My gym is in the midst of a move to a new larger facility. With this move comes a name change. No longer will we be called Crossfit Sandy Springs. We will be called Crossfit Paragon. Thinking about that word has inspired me to right something about it. Enjoy.
Paragon: A Model of excellence or of a particular excellence.
A Paragon,
...sets the example in their actions
...supports others in their endavours
...does not denounce other people's ways
...is open minded and willing to try new things
...is humble in success and failure
...celebrates the success of others as if it was their own
...encourages progress
...is mindful
...stays true to themselves and those around them
...accepts no excuses but forgives mistakes
...remembers where they came from
...lives in the moment
...understands that all efforts are for success in the long term.
...pays no heed to haters
...supports anyone who tries
...doesn't lecture
...doesn't think of themselves as a paragon
...does based on what works for them, not what others say they should do
...is honest with themselves at all times
Set the example, be a Paragon.
Sunday, October 31, 2010
Commitment vs. Compliance
Paul, one of the trainers at my gym brought up this topic on our box's blog this past week. And I've been meaning to write something about it.
Commiting to something means you are willing to make the chances and the sacrifice in order to make something successful. Compliance means that you don't attempt to change a thing, you stay with whatever you are doing. Commiting to something means you are willing to work 12-16 hour days, nights, weekends, holidays, etc and pretty much dedicate all of your time and energy to whatever it is you are committed to. Compliance is 9-5 no extra time unless someone tells you to do so. I think we can agree that those are two pretty clear cut definitions.
I think, where the line gets foggy however is defining just how committed you are to different aspects of your life. In this case, we're talking about fitness. Some people will say that 6 days of week is true commitment. Others will say you should be doing two-a-days to be committed. So what's the answer? There isn't one until you first define just what are you committed to becoming and what you want to do.
Do you want to go the games and be competative? Do you want to simply get into better shape? Do you want 2 or 3 times bodyweight lifts? Do you want to be a top 5,10,20k runner? Or are you happy with just being able to walk up a flight of stairs without getting winded?
With commitment comes sacrifice and therein lies the difficulty. Is the sacrifice worth the commitment? Is it worth giving up sweets, bad food and nights out with friends to go complete at a high level of competition? Some say yes, some say no...everyone is going to have an opinion about what you are doing or going to do. And frankly, their opinions really don't matter. The only person who's opinion matters is you. At the end of the day are you happy with what you are doing? If you are, awesome! Keep it up! If not, then you've got to make a change. Because if you aren't happy with yourself, then you are cheating yourself.
You also need to be honest with yourself about your priorities are in life. Committing to 6 days a week might not make sense if it costs you time with your family or causes trouble at work. Everyone has different priorities in life, and I think most reasonable people can understand that. That's something one must take into consideration before deciding what to commit to. That's not making excuses, that's deciding what's right for you.
But once you make that committment, if you say that you are committed to the games and trying to become a top competator. That's where the excuses must end. If you commit to a marriage, then you are done have sex with other people. There is no excuse for cheating. And that's how you must look at all of your commitments in life. Mistakes don't just happen, they are brought upon by bad decisions. You don' mistakingly sleep with someone just as you don't mistakingly shove a big mac down your throat. You actively made that decision to cheat on your commitment. Now fitness and diet are a bit more forgiving on cheat days then marriage. Eating a Big Mac doesn't cause you millions of dollars in divorce. But it does affect you. We've all had a day where we ate like crap the night before and then followed up with a crappy workout the next day.
The main differences between the two words is the emotions that they invoke. When you hear of Commitment you think of sports teams winning championships, atheletes breaking world records, rocky training montages, etc. all because they were committed to their sport. When you hear compliance, you think of the people in cubicles working dreary 9-5 jobs, living passionless lives because they are complying with whatever they are told to do. But a commitment can quickly turn into a compliance if one is not careful. Commitment requires passion and love to truely being successful because of the sacrifices it demands. If you lose that passion and love for what you are doing, then you are simply complying to it. Then it's like being in an unhappy marriage. You are no longer committed to it, you are simply there.
