Archive for October, 2009

Alec Hanson

Rest

or

Barbellque!

War

“One evening an old Cherokee told his grandson about a battle that goes on inside people. He said, ‘My son, the battle is between two ‘wolves’ inside us all.

One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.

The grandson thought about it for a minute and then asked his grandfather: ‘Which wolf wins?’

The old Cherokee simply replied, ‘The one you feed.’”

-Unknown

You are at war with yourself. There is a battle raging everyday for your life. It may not look that way, but it is there. Often times the war is fought through sabotage and manipulation. It is fought in the background of your mind and in the subtle nuances of your day.

It’s present for every meal choice you make; should you eat the foods you know are good for you or stick with the donut and coffee. It’s there when you are getting off work or when the alarm clock goes off at 6am; should you make it the gym or just hit snooze.

It’s a devious war fought in ways you can’t imagine. You have ally’s in the friends you surround yourself with, your CrossFit partners. And you have enemies is places you never look; your colleague who pushes cookies down your throat or in your family who mocks your lifestyle or teases you into eating garbage.

So let me ask you, which wolf do you feed? Do you feed the one who is fighting for your health, for your longevity and for your life. The wolf who wants you to live long and powerfully, who fights for you to be able to pick your grandkids up when you are 75 and stay out of a nursing home. The one who wants you to be ready for anything, filled with the confidence and ability to move powerfully in the world around you. Or do you feed the other one, that scraggly, mangy wolf who lies to you about the enjoyment of today, filling your mind with the BS that you should just enjoy life, tempting you with the falsities of society; tricking you into being unhealthy and reveling in the fact that you are slowly and effectively killing yourself.

Don’t be misled. Every single action you take today regarding your health has massive long term ramifications. You are establishing habits for the rest of your life today. If you set a diet for yourself and you cheat on it every week (not just on designated cheat days) then guess what? You are becoming a cheater and a liar. It’s that simple and that devious. But that one wolf does not want you to hear that, it whispers that what I am saying is crap. Who cares if you have one cookie or eat bread everyday, it’s not that bad for you…

So which wolf you feeding? 
And most importantly;

Who are you becoming?

By Alec Hanson
The CrossFit Gamer
CrossFit Costa Mesa

Happy Birthday Jen O

“Annie”
50-40-30-20-10
Double unders
Sit ups

Back Squats

5,5,5,5,5.

If you can’t complete five in a set drop the weight and repeat the set, you want to be able to just complete the 5 reps with the weight for the set.

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
 

“Nate”

AMRAP in 20 minutes

2 Muscle ups

4 HSPU

8 KB swings

If you don;t have muscle ups use 3x dips and pullups. Or try doing burpees instead to keep the pace up.

If you don’t have handstand push ups use shoulder press.

Rest Day

Practice a weakness; double unders, pull ups, push ups, HSPUs, whatever is your goat.

“What we hope ever to do with ease we may learn first to do with diligence.”
Samuel Johnson

“Michael”

3 Rounds for time of:

800m Run

50 Back extensions

50 Sit ups

Deadlift

1,1,1,1,1,1,1

Tommy V

“Tommy V“

For time:
55kg Thruster, 21 reps
15 ft Rope Climb, 12 ascents 
55kg Thruster, 15 reps
15 ft Rope Climb, 9 ascents
55kg Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Sub jumping towel pull ups for rope climbs; 90 first set, 70 second set, 45 third set.

CrossFit Dirty South

Who’s going to be the first to get a CrossFit Feel Good tattoo?

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

CrossFit Eastside

Rest day

or

US Secret Service snatch test

As many 24kg kettlebell snatches in 10 minutes.

For the purposes of the workout if you need to scale the weight do so.

“The test of a good teacher is not how many questions he can ask his pupils that they will answer readily, but how many questions he inspires them to ask him which he finds it hard to answer.”