Tagged as: weighted pushup

CEO of Go Daddy Shares Life Lessons

Brad Killing the air squats
1.

 Get and stay out of your comfort zone.

I believe that not much happens of any significance when we’re in our comfort zone. I hear people say, “But I’m concerned about security.” My response to that is simple: “Security is for cadavers.”

2.

 Never give up.

Almost nothing works the first time it’s attempted. Just because what you’re doing does not seem to be working, doesn’t mean it won’t work. It just means that it might not work the way you’re doing it. If it was easy, everyone would be doing it, and you wouldn’t have an opportunity.

3.

 When you’re ready to quit, you’re closer than you think.

There’s an old Chinese saying that I just love, and I believe it is so true. It goes like this: “The temptation to quit will be greatest just before you are about to succeed.”

4.

 With regard to whatever worries you, not only accept the worst thing that could happen, but make it a point to quantify what the worst thing could be.

Very seldom will the worst consequence be anywhere near as bad as a cloud of “undefined consequences.” My father would tell me early on, when I was struggling and losing my shirt trying to get Parsons Technology going, “Well, Robert, if it doesn’t work, they can’t eat you.”

5.

 Focus on what you want to have happen.

Remember that old saying, “As you think, so shall you be.”

6.

 Take things a day at a time.

No matter how difficult your situation is, you can get through it if you don’t look too far into the future, and focus on the present moment. You can get through anything one day at a time.

7.

 Always be moving forward.

Never stop investing. Never stop improving. Never stop doing something new. The moment you stop improving your organization, it starts to die. Make it your goal to be better each and every day, in some small way. Remember the Japanese concept of Kaizen. Small daily improvements eventually result in huge advantages.

8.

 Be quick to decide.

Remember what General George S. Patton said: “A good plan violently executed today is far and away better than a perfect plan tomorrow.”

9.

 Measure everything of significance.

I swear this is true. Anything that is measured and watched, improves.

10.

 Anything that is not managed will deteriorate.

If you want to uncover problems you don’t know about, take a few moments and look closely at the areas you haven’t examined for a while. I guarantee you problems will be there.

11.

 Pay attention to your competitors, but pay more attention to what you’re doing.

When you look at your competitors, remember that everything looks perfect at a distance. Even the planet Earth, if you get far enough into space, looks like a peaceful place.

12.

 Never let anybody push you around.

In our society, with our laws and even playing field, you have just as much right to what you’re doing as anyone else, provided that what you’re doing is legal.

13.

 Never expect life to be fair.

Life isn’t fair. You make your own breaks. You’ll be doing good if the only meaning fair has to you, is something that you pay when you get on a bus (i.e., fare).

14.

 Solve your own problems.

You’ll find that by coming up with your own solutions, you’ll develop a competitive edge. Masura Ibuka, the co-founder of SONY, said it best: “You never succeed in technology, business, or anything by following the others.” There’s also an old saying that I remind myself of frequently. It goes like this: “A wise man keeps his own counsel.”

15.

 Don’t take yourself too seriously.

Lighten up. Often, at least half of what we accomplish is due to luck. None of us are in control as much as we like to think we are.

16.

 There’s always a reason to smile.

Find it. After all, you’re really lucky just to be alive. Life is short. More and more, I agree with my little brother. He always reminds me: “We’re not here for a long time, we’re here for a good time!”

Brad

Monday’s Workout (CAP)

Strength: Weighted Pushup 5rep

Conditioning:

  • 150 Squat Cleans (Partner)

Find weight you can agree on that is challenging.  One working at a time.

Tuesday’s Workout (CAP)

Strength: Front Squat 5 Across (Back Squat if attended Monday’s Classes)

Conditioning:

“ANNIE”

For Time:

50-40-30-20-10

  • Double Under
  • Situps

 

CF Open Begins Tomorrow

Tomorrow is the beginning of the 2013 CrossFit Games season with the start of the Open, running from March 6 through April 7. For five weeks, for five workouts, any and every athlete in the world has the opportunity to participate in an event that is the precursor to Regionals and then the CrossFit Games where the best of the best will throw down on the big stage that you’ve seen on ESPN.

Reintroducing the idea of physical competition to someone often evokes myriad responses and emotions they probably haven’t felt for awhile. We keep encouraging though, because we know the thrill that waits on the other side of diving into the Open.

Here are four reasons I encourage you to do the same:

1. Yes, You Are Good Enough.

Even if you cannot do the exact prescribed weight of any or most of the Open workouts, you will most likely surprise yourself with what you are able to pull off. The Open is about calling on the best in yourself no matter your current level. Most likely you are physically stronger than your mind lets you believe.