In the end I see three main components of commitment. First is to define what you are committed to and how much of a committment you are going to make. Second is to eliminate excuses. There are no mistakes, only poor decisions. And finally you need to have that passion and love for the commitment otherwise you will just become compliant. No one can define any of these steps or level of commitment for you. Only you can make the choice to commit and stay committed to something. And only you should judge whether or not you are truely committed to your goals. You don't need to justify it to no one else but you.
In the end, only you can define if you are Committed or Compliant.
Commiting to something means you are willing to make the chances and the sacrifice in order to make something successful. Compliance means that you don't attempt to change a thing, you stay with whatever you are doing. Commiting to something means you are willing to work 12-16 hour days, nights, weekends, holidays, etc and pretty much dedicate all of your time and energy to whatever it is you are committed to. Compliance is 9-5 no extra time unless someone tells you to do so. I think we can agree that those are two pretty clear cut definitions.
I think, where the line gets foggy however is defining just how committed you are to different aspects of your life. In this case, we're talking about fitness. Some people will say that 6 days of week is true commitment. Others will say you should be doing two-a-days to be committed. So what's the answer? There isn't one until you first define just what are you committed to becoming and what you want to do.
Do you want to go the games and be competative? Do you want to simply get into better shape? Do you want 2 or 3 times bodyweight lifts? Do you want to be a top 5,10,20k runner? Or are you happy with just being able to walk up a flight of stairs without getting winded?
With commitment comes sacrifice and therein lies the difficulty. Is the sacrifice worth the commitment? Is it worth giving up sweets, bad food and nights out with friends to go complete at a high level of competition? Some say yes, some say no...everyone is going to have an opinion about what you are doing or going to do. And frankly, their opinions really don't matter. The only person who's opinion matters is you. At the end of the day are you happy with what you are doing? If you are, awesome! Keep it up! If not, then you've got to make a change. Because if you aren't happy with yourself, then you are cheating yourself.
You also need to be honest with yourself about your priorities are in life. Committing to 6 days a week might not make sense if it costs you time with your family or causes trouble at work. Everyone has different priorities in life, and I think most reasonable people can understand that. That's something one must take into consideration before deciding what to commit to. That's not making excuses, that's deciding what's right for you.
But once you make that committment, if you say that you are committed to the games and trying to become a top competator. That's where the excuses must end. If you commit to a marriage, then you are done have sex with other people. There is no excuse for cheating. And that's how you must look at all of your commitments in life. Mistakes don't just happen, they are brought upon by bad decisions. You don' mistakingly sleep with someone just as you don't mistakingly shove a big mac down your throat. You actively made that decision to cheat on your commitment. Now fitness and diet are a bit more forgiving on cheat days then marriage. Eating a Big Mac doesn't cause you millions of dollars in divorce. But it does affect you. We've all had a day where we ate like crap the night before and then followed up with a crappy workout the next day.
The main differences between the two words is the emotions that they invoke. When you hear of Commitment you think of sports teams winning championships, atheletes breaking world records, rocky training montages, etc. all because they were committed to their sport. When you hear compliance, you think of the people in cubicles working dreary 9-5 jobs, living passionless lives because they are complying with whatever they are told to do. But a commitment can quickly turn into a compliance if one is not careful. Commitment requires passion and love to truely being successful because of the sacrifices it demands. If you lose that passion and love for what you are doing, then you are simply complying to it. Then it's like being in an unhappy marriage. You are no longer committed to it, you are simply there.
In the end I see three main components of commitment. First is to define what you are committed to and how much of a committment you are going to make. Second is to eliminate excuses. There are no mistakes, only poor decisions. And finally you need to have that passion and love for the commitment otherwise you will just become compliant. No one can define any of these steps or level of commitment for you. Only you can make the choice to commit and stay committed to something. And only you should judge whether or not you are truely committed to your goals. You don't need to justify it to no one else but you.
In the end, only you can define if you are Committed or Compliant.
Saturday, October 30, 2010
Wall Balls and Pull-ups
7 rounds for time of
10 wall ball shots (20lbs ball)
10 pull-ups
Time: 12:47
Hands ripped open again. I need to get another pair of gloves. I also had two crown and cokes last night, and I definately felt those today.
I've gotten quite a few props for my CF Total from members of my box. While I appreciate it I can't help but think "Didn't you see the guy who got nearly 1200?" I guess that's just my competative nature.
