Africa Photos

Morning Classes Going Great

For about 2 and a half weeks now I have been dragging my ass out of bed, as well as the asses of about 4-5 people depending and going through a workout at 5:30 AM.

I thought it would be a terrible experience for two reasons. The first reason: I HATE mornings. The second, Most other people HATE mornings. I was left to assume that myself and the trainees would but heads. Turns out, things go pretty smoothly. I enjoy getting up now, and I even occasionally smile. Its a great feeling to get up before the sun and accomplish more in 1 hour than most people do all morning. I gotta give it up for the "Coalition Crew" All five of them.

Todays Workout:

3 Rounds:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Jumps with jump rope

Everyone did great, all right around the 20 minute mark. Keep up the good work!


I have moved my training blog to www.manufacturedman.blogspot.com. Gotta keep your business and personal life seperate.

Training

Shoulder Press 5x5 *DELOAD WEEK*

5@65lbs
5@80lbs
5@100lbs

Metcon:
"Angie"
100 Pullups
100 Pushups
100 Situps
100 Squats
For time

11:51

Pull ups were a breeze, pushups were ok, situps were the weakest, and squats were easy.

My PR for this workout is 10:15, so kind of disapointed about that, but I definitely didn't push THAT hard with it being a light week and all. Still very happy. I have seemed to add about 5-8 lbs to my frame since I left and I am still keeping the same quickness. We will see what the coming months bring.

Sunday Funday

This Staurday was a much needed rest day but on Sunday I decided to step out and be a kid, which I think is very important. Stop caring about who is watching you and just act alittle silly.

Training, and I use that term loosely, involved about an hour and a half of tire jumps of about 45 inches, various vaults, front flips, handstand, round-offs, cartwheels, and I finally nailed a freestanding clapping handstand pushup. It was so nice to just have fun and play outside. Taking away the rest periods, the rep schemes and everything else that sometimes bogs down training and really turns working out into work makes for a much more enjoyable experience.

Training:
1 1/2 hours of basic gymnastics, sprints, vaults etc.

Training

Back Squat
5-3-1
5@275lbs
3@300lbs
4@335lbs

3 Rounds For time:
30 Pushups
21 Overhead Squats @ 95lbs
6 Minute Cutoff

After 6 minutes I had completed 2 Rounds and 25 Pushups

Rest 30 Seconds Then:

3 Rounds
30 Toes To Bar
30 Ground to Overhead @ 95lbs
6 minute cutoff

After 6 minutes I had completed 1 Round and 15 TTB

I felt strong on the overhead squats, but the second workout got me. The ground to overhead was painstakingly slow.

Get Your Roll On

Revocery is crucial. Sometimes, many of us fail to realize this. We tend to think athleticism is only found in the gym between reps and rounds. Fine tuning your rest and revovery periods are just as important as how intelligently you train.

Self Myo-Fascial Release (SMR) isn't a new concept but it has been gaining ground among many athletes as they realize the necessity of recovery. Realize that the better you can recover, the faster you can get back into the gym with a fresh set of legs and a solid back.

SMR can be painful but the gain is worth the pain. Start with these basics.

Back: Deadlift got you permanently hunched? Do pullups have your back in knots. Start by placing a foam roller (available at numerous sporting goods stores) underneath your upper back and put your hands behind your head. Now slowly raise your hips off the ground until only your feet are supporting you. Slowly roll down your back and when you feel any hotspots (trust me, you'll know it) stop and apply direct pressure until pain is diminished by 60-75 percent. Continue down and repeat as necessary.

Iliotibial band: You squat MAD weight, but you're also MAD tight down low. I have the solution, it's painful and should be done only as much as you can physically handle it. Lay on your side with a foam roller underneath the meaty part right below your hip. Keep your head nuetral and your face grimaced, you'll feel it. As with the back, gradually work down and stop and visit each sweet spot before movin' on.