2. It Gets You Competing Again.

There is something about putting yourself on the line that sparks inspiration. I remember feeling so nervous and unsure before my first heat of the 2012 Open – asking myself, “What the hell am I thinking doing this?” I was confused by how fearful I felt because as an adult we shouldn’t be that terrified, right? Doesn’t this mean it’s time to bail? We didn’t grow up so we could fail at things, but what I eventually realized is that we did feel this nervous as kids before competition, we just didn’t recognize that the stakes were so high. Get in the game. It’s worth it.

3. It Gives You an Appreciation the Best of the Best.

During the Open workouts, you get a rare opportunity to do the same exact workouts during the same week as the best CrossFitters in the world. If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs – until the stats start rolling in. It’s one thing to be stoked you finally hit fifty double unders in a row and quite another to find out that not only can the top athletes do way more, they have figured out ways to do it faster and more efficiently.

4. It’s Fun.

No, really, it is. At our gym, we dedicate every Saturday afternoon to the Open workouts for all registered members. We assign heats, we print score sheets, we assign counters – we make it a big deal. But we also keep it fun.  It immediately bounds us because it feels like we’re going to battle together in a light hearted way. We’re all nervous, but when we put our hands in the circle and yell at the top of our lungs, it is our buy-in to the team. It roots us deeper into our community. I know they’re willing to give it their all and possibly fail or possibly triumph and man, if they are, so am I.

More often than not, you’ll surprise yourself. And there’s no time like the present to find out. There is still time to register for the Open here.

Wednesday’s Workout

A. Max Height Box Jump 5×5

B. Testing: Max Broad Jump

C. Teams of 2 –
2000m Row
100 burpees

Thursday’s Workout

A. Weighted Pushup 6 x 2

B.  For Time-
Run 400
21 DB thrusters  (95/65)
300m
15 DB thruster  (95/65)
200m
9 DB thruster (95/65)

Are you willing to work?

We still have people signing up for the Whole Life Challenge. Super exciting! These are people who are ready to make some lasting, sustainable, positive, healthy changes to their lifestyle. It’s not to late!

To those of you still on the fence, this is for you….

Why I need the Whole Life Challenge more than I think“:
Because I haven’t set a PR on anything in a while.
Because I am asking myself “what’s a PR?”
Because Mocha Frappuccino’s have made their way back into my daily routine.
Because I can “pinch an inch” (or much more) on my waistline.
Because I’ve been half-assing it.
Because I’ve been watching someone else give it 110%, and I’ve seen their results.
Because it’s almost time for skinny jeans again.
Because I want those 5 damn dead hang pull ups.
Because the kids are back in school.
Because summer flew by along with my dreams for a summer body.
Because it’s football season.
Because those summer BBQs & beers have caught up with me.
Because I can afford $45.
Because I am not afraid of a little competition.
Because I’ve come this far.
Because I know I can be a better version of myself.
Because CrossFitters thrive with encouragement, goal-setting, and structure.

Tuesday’s Workout

A. Weighted Chin up 5 x 1

B. Weighted Pushup 5 x 2

C. Front Squat 5 x 3

-Post Load of all three movements

Skill of the Week: Hand Stand Push Up

Wednesday’s Workout

3 minutes Run (distance)
3 minutes Burpees
3 minutes Row (calories)
3 minutes Ring Dips

Rest 2 minutes exactly

-Score Burpee, Row, and Ring Dips

 

Paleo Recipe: Guacamole Deviled Eggs

Ingredients

  • 4 eggs, hard-boiled
  • 1 avocado
  • 2 tsp hot sauce
  • 1 tsp lemon juice
  • sea salt (optional)
  • freshly ground black pepper

Instructions

  1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl.
  2. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste.
  3. Refill egg whites with the yolk mixture.

Today’s Workout (Thursday, May 10, 2012)

Strength: Weighted Pushup 1 RM

Conditioning:
25 Double Unders
100ft farmers carry (70/40)
25 Toes to Rings or 50 Situps
3 rounds-

Time Cap: 15 mintues

I heart CrossFit

I live my life by the efficiency and efficacy in which I do things. I think it’s why I hold CrossFit so dear to my heart. Similarly, the CrossFit program has proven over and over again why it is the leading strength and conditioning program in the world.

At CrossFit we work exclusively with compound movements and shorter, high-intensity cardiovascular sessions. We’ve replaced the lateral raise with push-presses, the bicep curl with pull-ups, and the leg extension with squats. For every long distance effort our athletes will do 5 or 6 at short distance. Why? Because compound and functional movements and high-intensity or anaerobic cardio is radically more effective at eliciting nearly any desired fitness result. Period.

Plus- Stronger people are harder to kill and more useful in general!

Strength:  Weighted Pushups 5 x 5

Conditioning:

2 Rounds-

30 Plate Lunges
30 Plate Burpees

WOD Demo (video)