10 wall ball shots (20lbs ball)
10 pull-ups
Time: 12:47
Hands ripped open again. I need to get another pair of gloves. I also had two crown and cokes last night, and I definately felt those today.
I've gotten quite a few props for my CF Total from members of my box. While I appreciate it I can't help but think "Didn't you see the guy who got nearly 1200?" I guess that's just my competative nature.
Friday, October 29, 2010
Run and Ground to Overhead
5 rounds
400m run
1000 lbs ground to overhead (did 10 reps of 100lbs per round)
Time: 19:11
I started out a bit slower on the first run and it seemed to help out overall. I almost ended up doing an extra set because I lost count. Fortunately one of the coaches was there to correct me. I still did an extra 400m, I won't complain.
400m run
1000 lbs ground to overhead (did 10 reps of 100lbs per round)
Time: 19:11
I started out a bit slower on the first run and it seemed to help out overall. I almost ended up doing an extra set because I lost count. Fortunately one of the coaches was there to correct me. I still did an extra 400m, I won't complain.
Monday, October 25, 2010
Helen
3 rounds of
400m run
21 KB swings (55lbs)
12 pull-ups
Time: 15:50
It's been a while since I've done a wod like this, need to do more of them.
And it looks like I PR'd my last Helen time by over a minute...BONUS!
400m run
21 KB swings (55lbs)
12 pull-ups
Time: 15:50
It's been a while since I've done a wod like this, need to do more of them.
And it looks like I PR'd my last Helen time by over a minute...BONUS!
Saturday, October 23, 2010
CF Total
Squat: 385lbs
Press: 175lbs
Deadlift: 465lbs
Total: 1025
That's a 1 1/2x BW Squat and a 2x BW Deadlift...BOOM!
Press: 175lbs
Deadlift: 465lbs
Total: 1025
That's a 1 1/2x BW Squat and a 2x BW Deadlift...BOOM!
Wednesday, October 20, 2010
Bodyweight Work
100 Push-ups; 60 sec rest between sets
10,12,7,7,Max (15)
200 Sit-ups; 60 sec rest between sets
15,18,10,10, Max (30)
100 Burpee challenge; day 2 and 3= 5 burpee's
Just trying to do more bodyweight stuff.
10,12,7,7,Max (15)
200 Sit-ups; 60 sec rest between sets
15,18,10,10, Max (30)
100 Burpee challenge; day 2 and 3= 5 burpee's
Just trying to do more bodyweight stuff.
Monday, October 18, 2010
Tabata This!
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Did lunges instead of squats. We scored the total amount of reps.
Score: 294
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Did lunges instead of squats. We scored the total amount of reps.
Score: 294
Week 2!
Squats 5/3/1 220x3, 250x3, 285 x Max (5)
Bench 5/3/1 140x3, 160x3, 190 x Max (5)
Push-press: 135x5, 145x5, 155x3
Box Jumps: 6x10 as fast as possible with 1 min rest in between.
100 day burpee day 1
Had a few more squat reps in me, but my groin felt a bit strained so I stopped.
Bench 5/3/1 140x3, 160x3, 190 x Max (5)
Push-press: 135x5, 145x5, 155x3
Box Jumps: 6x10 as fast as possible with 1 min rest in between.
100 day burpee day 1
Had a few more squat reps in me, but my groin felt a bit strained so I stopped.
Friday, October 15, 2010
Squats and more Squats
Front Squat Sets of 1
250-275-295(F)-285-290-295(F)
First time doing heavy front squats. Couldn't get past 295, I'd get in the hole and have to dump the weight. Pretty sure I could've hit 300 if it weren't for monday's 150 weighted squats. I'll rant on that WOD later...
Back Squats 5/3/1
210 x 5
245 x 5
280 x max (5)
Might've had another rep or two in the tank but really wasn't feeling it after the front squats. Either way, that's my first official 5/3/1 week down.
What I'm really proud of is my girlfriend Shifa putting up 88 lbs 3 times on her first time doing front squats.
250-275-295(F)-285-290-295(F)
First time doing heavy front squats. Couldn't get past 295, I'd get in the hole and have to dump the weight. Pretty sure I could've hit 300 if it weren't for monday's 150 weighted squats. I'll rant on that WOD later...
