belief that abstaining from whey protein for 8 weeks is NOT what will truly impact my life during and after this challenge. The real effects of these 8 weeks will be felt and generated in areas in between the guidelines of the challenge. When I start training again I will be fortunate enough to be doing it at the same time that I am doing a challenge that is going to encourage me out of my normal behavior. It’s not going to be easy to force myself to take that active rest day or sit on a foam roller instead of throwing some weight around. However, I’m excited to learn more about myself and my athletic personality through trying to live a life that I otherwise may not have been willing to try.

See you all Saturday!

-Coach Tyler

And the Final Deets for a big weekend:

Saturday, 9/15 at High Voltage
-8:30am – 9:30am: Athlete Check in & Measurements
-9:45-10:15am: Pre-Game Huddle & Athlete Briefing
-10:30am: 12:30pm – WLC Prelim Work Out
-12:45pm: First Weekly Challenges Announced
-1pm: WLC Participant BBQ!
Don’t forget to register: www.wholelifechallenge.com by Friday, Sept 14 at 12pm.

The make up time WOD will be released on Monday, Sept 17.

And then on Sunday:

Long WOD at 10am…

Then, the Very First High Voltage ‘Oly Only’ Class at 11am with Emmy Vargas!

And finally, happy birthday to my Momma! She’s as fired up about the Whole Life Challenge as I am! Yeah Buddy!!!

Our Vixens ROCK!!!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Skill: Front Squat

  • 3 x 3
 Skill: DB Thrusters(Single Arm)
B. 25 Minute Amrap

  • 20 Single arm DB Thrusters
  • 20 Sit Ups
  • *10 Double Unders
  • *10 second plank hold(on elbows)
WOD: 25 Minute AMRAP

  • 15 single arm db thrusters
  • 15 Sit ups
  • 50 rope passes
  • 30 second plank

Hey kids it’s your old buddy Monster Dan. It’s been much too long since my last blog here, but there is a good reason for that. It’s because I’ve been traveling all over the USA working with zombies…that’s a story for a different day though.

What is important is that I brought back with me something so much more awesome than the amazing fluorescent shirts I’ve been rocking at the box this week. I brought back all kinds of important lessons about training outside your comfort zone, facing some tough challenges, and maintaining consistency in your life.
Most of us I think would view traveling as an easy excuse to get out of training for a while and take a break. Whether you are traveling for work or for vacation, you might think your schedule isn’t going to allow for that hour long WOD every day. Maybe it doesn’t, but what I found was that forcing myself to get in that workout at those strange hours in an unfamiliar territory opened all kinds of new opportunities and possibilities.
For starters, I was bouncing between time zones like an agility ball on a gym mat (yeah, like that? see what I did there?) This meant oftentimes flying on red eye flights overnight only to get to a place that was 3 hours ahead. If I wanted to hit that WOD, it was going to have to be before work at 6 am, which for my brain and body’s time zone was 3am! While you’d think my performance would severely suffer, to my surprise I excelled at many of these WODs, all the while never being able to really adjust to any regular schedule. We all get used to our daily routine and so does our body, and sometimes this may lead to a plateau in our progress. I challenge all of you to go outside of your comfort zone and try a WOD at an odd time or day you wouldn’t normally, and take note of the results.


The hard truth though is that there isn’t always a Crossfit affiliate for me to drop into…here’s another excuse to skip that workout. Instead though, I sought out alternative places to get in a good WOD. Some days I would literally just do a modified version of the High Voltage WOD at whatever hotel gym I could find. Other times it gave me a fun chance to think up my own workouts and get creative when there is a lack of equipment. People jogging on treadmills in hotels look at you really funny when you start doing double unders , hand stand push-ups, and single arm dumb bell snatches. Don’t be scared when they throw holy water on you and try to round up the villagers with their pitchforks. They probably just don’t understand how important consistency is to a Crossfitter.
When you’re working 15 hours and living on the run, a WOD might just be straight up impossible. Even here is a chance to stay consistent just by shifting your primary focus to your diet for the day. It’s very easy to grab quick snacks, fast food, or vending machine delights…don’t do it! Diet is something that I have struggled with my entire life, just like I’m sure many of you have. The truth is, our brain’s pleasure centers only really register the taste from the first few bites. The rest is all just filler! How do you feel after eating that garbage? Pretty awful, and if not right away you will later when it does a number on your digestive system. My recent philosophy is to think of every single meal as a choice. Every time I’m about to eat, I really try and think about making the best possible choice for the situation I’m in, just for that one meal. No matter where you are, the society we live in now offers us a decent healthy option for food in almost any situation. You just have to make a conscious decision to be consistent. The good news is that every meal is a new opportunity to turn around those bad habits. I bet most of you couldn’t tell me a fraction of the meals you’ve eaten in the last couple days, but I can promise you that every one of those meals is impacting your body for at least the next 24 hours.

