Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups
Post time to comments.
Thanks for the feedback on the Fearless post from Barcelona. Terry Nugent accurately identified that as unconditional love. For one of my favorite books on the subject check out Max Lucado's: FEARLESS
May hat's off to the flight attendants and Captain Keith volunteering their time at the Orphanage in Dakar, Senegal today.
I had one of those defining moments yesterday in Barcelona. While jogging down the crowded La Rambla and jamming to Nickelback in my ipod I caught a scene that made time stand still. La Rambla is a busy mix of tourists and commerce and somewhere in the middle I saw a man stand with arms outstretched as his young daughter sprinted from 10 yards away into a huge hug with him.
It reminded me of how Faith literally runs into my arms. She actually accelerates her last few steps. There is no doubt in her mind that I am going to catch her. In a year that would be tough on any parent and child, she continues to fearlessly sprint into my arms.
It occurred to me that being fearless in the absence of challenge is really no challenge. Being fearless in the in the face of risk is what brings true reward.
I encourage you to consider your own fearlessness given your circumstances. Look your challenges square in the eye and LOVE and LIVE: Fearlessly!
Sometimes the business of life and tomorrow's tasks gets the better of us and we feel overwhelmed. When this happens I frequently revisit passion in my Faith and even revisit some Eastern Principles. Deepak's Seventh Spiritual Law of Success is Dharma.
7) The Law of "Dharma" or Purpose in Life The seventh spiritual law of success is the Law of Dharma. (Dharma is a Sanskrit word that means "purpose in life.") This law says that we have taken manifestation in physical form to fulfill a purpose. You have a unique talent and a unique way of expressing it. There is something that you can do better than anyone else in the whole world--and for every unique talent and unique expression of that talent, there are also unique needs. When these needs are matched with the creative expression of your talent, that is the spark that creates affluence. Expressing your talents to fulfill needs creates unlimited wealth and abundance. There are three components to the Law of Dharma. The first says that each of us is here to discover our true Self. The second component is to express our unique talents; the expression of that talent takes you into timeless awareness. The third component is service to humanity. When you combine the ability to express your unique talent with service to humanity, then you make full use of the Law of Dharma.
On the Crossfit front today, I was inspired by the number of Redeyes that tackled a Friday WOD! I tip my cap to Weed, Kojack, Homey, Ike, Tkas, and Carson. We all got a little work on our power snatches:
Friday 091106
Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups
Another birthday passed and I owe a great deal of gratitude for all the kind wishes. Special thanks to my Kids, Lindsay, my brother and Anna and my parents.
What a fun snow week that Lindsay and I have enjoyed with Faith, Jonah, and Mitchell! Carving pumpkins always sounds like fun - - until you are halfway through it! All kidding asided, the kids did great and the final product was well worth the effort.
Happy Friday from snowy Colorado!
Yesterday's WOD:
Thursday 091029 "Annie"
50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
Fall is a tough time of year to stay true to your fitness goals. Thanksgiving is around the corner and then Christmas - - why not wait for the dreaded New Year's Resolution? Better yet, why not hit the holidays in stride and already have the body you want in 2010!
Today's CrossfitWOD is simply Back Squats - a great back to basics WOD.
Speakin of Back to Basics, may hat is off to Beef Caldwell, Lobo Wolf, and Kidd Garceau for getting the REDEYES ready for our Stan Eval inspection we'll enjoy during the next two weeks!
Pictured more workouts and wine from last weekend.
At Wisdom of the Warrior we frequently espouse our Core Values:
Faith
Family
Friends
Fitness
Financial
Fun
Personal Growth
This weekend has provided a great opportunity to combine many of our Core Values as Lindsay and I join my parents in a trip to Paso Robles to celebrate my brother Randy's Birthday with his new wife, Anna.
A little modified Crossfit on the beach and fun with the family is hard to beat!
Tabata is a work/rest cycle of 20 seconds on and 10 seconds off. This simple interval will humble the boldest of warriors.