Calf: Sit down with legs stretched out in front of you, bring one foot to your butt, and roll out the opposite calf. Start low on the leg and work up towards the knee, you know the deal by now. Work out sweet spots until pain is lowered by about 60-75 percent.

There are different types and sizes of foam rollers and personal experience will more than likely be the deciding factor on which size or type you use. Many companies also offer other self massage tools, such as "the Stick" and Body Secrets handheld massager ball. Experiment and play around with each and see what works best for you.

If you're on budget, I find that taping two lacrosse balls together makes a PERFECT tool to work out the muscles of the middle back (trapezius, Rhomboideus Minor etc.)
A PVC pipe cut to about 1 and a half foot length is good for the quads and calf muscles.

Whatever method you decide to use, be smart about it. Don't overdue it, and keep at it. Using these guidlines and doing research on your own can lead to better recovery and an increase in performance.

Training:
For time:
15 Snatch @135lbs
15 HSPU'S
15 L-Pullups
15 HSPU'S
15 Snatch @135lbs

I had to stop at 5 reps on the last set of snatches. My shoulder gave me some grief. Better safe than sorry, but I was at 17 minutes and 30 seconds.

Deadlift 5-3-1
5 Reps @ 310
3 Reps @ 350
4 Reps @ 390

Focused on form.

Fixing the Weak Link

It's pretty easy to neglect certain elements of overall fitness when you get into the zone. Day after day of heavy lifting, short metcons and endurance workouts has left me seemingly blind to seeing any weakness that may exist, so I continued on with my training, thinking I was nearly bulletproof. I had just finished 3 rounds of 15 Burpees, 20 Unbroken Pullups and 25 GHD situps. I then decided that I was going to attend the six o'clock yoga class.

Bad idea.

Not 2 minutes into it, my hips cramped, my back spasmed, I almost passed out and nearly shit myself. I felt like an absolute fool. There I was, a larger male that looks physically fit, but I can't balance, bend or twist to safe my life. I felt like an idiot. I was constantly swearing under my breath, gritting my teeth and thinking, "I swear to God, I am leaving on the next down facing dog." But I didn't leave, I couldn't. That's just my mentality now. After I calmed down, controlled my breathing I really started to come to the realization that flexibility is a huge issue for me.

It bit my ass at the SoCal sectionals. I couldn't get comfortable in the overhead squat position and my hips didn't have the elasticity to allow me to get into an L-sit with ease, the two events I finished the worst in. I don't know what was worse, my miserable experience with yoga or the fact that I had a huge hole punched in my fitness last night.

Discovering weaknesses is crucial to the success of any athlete, but more important than that is the ability for the athlete to swallow his or her pride and fix those weaknesses.

Needless to say, I have started an extensive stretching and mobility regimen.

Training:
10 Minutes of Muscle-Up work, focused on the transition and linking multiples.

3 Rounds:
15 Burpees Unbroken
20 Pullups Unbroken
25 GHD
1)2:33
2)3:00
3)3:13

1 Painful hour of yoga

Namaste.

What's Up With Supps?

Alot of people ask the question, "Hey man, What supps you takin?" I usually answer quickly, "Steroids", just to get a rise out of people. Truth is, I don't really take much in the way of supplements. I get most of what I need through the quality foods I eat. I can say with confidence that food is one of the best "supplements" you can take.

There are some supplements that may prove beneficial to those individuals training with higer levels of intensity, the elderly, or any one really looking to gain ultimate health and function.

So what should you take? Well, I am going to step on my soapbox for a minute here and say, "Don't be a fish!" What do I mean by that? Well, all too often I see people, more specifically, men aged 20-30 years old flock to the supplement section of a store. They are mesmerized by the flashy packaging just like a fish is attracted to shiny lures. Stay away from the glitter and glam of MuscleTech and other companies that use buzzwords like "unbelievable gains" "mountains of muscle" or "Limitless energy" Ok, so those probably aren't real advertisements, but I have seen some pretty ridiculous ones like "gain 7 pounds in 7 days." That is just unhealthy, period. Remember, if it sounds to good to be true, it probably is. Don't waste your money and certainly don't feed the Animal. What I mean by that is, don't do your part in keeping these companies around. Companies that pray on the naive. An industry that feeds off the vanity of society.