At the end of the day, consistency isn’t about being perfect all the time…far from it. It’s about doing your best to do right by yourself as often as you possibly can, and deciding what percentage of that time is going to be acceptable for you. If you’re looking for a good time to start, right now is a great time. With the Whole Life Challenge less than a week away, let’s use those 60 days to set in motion a pattern of good habits that hopefully will lead to the consistency I’ve been yammering on about. Before you know it, you’ll be getting cross glances and hushed whispered judgments of confusion from treadmill runners all over the world.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two

All Levels CrossFit

Skill:

  • Deadlift
  • Focus on effectively using the “Valsalva Maneuver” to reinforce the body during this lift.

For Time:

  • 2 Minutes Per Station; 30 seconds rest between stations; 2 rounds; Score is Total Reps:
  • Brains
  • Row and Jump Rope**
  • Sit Up
  • **One round athletes will perform Row for Calories, the other they will perform Jump Rope Passes.

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Hey kids it’s your old buddy Monster Dan. It’s been much too long since my last blog here, but there is a good reason for that. It’s because I’ve been traveling all over the USA working with zombies…that’s a story for a different day though.

What is important is that I brought back with me something so much more awesome than the amazing fluorescent shirts I’ve been rocking at the box this week. I brought back all kinds of important lessons about training outside your comfort zone, facing some tough challenges, and maintaining consistency in your life.
Most of us I think would view traveling as an easy excuse to get out of training for a while and take a break. Whether you are traveling for work or for vacation, you might think your schedule isn’t going to allow for that hour long WOD every day. Maybe it doesn’t, but what I found was that forcing myself to get in that workout at those strange hours in an unfamiliar territory opened all kinds of new opportunities and possibilities.
For starters, I was bouncing between time zones like an agility ball on a gym mat (yeah, like that? see what I did there?) This meant oftentimes flying on red eye flights overnight only to get to a place that was 3 hours ahead. If I wanted to hit that WOD, it was going to have to be before work at 6 am, which for my brain and body’s time zone was 3am! While you’d think my performance would severely suffer, to my surprise I excelled at many of these WODs, all the while never being able to really adjust to any regular schedule. We all get used to our daily routine and so does our body, and sometimes this may lead to a plateau in our progress. I challenge all of you to go outside of your comfort zone and try a WOD at an odd time or day you wouldn’t normally, and take note of the results.


The hard truth though is that there isn’t always a Crossfit affiliate for me to drop into…here’s another excuse to skip that workout. Instead though, I sought out alternative places to get in a good WOD. Some days I would literally just do a modified version of the High Voltage WOD at whatever hotel gym I could find. Other times it gave me a fun chance to think up my own workouts and get creative when there is a lack of equipment. People jogging on treadmills in hotels look at you really funny when you start doing double unders , hand stand push-ups, and single arm dumb bell snatches. Don’t be scared when they throw holy water on you and try to round up the villagers with their pitchforks. They probably just don’t understand how important consistency is to a Crossfitter.
When you’re working 15 hours and living on the run, a WOD might just be straight up impossible. Even here is a chance to stay consistent just by shifting your primary focus to your diet for the day. It’s very easy to grab quick snacks, fast food, or vending machine delights…don’t do it! Diet is something that I have struggled with my entire life, just like I’m sure many of you have. The truth is, our brain’s pleasure centers only really register the taste from the first few bites. The rest is all just filler! How do you feel after eating that garbage? Pretty awful, and if not right away you will later when it does a number on your digestive system. My recent philosophy is to think of every single meal as a choice. Every time I’m about to eat, I really try and think about making the best possible choice for the situation I’m in, just for that one meal. No matter where you are, the society we live in now offers us a decent healthy option for food in almost any situation. You just have to make a conscious decision to be consistent. The good news is that every meal is a new opportunity to turn around those bad habits. I bet most of you couldn’t tell me a fraction of the meals you’ve eaten in the last couple days, but I can promise you that every one of those meals is impacting your body for at least the next 24 hours.

