Tag Archives: strength

You Got Sole?

25 Feb

2Socs, Thunderbeast and I (WindInHisHair) knocked out a 6Soles workout yesterday as a team….


100 HSPU

200 RingDips

250 Sprawls

300 WeightedVest Air Squats (40#)

200 2Pood KB clean

200Dead Lift @ 175#

500m Row per person

…more details coming soon about 6Soles, so stay tuned


I put my heart and my soul into my work, and have lost my mind in the process.Vincent van Gogh



23 Feb

…well, Do You?!

Integrity without knowledge is weak and useless, and knowledge without integrity is dangerous and dreadful.Samuel Johnson

Any Questions?


The Aftermath

21 Feb

…make that a large cup!

“Your training partner’s name is pain. You start out trying to ignore him. Can’t do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say “Please stop, please go away. I promise never ever to do this again if you just leave me alone.” But he won’t. Pain only climbs off if you do. Then you’re beaten. “
– Scott Martin

Pain is inevitable.  Suffering is optional.


The above quotes basically sum up the Austin Marathon I completed yesterday.  For those of you who have never pushed through physical/ mental barriers YOU ARE NOT LIVING!  You are a shell of human being.  There is nothing better in life then seeing a wall and blowing that SHIT UP.  Because if you blow it up… it is no longer a wall, but if you avoid it, that wall ONLY GETS BIGGER!  I have said this before, but Nike has been spot on with at least one thing… JUST DO IT!



Coming Home

14 Jan


There’s nothing half so pleasant as coming home again.Margaret Elizabeth Sangster


Strength work with bench/ back squat/ gymnastic skills

7 Rounds

7 Power Snatch

7 Overhead Squat
…7 Snatch Balance
(115lbs for all 3 movements)

*borrowed from Graham Holmberg*


13 Jan

I guess homeboy didn’t get the memo about running on water is considered IMPOSSIBLE.

What are your boundaries?  Did you set them, or did someone else set them for you?  In this illusion we call Earth, the impossible becomes possible every waking moment.  Don’t set boundaries for yourself, and don’t let anyone tell you that you can’t do something…

Whatever The Mind Can…… Conceive It Can Achieve. (W. Clement Stone 1902-2002)



Active Recovery/ Read for 90minutes or more


Baby Steps

11 Jan

…I have been hitting the Crossfit.com pretty hard for the last week and half, and boy am I sore!  Since New Years day I haven’t had a drop of alcohol as part of a 100 day challenge to myself, my mindset was that I would drop a few “holiday lbs” but that has not been the case!  I have actually put on 5lbs, I feel great, and my crossfit cardio is slowly coming back to me…  BABY STEPS!  Today’s workout is from Crossfit Football, with slight modification.  Instead of a full gasser I will be running 400m’s.

I spent twelve years training for a career that was over in a week. Joe Namath spent one week training for a career that lasted twelve years.
Bruce Jenner


Strength Snatch Practice



Complete 7 rounds for time:

7 Deadlifts – 315 lbs
1 Full Gasser
15 Pull Ups

*Rest 45 seconds between rounds

Post times to comments.

Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

The Pat Tillman Foundation



4 Jan

..I’m not going to lie, this past December I enjoyed quite a few cocktails.  Christmas parties, parties at friends homes, 6 days in Lubbock, the list goes on.  It has been 3 days since my last alcoholic beverage and I feel great.  My sleep is back on point, my dreams at night have “turned” for the better (I could write a whole blog on alcohol induced dreams), I’m waking up with more energy, a better attitude…this list could go on as well.  The challenge is 100 days alcohol free, which would put me deep into Sectional tryouts, so far so good..ONE day at a TIME.

Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.



Front squat 3-3-3-3-3 reps

Row 2000m, 2minute rest-/ Row 1000m, 1minute rest/ Row 500m