One of the things I like about Tabata - is that you can do it ANYWHERE! Hotel room, office, airline cockpit!
Tabata reminds me of a Wisdom of the Warrior principle related to the Serenity Prayer: God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.
The simplicity of Tabata reminds us that we can always get a workout regardless of our environment. It also reminds us to take advantage of the things that are available to us in our environments and not to try and change the things we can't control.
Tuesday 091020 "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Of course he's willing to die. You think we do this kind of work because we're scared to die?
— Virgil Cole, Appaloosa
2. Optimism
Vin: Reminds me of that fellow back home that fell off a ten-story building.
Chris: What about him?
Vin: Well, as he was falling people on each floor kept hearing him say, "So far, so good...so far, so good!
— The Magnificent Seven
3. Self Reliance
No brag... just fact.
— Will Sonnett, The Guns of Will Sonnett
4. Authenticity
If you get to thinkin' you're a person of some influence, try orderin' somebody else's dog around.
— Cowboy saying
5. Honor
It's sad that governments are chiefed by the double tongues. There is iron in your words of death for all Comanche to see, and so there is iron in your words of life. No signed paper can hold the iron. It must come from men. The words of Ten Bears carries the same iron of life and death. It is good that warriors such as we meet in the struggle of life... or death. It shall be life.
— Ten Bears, The Outlaw Josey Wales
6. Duty
From now on I see a red sash, I kill the man wearing it. So run you cur. And tell the other curs the law is coming. You tell 'em I'm coming! And Hell's coming with me, you hear! Hell's coming with me!
— Wyatt Earp, Tombstone
7. Heart
Well, he sure as hell wasn't one to complain. Woke with a smile, seemed like he could keep it there all day. Kind of a man that'd say 'good morning' and mean it, whether it was or not. Tell you the truth, Lord, if there was two gentler souls in this world, I never seen 'em. Seems like old Tig wouldn't even kill birds in the end. Well, you got yourself a good man and a good dog, and I'm inclined to agree with Boss here about holding a grudge against you for it. I guess that means Amen.
Had a chance to train a couple of crew members this week. It is always inspiring to see how much people want to improve their physical condition.
Remember there are only 2 BIG SECRETS! Make healthy food choices and exercise at high intensity every day! Once you are doing those 2 things, then we can tweak the details.
Today's WOD:
Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-ups
Been a little while since we visited some of the Chopra Principles of Success. Tuesday's Focus is Choice or Karma:
The Law of Karma (or Cause and Effect) "Karma" is both action and the consequence of that action; it is cause and effect simultaneously, because every action generates a force of energy that returns to us in kind. There is nothing unfamiliar about the Law of Karma. Everyone had heard the expression, "What you sow is what you reap." Obviously, if we want to create happiness in our lives, we must learn to sow the seeds of happiness. Therefore, karma implies the action of conscious choice-making. Whether you like it or not, everything that is happening at this moment is a result of the choices you've made in the past. Unfortunately, a lot of us make choices unconsciously, and therefore we don't think they are choices--and yet, they are. If you step back for a moment and witness the choices you are making as you make those choices, then in just this act of witnessing, you take the whole process from the unconscious realm into the conscious realm. This procedure of conscious choice-making and witnessing is very empowering.You can use the Law of Karma to create money and affluence, and the flow of all good things to you, any time you want. But first, you must become consciously aware that your future is generated by the choices you are making in every moment of your life. If you do this on a regular basis, then you are making full use of this law. The more you bring your choices into the level of your conscious awareness, the more you will make those choices which are spontaneously correct--both for you and those around you.
Thanks for the little Blog break over the weekend. Prioritizing core values allowed me time for other things this weekend.
It is important for all of us to allow for some breaks. Disciplined pursuit of our goals is noble, but there will be days when everything can't get done.