Ok, so your supplement selection was just whittled down by, lets say 85 percent. What should you take now?

Fish oil (pill or liquid)- The list of benefits associated with fish oil is long. Some include: Fat loss, anti-depressant, lowers cholestorol, pain relief, higher intelligence, protection of heart attack. You get the idea. Its pretty impressive stuff.

Multi-Vitamin-Sometimes we simply can't take in all the nutrients we need. This, in my opinion acts as sort of a buffering agent between you and optimal vitamin intake. Vitamins A, B, C, D, E, K etc help regulate our bodies natural funtions.

Creatine- This is likely the most studied supplement of the market, so I will give it the credit it deserves.

Creatine is found naturally in our body, so when people say it's not "all natural to take creatine, they are technically wrong. This supplement has gotten a bad rap in some circles, with critics saying that in can lead to hydration issues and muscle cramping. Recent studies show these claims to be unfounded. Creatine boosts your physical performance by increasing the number of times your ATP (ADENOSINE TRI-PHOSPATE) can be recycled during your intense physical activity sessions without actually increasing the amount of ATP stored in our muscles. The down and dirty, laymens terms? It should increase the amount of work you can do without rest. It can also make you stronger, therefore I advocate cycling on and off it, and following the guidelines suggested on the packaging. I wouldn't worry too much about the water weight you will gain, get over the vanity etc, and just get stronger.

L-Glutamine- This is another great supplement for any athletic quest. Why? Glutamine helps you recover faster, thereby reducing the time spent out of the gym from being too sore to train. It can also increase your growth hormones and better your training.

These are the basics. Stick to these and you're money. Or try steroids for a quick fix. Just kidding, but seriously. Before you begin any supplementation, do your research, ask around and just be smart. Supplements can do alot of good in recover, increase in performance etc, but if neglected, they can do more bad then good.

So what supplements do I take?

Glutamine
Fish Oil
Creatine
Multi-Vitamin
Amino Acids
Occasional Post workout Carbohydrate drink mix
Food

See, pretty simple, and no need to glamorize it with hyped up muscle products.

My Training:
Tuesday 20100720
STRENGTH:
Shoulder Press 5/3/1
5@120
3@130
5@150

"Helen From Hell" "Hellen" Whatever you want to call it, the second workout from the CrossFit Games.

Run 1200 Meters
63 KB Swings
36 Pullups
Run 800 Meters
42 KB Swings
24 Pullups
Run 400 Meters
21 KB Swings
12 Pullups

17:37

A Case of the Mondays

Today didn't really go as planned. I had every intention of going in the gym with a full head of steam. That went well until I finished my front squats. I attempted "Amanda" and to my dismay, the 135 pound snatches were to heavy to rep out for 9-7-5. I chalked it up as practice and hung my head low.

Front Squat
5/3/1

5@275lbs
3@285lbs
3@315lbs

Four Sets:
15 GHD situps
15 Pushups (hands off deck at bottom)
Rest 60 seconds
1):51 Seconds
2):47 Seconds
3):46 Seconds
4):46 Seconds

All Good Must Come to an End

Calm down. Its not the end of my blog. Keep dreaming!

This W.O.T (week of training) has been rough. Five days solid of multiple workouts and very strenuous activity. Like the title says, It has came to and end. Todays training started out with...drum roll please....FRAN.

21-15-9 Reps of this couplet
95lb thrusters
pullups
Previous PR: 3:09
NEW PR!: 2:45

I felt like an absolute train wreck, but it happened, I saw the light at the end of the tunnel and powered through. I literally locked up afterwords. It was incredible.