At the end of the day, consistency isn’t about being perfect all the time…far from it. It’s about doing your best to do right by yourself as often as you possibly can, and deciding what percentage of that time is going to be acceptable for you. If you’re looking for a good time to start, right now is a great time. With the Whole Life Challenge less than a week away, let’s use those 60 days to set in motion a pattern of good habits that hopefully will lead to the consistency I’ve been yammering on about. Before you know it, you’ll be getting cross glances and hushed whispered judgments of confusion from treadmill runners all over the world.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two

All Levels CrossFit

Skill:

  • Deadlift
  • Focus on effectively using the “Valsalva Maneuver” to reinforce the body during this lift.

For Time:

  • 2 Minutes Per Station; 30 seconds rest between stations; 2 rounds; Score is Total Reps:
  • Brains
  • Row and Jump Rope**
  • Sit Up
  • **One round athletes will perform Row for Calories, the other they will perform Jump Rope Passes.

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

My Friday to do list:

Eat a loaf of bread. Drink a Litre o’ Cola (or a Large Farva – anyone?). Heavy whipping cream in my coffee. A big ol’ pizza…extra cheese.

Saturday’s to do list: Crush WLC and have a blast with one of the biggest Community Events we’ve ever had at High Voltage.

-And now, a little from Coach Tyler for Saturday…and Beyond!

~It’s no secret. I am an extremist. Throughout my life, this has been my strength and my weakness. The theme of my personal progression as of late has been learning moderation. On top of that I ALWAYS respond to a challenge. So how is all this relevant to the Whole Life Challenge? Well, the 8 weeks of this challenge will be my launch into  maintaining balance!

Here’s what is so great about the challenge; if it weren’t for it’s guidelines what would the first 8 weeks of my return to training look like? Well, given what I already know about myself, it would more than likely be too aggressive, and I would for sure be thinking about one thing and one thing only – lifting more weight.

It is my belief that abstaining from whey protein for 8 weeks is NOT what will truly impact my life during and after this challenge. The real effects of these 8 weeks will be felt and generated in areas in between the guidelines of the challenge. When I start training again I will be fortunate enough to be doing it at the same time that I am doing a challenge that is going to encourage me out of my normal behavior. It’s not going to be easy to force myself to take that active rest day or sit on a foam roller instead of throwing some weight around. However, I’m excited to learn more about myself and my athletic personality through trying to live a life that I otherwise may not have been willing to try.

See you all Saturday!

-Coach Tyler

And the Final Deets for a big weekend:

Saturday, 9/15 at High Voltage
-8:30am – 9:30am: Athlete Check in & Measurements
-9:45-10:15am: Pre-Game Huddle & Athlete Briefing
-10:30am: 12:30pm – WLC Prelim Work Out
-12:45pm: First Weekly Challenges Announced
-1pm: WLC Participant BBQ!
Don’t forget to register: www.wholelifechallenge.com by Friday, Sept 14 at 12pm.

The make up time WOD will be released on Monday, Sept 17.

And then on Sunday:

Long WOD at 10am…

Then, the Very First High Voltage ‘Oly Only’ Class at 11am with Emmy Vargas!

And finally, happy birthday to my Momma! She’s as fired up about the Whole Life Challenge as I am! Yeah Buddy!!!

Our Vixens ROCK!!!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Skill: Front Squat

  • 3 x 3
 Skill: DB Thrusters(Single Arm)
B. 25 Minute Amrap

  • 20 Single arm DB Thrusters
  • 20 Sit Ups
  • *10 Double Unders
  • *10 second plank hold(on elbows)
WOD: 25 Minute AMRAP

  • 15 single arm db thrusters
  • 15 Sit ups
  • 50 rope passes
  • 30 second plank

Hey kids it’s your old buddy Monster Dan. It’s been much too long since my last blog here, but there is a good reason for that. It’s because I’ve been traveling all over the USA working with zombies…that’s a story for a different day though.

What is important is that I brought back with me something so much more awesome than the amazing fluorescent shirts I’ve been rocking at the box this week. I brought back all kinds of important lessons about training outside your comfort zone, facing some tough challenges, and maintaining consistency in your life.
Most of us I think would view traveling as an easy excuse to get out of training for a while and take a break. Whether you are traveling for work or for vacation, you might think your schedule isn’t going to allow for that hour long WOD every day. Maybe it doesn’t, but what I found was that forcing myself to get in that workout at those strange hours in an unfamiliar territory opened all kinds of new opportunities and possibilities.
For starters, I was bouncing between time zones like an agility ball on a gym mat (yeah, like that? see what I did there?) This meant oftentimes flying on red eye flights overnight only to get to a place that was 3 hours ahead. If I wanted to hit that WOD, it was going to have to be before work at 6 am, which for my brain and body’s time zone was 3am! While you’d think my performance would severely suffer, to my surprise I excelled at many of these WODs, all the while never being able to really adjust to any regular schedule. We all get used to our daily routine and so does our body, and sometimes this may lead to a plateau in our progress. I challenge all of you to go outside of your comfort zone and try a WOD at an odd time or day you wouldn’t normally, and take note of the results.