Back Squats 5/3/1
210 x 5
245 x 5
280 x max (5)
Might've had another rep or two in the tank but really wasn't feeling it after the front squats. Either way, that's my first official 5/3/1 week down.
What I'm really proud of is my girlfriend Shifa putting up 88 lbs 3 times on her first time doing front squats.
Wednesday, October 13, 2010
Goals for the end of the year.
2 1/2 months until 2011. I've been letting myself slack for the past few weeks and I've paid for it. It's time to get focused and bust my ass.
Here's what I've got thus far:
Overhead Squats: 135lbs
Clean: 165lbs
Snatch: 150lbs
Clean and Jerk: 195lbs
Push Press: 165lbs
Split Jerk: 210lbs
Deadlift: 440lbs
Bench: 225lbs
Press: 170lbs
Back Squat: 350lbs
2 mile: 18:54
Weight: 226
Goals:
OHS: 160lbs
Clean: 165lbs
Snatch: 200lbs
Clean and Jerk: 225lbs
Push-Press: 205lbs
Split Jerk: 250lbs
Deadlift: 500lbs
Bench: 250lbs
Press: 200lbs
Back Squat: 400lbs
2 mile: 16:30
Weight 205lbs.
Basically I want to take 20lbs off my bodyweight and put it onto my lifts.
Here's what I've got thus far:
Overhead Squats: 135lbs
Clean: 165lbs
Snatch: 150lbs
Clean and Jerk: 195lbs
Push Press: 165lbs
Split Jerk: 210lbs
Deadlift: 440lbs
Bench: 225lbs
Press: 170lbs
Back Squat: 350lbs
2 mile: 18:54
Weight: 226
Goals:
OHS: 160lbs
Clean: 165lbs
Snatch: 200lbs
Clean and Jerk: 225lbs
Push-Press: 205lbs
Split Jerk: 250lbs
Deadlift: 500lbs
Bench: 250lbs
Press: 200lbs
Back Squat: 400lbs
2 mile: 16:30
Weight 205lbs.
Basically I want to take 20lbs off my bodyweight and put it onto my lifts.
Tuesday, October 12, 2010
Bench Press...in a WOD? Really!?
It's rare that WODs contain Bench Presses
Benchpress
10 x 2 with 60 sec rest between sets
185
190
195
200
205
210
215 x 1 (fail)
215 (Fail)
210 x 1 (fail)
205
Benchpress
10 x 2 with 60 sec rest between sets
185
190
195
200
205
210
215 x 1 (fail)
215 (Fail)
210 x 1 (fail)
205
Monday, October 11, 2010
Part Two
WOD
95 lbs Squat x 50
max rep pull-ups
115 lbs Squat x 40
max rep pull-ups
135 lbs Squat x 30
max rep pull-ups
155 lbs Squat x 20
max rep pull-ups
175 lbs Squat x 10
Time: 23:45
Pull-ups: 34
This one felt good, focused more on my squats and time than the pull-ups. Broke down all the reps evenly and took minimal rest in between. Definately helped me out.
95 lbs Squat x 50
max rep pull-ups
115 lbs Squat x 40
max rep pull-ups
135 lbs Squat x 30
max rep pull-ups
155 lbs Squat x 20
max rep pull-ups
175 lbs Squat x 10
Time: 23:45
Pull-ups: 34
This one felt good, focused more on my squats and time than the pull-ups. Broke down all the reps evenly and took minimal rest in between. Definately helped me out.
Morning Lift
Press 5/3/1
100 x 5
115 x 5
130 x Max (7)
Power Cleans 3x5
95 - 115 - 135
Ring Dips (assisted) 3 x 5
Pull-ups (dead hang) 3 x 5
Yup, I reset again...this time I'm doing it right. Bite me.
100 x 5
115 x 5
130 x Max (7)
Power Cleans 3x5
95 - 115 - 135
Ring Dips (assisted) 3 x 5
Pull-ups (dead hang) 3 x 5
Yup, I reset again...this time I'm doing it right. Bite me.