After I picked myself up and dusted myself off I went right into some Push Jerks: 1-1-1-1-1-1-1

1@135
1@185
1@195
1@205
1@225
1@245
1@260 Failed twice.

I was alittle disappointed, as my previous PR was 255, but I don't sweat the small stuff. A PR on Fran is a HUGE deal.

Post workout nutrition brought to you by: PaleoKits

Until next week, Safe lifting and happy training!

Why I Train

People often ask me, "What are you training for?" or "Why are you training so hard?" My first repsonse is typically, "nothing really." and "No reason in particular." After I have cleaned up and re-racked my weights, it usually gets me thinking, "Why do I train?"

The answer consists of several different reasons. I think the first and foremost is because it is something I whole heartedly enjoy. I get butterflies before every single workout. The emotion I feel as I lace up my shoes and chalk up my hands is indescribable. People may not understand this concept. Why get so excited over something that most people consider a chore or just another part of growing up in a vain society. I look at it as a vacation from the normal. I never understood how people could waste time with things like poker or video games, until I realized that, too them, they aren't waisting time. It is a labor of love for them, and the same goes for me.

The second major reason why I train is the simple fact that, in some areas of my life, I love to be pushed. Discovering where my breaking point is, and attempting to surpass that is a hobby for me. It shows what a person is truly made of. The fact that me, and thousands of others push themselves to break day after day and get right back to it after a nice rest day is a true testament to mankind. There comes a point, for me, when I think of myself as a machine, when performance becomes automatic. Pain exits the room and I am left on my own. It is an indescrible feeling.

The third reason is to break free from the norm. The majority of americans find it much easier to sit and watch than too stand and preform. It gives me alot of pride knowing that I am doing this type of stuff. I so desperatley want to grab the hands of those on the couch, to capture the minds of those glued to the television. I feel that everyone has the power and ability to preform. The hard part is breaking them out of their seditary mold, and introducing them to a life of happiness.

This is why I train. Everyday. I am not just training my body. I train my mind as well. I do it so I can handle the tasks of daily life through love, labor and sanity. Why do you train? Or better yet, Why DON"T you train?

Wednesdays Training:

Warm-up:
3 Rounds
20 Double Unders
10 Jump Squats
5 LaLanne Pushups
Sampson Stretch, Shoulder Dislocates, Trunk Rotation and other
light stretching.

A1) Back Squat 5-4-3-2-1
5@285lbs
4@305lbs
3@315lbs
2@335lbs
1@355lbs
A2)Handstand Pushups x4 (too depth)

REST 10MINUTES

4 Sets of:
12 Burpees
40 Double Unders
Rest three minutes between each.
1) :51
2) :53
3) 1:02
4) :53

The Road Goes On

This is my Official announcement: I am compteting at next years European Sectional. Now its out there and I cant let the people down. I fully intend on going and giving it my all. That is, of course, unless some unforeseeable thing occurs that causes me to miss it. That being said, the journey continues.

Tuesday:
Strength
Deadlift:
3x3
1)290
2)330
3)370
REST 10 MINUTES

Four Rounds
400m Run
50 Squats
10:28

3 Sets
10 Unbroken Power cleans @ 135 pounds
20 Clap pushups
Rest 3 minutes between sets.

Really focused on controlling my breathing and form. It went really well this evening.

Consistancy

While things come and go, there are always a few constants that for the most part remain the same. Looking at it from a military perspective. The Air Force will ALWAYS have the ice cream after dinner. (me excluded) The Marines will ALWAYS take your girl. The Navy will ALWAYS be the wanna be cool kids, and the Army will ALWAYS be the lackey. I say this jokingly of course and I will always have nothing but repect for the men and women of the Armed Services of the United States.

One thing that will truly remain constant: I WILL train.

Rain, sleet, snow or hail. I will find a way to make it work. Luckily, the gym here is nice and I put in work. 5 days a week of focus, dedication and perspiration.