The hard truth though is that there isn’t always a Crossfit affiliate for me to drop into…here’s another excuse to skip that workout. Instead though, I sought out alternative places to get in a good WOD. Some days I would literally just do a modified version of the High Voltage WOD at whatever hotel gym I could find. Other times it gave me a fun chance to think up my own workouts and get creative when there is a lack of equipment. People jogging on treadmills in hotels look at you really funny when you start doing double unders , hand stand push-ups, and single arm dumb bell snatches. Don’t be scared when they throw holy water on you and try to round up the villagers with their pitchforks. They probably just don’t understand how important consistency is to a Crossfitter.
When you’re working 15 hours and living on the run, a WOD might just be straight up impossible. Even here is a chance to stay consistent just by shifting your primary focus to your diet for the day. It’s very easy to grab quick snacks, fast food, or vending machine delights…don’t do it! Diet is something that I have struggled with my entire life, just like I’m sure many of you have. The truth is, our brain’s pleasure centers only really register the taste from the first few bites. The rest is all just filler! How do you feel after eating that garbage? Pretty awful, and if not right away you will later when it does a number on your digestive system. My recent philosophy is to think of every single meal as a choice. Every time I’m about to eat, I really try and think about making the best possible choice for the situation I’m in, just for that one meal. No matter where you are, the society we live in now offers us a decent healthy option for food in almost any situation. You just have to make a conscious decision to be consistent. The good news is that every meal is a new opportunity to turn around those bad habits. I bet most of you couldn’t tell me a fraction of the meals you’ve eaten in the last couple days, but I can promise you that every one of those meals is impacting your body for at least the next 24 hours.

At the end of the day, consistency isn’t about being perfect all the time…far from it. It’s about doing your best to do right by yourself as often as you possibly can, and deciding what percentage of that time is going to be acceptable for you. If you’re looking for a good time to start, right now is a great time. With the Whole Life Challenge less than a week away, let’s use those 60 days to set in motion a pattern of good habits that hopefully will lead to the consistency I’ve been yammering on about. Before you know it, you’ll be getting cross glances and hushed whispered judgments of confusion from treadmill runners all over the world.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two

All Levels CrossFit

Skill:

  • Deadlift
  • Focus on effectively using the “Valsalva Maneuver” to reinforce the body during this lift.

For Time:

  • 2 Minutes Per Station; 30 seconds rest between stations; 2 rounds; Score is Total Reps:
  • Brains
  • Row and Jump Rope**
  • Sit Up
  • **One round athletes will perform Row for Calories, the other they will perform Jump Rope Passes.

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Hey kids it’s your old buddy Monster Dan. It’s been much too long since my last blog here, but there is a good reason for that. It’s because I’ve been traveling all over the USA working with zombies…that’s a story for a different day though.

What is important is that I brought back with me something so much more awesome than the amazing fluorescent shirts I’ve been rocking at the box this week. I brought back all kinds of important lessons about training outside your comfort zone, facing some tough challenges, and maintaining consistency in your life.
Most of us I think would view traveling as an easy excuse to get out of training for a while and take a break. Whether you are traveling for work or for vacation, you might think your schedule isn’t going to allow for that hour long WOD every day. Maybe it doesn’t, but what I found was that forcing myself to get in that workout at those strange hours in an unfamiliar territory opened all kinds of new opportunities and possibilities.
For starters, I was bouncing between time zones like an agility ball on a gym mat (yeah, like that? see what I did there?) This meant oftentimes flying on red eye flights overnight only to get to a place that was 3 hours ahead. If I wanted to hit that WOD, it was going to have to be before work at 6 am, which for my brain and body’s time zone was 3am! While you’d think my performance would severely suffer, to my surprise I excelled at many of these WODs, all the while never being able to really adjust to any regular schedule. We all get used to our daily routine and so does our body, and sometimes this may lead to a plateau in our progress. I challenge all of you to go outside of your comfort zone and try a WOD at an odd time or day you wouldn’t normally, and take note of the results.