Speaking of challenges, today's WOD features MUSCLE UPS. One of the few Crossfit maneuvers that I have yet to master:
Monday 091005
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
When you do crazy crossfit WOD’s on the road all the time, you tend to turn a few heads. Two trainers jumped in and joined me for the WOD at the Pegasus Hotel in Georgetown, Guyana today. I have to hand it to Sharon and Paul – they were tough customers!
Hope you enjoy this smorgasbord WOD as much as we did: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascen
Greetings from Cincinnati, OH! For the first time since its inception, James has turned over the “Wisdom of the Warrior” blog duties to someone else. He asked if I would compile a motivating post that incorporates fitness. I am going to give it my best shot, but I apologize in advance if this doesn’t live up to the posts that you are accustomed to.
Recently James and I finished watching a movie that we started back in February – The Notebook. What a powerful and inspiring love story that demonstrates that love can endure anything including a fatal disease – Alzheimer’s. If you have seen the movie it won’t come as a surprise that I sobbed through the last few minutes of it. And if you are wondering – yes, we did manage a workout during our day of relaxation.
Now, to tie in fitness to relationships - I believe that it is extremely beneficial for couples to set/work towards a goal and experience a sense of accomplishment together. In the fitness arena people set goals to increase endurance, lose weight, increase strength, etc. I recommend that couples create a fitness program that will be mutually beneficial to both parties while also allowing them to have fun and enjoy each others’ company. We are friends with many couples that work out or set fitness goals together and have the pleasure of witnessing their happy, healthy relationships. It is also an intricate part of our daily routine and something that we enjoy thoroughly.
Pictured are Chris and Denise Melka - - a prime example of a couple who has incorporated fitness into their marriage.
People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them. ~G.B. Shaw, Mrs. Warren's Profession, 1893
My thanks to Kojack who pushed me through this WOD today:
Sunday 090927 Complete as many rounds as possible 20 minutes of:
Back in the day when I was doing a great deal of personal training I read most of the major fitness magazines on a regular basis to keep up with current fitness trends. Most fitness magazines reproduce much of the same data from a few sources. That being said there are usually a few gems in between all the adds. Here are a few highlights from this month's M&F.
- There are 3 types basic of protein in muscle recovery shakes: Whey, Egg, and Casein. Each has there advantages and benefits, but few protein powders effectively blend all 3. Optimum's 2:1:1 Recovery might be worth a look.
- White Tea is brewed primarily from the buds of the camellia sinesis plant, which are covered in whiteish hairs. Those buds along with some leaves undergo very little processing before they hit your tea cup, which means they retain more of the phytochemicals that are responsible for the tea's health and physique benefits.
Today's WOD's:
Saturday 090926 "Angie"
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Many of you know that I have passionately studied and pursued the fitness lifestyle for my entire adult life. Crossfit is the most successful semi-structured long-term program I have tried. That being said, it may not be the best place to start for the uninitiated.
Without too much credit to Bill Phillips or Tony Horton - - if you are just getting started, then Body for Life or P90X may be a great place to start enroute to Crossfit.
The bottom line is that getting in shape require two important steps:
1) Making healthy food choices 2) Exercising at high intensity
These two steps can be packaged and marketed in a number of ways, but they can never be ignored.
Kojack and Denise are inspirations! Not only did Lindsay and I start dating at their wedding last December, they are serious about fitness. Fun to see Kojack, his parents and Denise participate in his promotion to Major over the weekend!
Kidd, Fido, Lt. Edwards and I got to fly a very meaningful fly by in Colorado Springs. Were staying here in COS tonight and these boys are thinking twice about bringing me along after completing today's WOD after we landed:
This WOD (workout of the day) will greatly improve you FRAN time. Sell out on the running portions and then talk to the folks who ask you why there isn't more cardio in Crossfit?
Situps more on these later - but crossfit situps are DIFFERENT
Samson Lunge To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.
Some of Country Music's Biggest Stars gave us a tribute to close out the NGAUS Conference last night: Ricky Skaggs, Kelly Pickler, Craig Morgan, Wynonna Judd, and Trace Adkins!