My Training:

Monday:
Some light (135lb) snatch work as a warm up.

Strength:
Front Squat 3x3
1) 285
2) 305
3) 295 (had to drop for safety, No bumpers)



Tuesday:

Felt really good going into and went alittle overboard.

For Time:
"Joshie"
40lb Dumbell Snatchx 21 reps with right arm
21 L-Pullups
40lb Dumbell Snatchx 21 reps with left arm
21 L-Pullups

8:50

Snatches were full squat

REST 10 MINUTES

30 Second Sprints on treadmill with 12 percent incline.
Repeat 8 times, rest 2 minutes between sets
In between sets four and five, rest 8 minutes and preform tabata pushups.
Speeds:
1-7.0
2-7.5
3-7.5
4-8.0

Tabata Pushups: 21, 21, 21, 17, 13, 13, 13, 13

5-8.5
6-8.5
7-8.5
8-9.0

REST 5 MINUTES: 4x15 GHD Situps, 3x15 Unbroken kipping pull ups

I cooled down with some parrallette work for about 5-10 minutes.


What have you done lately?

What's In Your Bag?

The Gym Bag. A smelly, musty and significant part of the gym scene. A useful tool in developing a sound body and mind. It is our toolkit, necessary in recovery and repair. With literally hundreds of thousands of products on the market, we need to sift through the unnecessary and figure out what works for us.

These are the essentials.

1. First and Foremost, Water. Without it, performance diminishes significantly. I shouldn't have to go anymore into it.

2. A correctly sized jump rope. This is crucial for a decent warm up. It trains cardiovascular/respitory endurance and hand eye coordination. Make sure when you're finished you wrap it neatly, because a tangled jump rope can totally throw off your game.

3. A tennis ball, lacrosse ball or foam roller. I'll go more into self massage in a later post, but rolling out your tight spots and knots can significantly improve your range of motion and recovery time. Use it to roll out quads, lats, calfs etc.

4. Chalk. When you're lifting heavy shit, you gotta have a good grip. 'Nuff said. Just don't be the guy that prances around with a cloud of chalk behind him.

5. Proper footwear. Olympic Lifting? Pack some oly shoes. Running? Bring the vibrams. Basic metabolic condtioning? Standard athletic shoes will do. This one is pretty much personal preferance.

6. Post workout food. More often than not, this will be a blend of protein and carbs. The longer the workout, typically the more carbs you'll need. More strength based will require a more protein-centric meal. Keep it simple. Don't bring a microwavable meal to the gym. Cold chicken breasts and a ziploc with some blueberries is good. Chocolate milk is also a great post workout meal.

7. Stopwatch. Especially if most of the workouts require some sort of timing. This can go for strength too. Rest cycles are often 2-3 minutes. Wristwatches work well, and I am a huge fan of the G-Shock series from Casio, but any old watch will do.

8.Athletic tape. When you're busting out a sub 15 Angie (100 pullups, 100 squats, 100 pushups, 100 situps) your hands are literally going to fall apart. A quality athletic tape can help out your grip and provide a barrier between your open sores and the bar.

9. Journal. Record everything you do. Tracking progress is essential in becoming a better athlete.

10. A calculator. Highly recommended for strength days when you need to calculate your one rep max on the fly. Im old school, I bring my abacus, but a simple dollar store calculator will do.

11. Socks. I don't know how many times I had to work out barefoot, not by choice, but because I wore sandals to the gym and completely forgot that socks existed. It's nice to throw an old pair in the bag just in case.

12. Extra shorts. Hell, a whole extra outfit. Again, Just in case.

13. Ipod. Motivation is tough to come by when working out by yourself. I always work out on a different level when Styx is playing in my ear. FInd your songs and crank the tunage.

That is the basic gym bag. It allows for some customization. Advanced or more specialized athletes may need other things like wrist wraps, cleats or boxing gloves, but again, its all personal.