The hard truth though is that there isn’t always a Crossfit affiliate for me to drop into…here’s another excuse to skip that workout. Instead though, I sought out alternative places to get in a good WOD. Some days I would literally just do a modified version of the High Voltage WOD at whatever hotel gym I could find. Other times it gave me a fun chance to think up my own workouts and get creative when there is a lack of equipment. People jogging on treadmills in hotels look at you really funny when you start doing double unders , hand stand push-ups, and single arm dumb bell snatches. Don’t be scared when they throw holy water on you and try to round up the villagers with their pitchforks. They probably just don’t understand how important consistency is to a Crossfitter.
When you’re working 15 hours and living on the run, a WOD might just be straight up impossible. Even here is a chance to stay consistent just by shifting your primary focus to your diet for the day. It’s very easy to grab quick snacks, fast food, or vending machine delights…don’t do it! Diet is something that I have struggled with my entire life, just like I’m sure many of you have. The truth is, our brain’s pleasure centers only really register the taste from the first few bites. The rest is all just filler! How do you feel after eating that garbage? Pretty awful, and if not right away you will later when it does a number on your digestive system. My recent philosophy is to think of every single meal as a choice. Every time I’m about to eat, I really try and think about making the best possible choice for the situation I’m in, just for that one meal. No matter where you are, the society we live in now offers us a decent healthy option for food in almost any situation. You just have to make a conscious decision to be consistent. The good news is that every meal is a new opportunity to turn around those bad habits. I bet most of you couldn’t tell me a fraction of the meals you’ve eaten in the last couple days, but I can promise you that every one of those meals is impacting your body for at least the next 24 hours.

At the end of the day, consistency isn’t about being perfect all the time…far from it. It’s about doing your best to do right by yourself as often as you possibly can, and deciding what percentage of that time is going to be acceptable for you. If you’re looking for a good time to start, right now is a great time. With the Whole Life Challenge less than a week away, let’s use those 60 days to set in motion a pattern of good habits that hopefully will lead to the consistency I’ve been yammering on about. Before you know it, you’ll be getting cross glances and hushed whispered judgments of confusion from treadmill runners all over the world.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two

All Levels CrossFit

Skill:

  • Deadlift
  • Focus on effectively using the “Valsalva Maneuver” to reinforce the body during this lift.

For Time:

  • 2 Minutes Per Station; 30 seconds rest between stations; 2 rounds; Score is Total Reps:
  • Brains
  • Row and Jump Rope**
  • Sit Up
  • **One round athletes will perform Row for Calories, the other they will perform Jump Rope Passes.

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Ax5 sets

  • A1) Deadlift 3-3-3-3-3
  • A2) Dips: 20 second AMRAP

WOD: 2 min efforts at each station; rest 1 min after each station:

  • 2 burpees w/ 180 degree jump turn every rep
  • 2 min rowing for cal
  • 2 min sit ups
  • 2 min DU
  • 2 min deadlifts

Hey Volts and Vixens – The first week of the Whole life Challenge is here! Make sure you’re stay on recording you score and your daily reflection on your Whole Life Challenge Account! We’re going to be an amazing 8 weeks together and it all starts here in Week One:

  • Week 1 Whole LIfe Challenge, Challenge – BE THAT GUY – Engage in a conversation with someone “in the know” at 3 restaurants to find out if their menu has Whole Life Challenge compliant items on them. Players need not eat food at the restaurants nor do the restaurants have to be compliant for the players to earn their points. Conversations can be in person or over the phone – not by email. Players must post their findings in the Weekly Challenges forum to claim their credit for the week.
  • For those of you unable to make Saturday’s EPIC Challenge Kick Off Prelims – we’ve got your back. The make up date is this Thursday, Sept 20th at 8:30pm (after our 7:30pm class finishes). Remember, you are still accountable for your points and logging into the website by 3pm every day to record your previous days performance and to reflect on how you are doing.

 

Prelims for the Whole Life Challenge 2012!

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A1) Thrusters (wave load)

  • 3-2-1-3-2-1

Rest 30 sec then:

A2) Strict weighted pull ups

  • Sets of 3 reps, rest 1 min
 Skill: Thrusters

  • Sets of 3 reps
B. 1 min per station, x 4 rounds

  • OHS (from the ground to overhead, if possible)
  • T2B
  • Push ups

Rest 1 min after all 3 rounds are complete

WOD:

21-15-9-21-15-9

  • Db Single arm thrusters
  • Knee Raises