Saturday, October 9, 2010
EMBRACE THE SUCK
WOD
21 45lbs DB squat clean
63 sit-ups
run 400m
15 45lbs DB squat clean
42 sit-ups
run 400m
9 45lbs DB squat clean
21 sit-ups
run 400m
Time: 19:51
We worked out at our future new location today just to check it down. I'm digging it because it's much closer than the Sandy Springs location, plus our running course now has a large hill on it. Now I know what you're saying "but Scott, wouldn't that make running harder for you? Especially since you already suck at it on a flat surface?"
That's why I like it, because I know running that hill will make me better at running in the long run. No doubt it will suck, hell it sucked today! But that suck will help me not to suck down the road.
EMBRACE THE FUCKING SUCK!
21 45lbs DB squat clean
63 sit-ups
run 400m
15 45lbs DB squat clean
42 sit-ups
run 400m
9 45lbs DB squat clean
21 sit-ups
run 400m
Time: 19:51
We worked out at our future new location today just to check it down. I'm digging it because it's much closer than the Sandy Springs location, plus our running course now has a large hill on it. Now I know what you're saying "but Scott, wouldn't that make running harder for you? Especially since you already suck at it on a flat surface?"
That's why I like it, because I know running that hill will make me better at running in the long run. No doubt it will suck, hell it sucked today! But that suck will help me not to suck down the road.
EMBRACE THE FUCKING SUCK!
Thursday, October 7, 2010
Wednesday, October 6, 2010
2 for 1
Went in this morning because my girlfriend is starting to go to my gym with me, which is fucking awesome! I can't say enough how proud I am to have a girlfriend who's willing to come to the gym with me and try something that most people are afraid of.
5/3/1 Week 1
Press
100 x 5
115 x 5
135 x Max (5 reps)
Squat
205 x 5
235 x 5
270 x Max (5 reps)
Starting over with this to improve my strength. My one rep max's are pretty good but my overall strength sucks.
Afternoon WOD
20 min AMRAP of
95 lbs push-press x 10
35 lbs KB swing x 10
24" Box Jumps x 10
6 rounds + 6 push-press
My hammie's, lower back, and shoulders were still wrecked from monday's WOD so I scaled back the weight on the push-press and KB Swings. I still felt them throughout the workout. I'm not too happy with the results of this workout either but I've taken to reminding myself that I took too much time off in the past, and that's why I'm sucking right now.
I hate going through this, feeling that I should be doing much better then I am. I just have to keep reminding myself that I need to focus on baby steps. Each day I'll get better so long as I put the work in.
5/3/1 Week 1
Press
100 x 5
115 x 5
135 x Max (5 reps)
Squat
205 x 5
235 x 5
270 x Max (5 reps)
Starting over with this to improve my strength. My one rep max's are pretty good but my overall strength sucks.
Afternoon WOD
20 min AMRAP of
95 lbs push-press x 10
35 lbs KB swing x 10
24" Box Jumps x 10
6 rounds + 6 push-press
My hammie's, lower back, and shoulders were still wrecked from monday's WOD so I scaled back the weight on the push-press and KB Swings. I still felt them throughout the workout. I'm not too happy with the results of this workout either but I've taken to reminding myself that I took too much time off in the past, and that's why I'm sucking right now.
I hate going through this, feeling that I should be doing much better then I am. I just have to keep reminding myself that I need to focus on baby steps. Each day I'll get better so long as I put the work in.
Monday, October 4, 2010
Deadlifts and Push-ups
10 rounds of
15 reps, 135lb deadlifts
15 push-ups
Time: 22:38
Not happy with this time at all. But that's what I get for taking so much fucking time off.
In other news I failed my PT test this past saturday. On top of that I also failed my height and weight test. I'm still embarrased and extremely pissed off at myself even today. I've had no consistancy in my workouts the past few weeks and I've eaten like a fatass as well.
I'm better than this bullshit....
15 reps, 135lb deadlifts
15 push-ups
Time: 22:38
Not happy with this time at all. But that's what I get for taking so much fucking time off.
In other news I failed my PT test this past saturday. On top of that I also failed my height and weight test. I'm still embarrased and extremely pissed off at myself even today. I've had no consistancy in my workouts the past few weeks and I've eaten like a fatass as well.
I'm better than this bullshit....
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