Notice, I didn't mention a few things that we always see in gyms. I didn't say them because they shouldn't be allowed.

1. Gloves: A phsycological crutch. Be a man or woman and develop some calluses so you can slap the shit out of someone when they say your hands are too rough.

2. Books: If you can read while working out you have a serious issue.

3. Protein, Shakers, supplements of any kind: I don't want to be distracted by the sound of a shaking bottle or you gagging on a handful of pills. Save it for home, better yet, stick to fish oil and amino acids. That's it.

A well packed gym bag is a tool chest for the elite athletes and everyday gym goers. Knowing what you have on hand can allow for a more efficient workout. So get packing and hit the weights, buttercup!

Djibouti; So Nice They Named it Twice

It's good to be back. I have been settling in Djibouti City, Djibouti for the past two weeks and am finally getting a chance to kick my feet up. It's been one hell of an experience so far, and I have experienced quite a bit in the relatively short amount of time that I have been here. For example:

Grand Bara: Since I was a child watching people break the land speed record on dried up lake beds, I had always wanted to race across the cracked landscape as fast as I could possibly go. Sadly, the Toyota Landcruisers become unruly after about 90 kilometers an hours, so I kept her at 85. It blew my mind as to how much nothingness was out there. The silence was unlike anything I have ever experienced. A calming silence, no electronic hum, no rattling A/C unit, just pure silence. The darkness was the same way. The near absolute darkness that was only interupted by the stars and distant light of fires on a far away hillside. It brought peace of mind to be so primitive for those few short hours.

With being away from home, family and friends, several things increase in importance:

Communication: It seems that time dissapears faster than 34x32 shorts at the BX. That was a military only joke, so bear with me. Alot of time is "wasted" walking. Combine that with the HUGE time difference of 7-10 hours and you're looking at some late nights on the phone. Sleep being of high importance for me, I save phone time for the weekends. The Internet is slow here, too slow to even bother in most cases, I occasionally update facebook and email a few people here and there. I am in the process of writing letters to my loved ones (you know who you are) and I apologize in advance if I seem to be forgetting about you. Im working on it!

Food: Delicious. People complain, but the holds ZERO relevancy for me. They are idiots. Keeping paleo is easy out here as well. They even have avacados! We have steak on friday, seafood on tuesday (I think) and a great variety any other time during the week. Sadly, there is alot of junk food too, and I see the fat sailors, soldiers, airmen and marines digging into the Ice cream, cakes and cookies. They say you either get in the best shape of your life on deployment or you become the fattest you've ever been. I'm in the first catagory.

Morale: High. With three beers a day rationed to me (I only drink Fridays and occasionally Saturdays) life is good! Combine that with the perfect cure for a hangover, a pool, and life is sweet. The gym here is pretty cool too. You get alot of guys trying to show boat and parade around with sleeveless shirts and cologne on, but I don't let that bother me. I laugh at them and just shake my head, and proceed to deadlift 450 pounds.

Living: Cramped. I have a changing area, living room, bed, storage area and kitchen. All those areas, sadly, are literally in my bed, and "walking" from one area to the next is as simple as using your imagination.

Life isn't always good, I do have a few gripes, and venting is one of the best forms of therapy out there.

1. If I see one more dude wearing Vibram Five Finger shoes do nothing but Exotic Ab exercises and dumbell curls, I'll lose it!

2. I hate how everything is just a constant battle of testosterone. Especially friday night when Alcohol and girls are involved. And speaking of girls.

3. Girls, stop dressing up like you're in LA getting ready to hit the clubs. If you want a man, you'll get one. With a 30:1 ratio, Rosie O'Donnell could have them lined up if she so chose.

4. The heat. Unbelievable heat. There has yet to be a day with a high under 95. Most days are 110+ degrees.

That's about the gist of things out here. It's like anywhere you go. Full of ups and downs. Fortunatley, the ups are much more plentiful than the downs.