Today's WOD:
Monday 090914 "Annie"
50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
The National Guard Association of the United States is an important professional organization for the men and women that serve in their respective state national guard units.
I have the privilege of attending the NGAUS conference in Nashville this weekend.
With the passing of Labor Day we enjoyed a couple of great weddings this weekend and a day off from the BLOG yesterday!
Fall can be a tough time to stay motivated for your fitness goals. Swimsuits have been put away and the next milestones may be Halloween Candy and Thanksgiving Feasts! Take advantage of the routine of Fall and commit to a regular workout/Crossfit schedule. Set some specific goals for yourself with specific timelimes in the Fall months.
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. Post time to comments. Compare to 041027.
Sometimes there is no generic substitute for the real thing and DYNAMAX wall balls (as we call them in Crossfit) are the REAL thing. Yes, they will cost you $120 a piece, so stop looking for the discounts, but they will last for years worth of Medicine Ball Cleans and Wall Ball Shots!
Its fun to see how many people at the Guard unit at Buckley are tackling the daily Crossfit WOD as it makes for healthy water cooler talk. Sarah and Justin Klassen are usually in the Redeye gym before 6am and I had the privilege of being "pushed" through Elizabeth by Ike today. Stiffler and Carson (one of our new LT's) got after it and Homey Fogle is a regular Crossfitter!
I may have to come up with tool for all of the Redeyes and friends to track their workout times and weights!
Milestones give us fun opportunities to get motivated for specific goals. I have a little birthday in two months and will be extra diligent about my diet and exercise intensity!
What a GREAT WOD to start September with: FRAN + ROWING in between!
Tuesday 090901 For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Whether it comes to fitness or life, complacency can be a major hurdle. Consider this quote:
The measure of your success usually comes down to who wins the battle that rages between the two of you. The 'you' who wants to stop, give up, or take it easy, and the 'you' who chooses to beat back that which would stand in the way of your success - complacency. -- Chris Widener
I encourage you to revisit your goals and decide what role complacency will play in your achievement.
Pullups are an essential part of Crossfit and can be somewhat intimidating at first. Before you worry about weight ot L pullups, master the kipping pullup.
Okay, nobody likes overhead squats - - well except maybe LtCol Troll Hoepfner and CrossfitNasti Trainer Brent Erickson. I watched Troll rep out with 185# and Brent has put up 251#!! Brent and Stephen forced me into an overhead squat workout last week and a humbling 75#, but what a workout! The moral of the story is to reduce the weight as necessary to get them right and it will pay BIG dividends.
Although Crossfit primarily encourages the ZONE diet, and I advocate my own Healthy Food List at www.fighterpilotfitness.com - - I have also become loosely interested in the Paleo Diet. Have a look.
Ithasbeensaidthattheultimate expression ofCROSSFITis SPORT. TranslatedthismeansthatCrossfitnotonlygivesyou a great physique but allowsyouto do THINGSthat relate toreallife and athleticism. I usedtosaythat a great Delta layoverinvolvedBasketball, Bicycles, Barbells, and a Bar. Thislittleadventure in Paris was no exception - - how about thebackdrop for thathoop court!?
Three KEY Moves in today's WOD - take the time to learn them through these links!
Thruster tri-panel...[mov][wmv] Thruster (barbell)... [wmv] Hang Clean... [wmv] [mov][wmv2] Hang Power Clean... [wmv] [mov] Sumo Dead Lift High Pull...[wmv]
Complete as many rounds as possible 20 minutes of:
Fighter Pilot, Entrepreneur, Fitness & Success Coach, fiance of Lieutenant Lindsay Reichert and proud Father of 3.
This BLOG is dedicated to those in pursuit of optimal health and passion in all areas of their lives! Our focus is on fitness, health, philosophy, and related experiences and adventures in the F16!
Learn more at our website: http:www.fighterpilotfitness.com