Globtrotting Day 4

I can't really call it globetrotting when I have been in the same place for three days, but for three days now I have endured the hassles of checking In through security, the cries of babies, the fake and overly polite smiles of stewardesses. And for three days I have returned to Norfolk, VA. Three days and three hotels. Living out of a bag has its advantages, less responsibility and hassle. But the disadvantages are prevalent. No clean clothes and no toiletries.

Basically, it sucks.

Being in VA has taught me a few things. The most important Is that I want to live here when I inevitably leave the military. The simple fact that I have left three times and returned right back to Norfolk should and has been taken as a sign that this Is simply where I belong.

Second, Virginia, bless her heart, has an obesity problem. A large one. Pun intended. I never really saw it living In California because vanity is the norm out west. But being here and seeing the lifestyles makes me want to help.

Third, Virginia is hot! The humid heat permeates through the air and as soon as you step foot outside, you're drenched. I love It for some strange reason. I love the outdoors here as well. So green!

As far as the blog goes. The more I think about it and the more I realize the new direction coalition fitness is going until I get out, the more I want to stray away from posting daily workouts for the masses. Some days a post will be impossible. And missing multiple days would spell disaster. I have decided that, for the time being, I will use this blog as a workout journal. I'll post the workouts I do and the times, loads, round, reps etc. If you still want to follow, by all means, please do. If you want custom programming to get you started, email me.

Cgcurrie65@gmail.com

The workouts ill be doing will be intense and taxing both physically and mentally as I am training for next years sectionals/regional//games.

Until next time!
Cameron Currie

Globetrotting: Day 2

First, let me start off by sayin: ignore all spelling errors. I am fat fingering in the Norfolk airport terminal on my phone.
Secondly, I have decided that I will occasionally throw some random stories, pictures and info of my travels on this blog. That sounds much more appealing than starting a separate blog.

On that note.

I love traveling. I love people watching, but hate getting caught. I love flying but hate landing. It's a give and take relationshipthat you have to take the bad with the good. You can't be 100 percent pleased 100 percent of the time. That's life. The sooner you realize that, the more enjoyment you find in life.

In some cases you can take the good with the bad. For example, I'm flying like an aristocrat heiress, and have more luggage than the Hilton sisters, so my excess baggage feel were 500 dollars. Unlike the Hiltons, a BJ would not pay the bills. Thats the bad. The good? I put it on my government travel card. Things work out more often than not. If they don't, who cares. Suck it up. You are probably better off than most anyway.

Life throws us bad day in and day out. Accepting that, and rebounding will improve life in more ways than you know.

WOD:
Strength:
Overhead Squat
5x5
Metcon:
100 burpee pullups for time.

Cool down:
Thorough stretch and run 400 m at a gradual pace.

The Journey Begins, and you have a rest day.

I have FINALLY begun my journey to africa, and I gotta say, Its about damn time. The chaotic nature of my life lately has really tested my patience. I am just ready to get settled down. Speaking of settling down, Todays WOD is:

Rest, Recover, Relax and Recuperate.

The four R's. Know them, love them. They are just as important as working out. More posts to come soon.

WOD for Sunday.

WOD:
Warm up:
Run 800 m
* focus on form and breathing.

...Strength:
Bench press
Find youre one rep max

Metcon:
"elizabeth"
21-15-9
Cleans @ 135#s
Ring dips.
Adjust weight as needed.

Cool down.
Jog 800 m
Stretch.

Saturday WOD

WOD:
Warm up:
3 rounds:
5 pullups
10 dips
...15 squats
* stretch quads and Hamstrings thoroughly

Strength :
Front squat
5x5
*focus on proper depth (hip crease below knee.) Go slow on the way down and try to take a good three seconds to reach bottom.

MetCon:
As many rounds as possible in 12 minutes:
Each round is:
5 burpees
10 box jumps
20 double unders or 20 tuck jumps

Post loads and rounds to comments