Big Dawgs
What is a Big Dawg?
I'm not entirely sure where the name came from, but a name matters not. What does matter is what we, the Big Dawgs represent - a constant search for answers to higher levels of fitness and all that it pertains to. Big Dawgs have come and gone, they come in, learn, move on and are better for it; some have come and have never left - we help one another grow through removing the personal limitations; not strong enough, not enough stamina, not belonging to a community, no reason behind the prescription.
We have high level fitness enthusiasts who strive to be better at a lot of things, not just one. We have high level thinkers who understand the connection between the body and mind. We have respect for all ideas around fitness and truly allow an area for open mindedness. We welcome all; but be prepared for discomfort, mental and physical - this allows forward momentum.
We have high level fitness enthusiasts who strive to be better at a lot of things, not just one. We have high level thinkers who understand the connection between the body and mind. We have respect for all ideas around fitness and truly allow an area for open mindedness. We welcome all; but be prepared for discomfort, mental and physical - this allows forward momentum.
-James
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may 17, 2012
26 comments
05/17/2012
function
for time:
Run 400 m
150 double unders
being
for time:
Run 3K
will
part 1:
swim 100 m IM warm up
+
25m underwater
rest 45 sec in water head out x 6
+
50 m free @ 80%
rest 1 min x 5
+
100 m kick cool down
rest 4 + hours
part 2:
HIke 90 min unloaded
(no music, phone, pack)
F - post time
B - post time
W - post notes
may 16, 2012
47 comments
05/16/2012
Congrats to OPT Executive Client Nancy Farries who conquered the Miwok 100 last week. (KISS fan)
The youtube clip is from the race.
Winners Dave Mackey and Tina Lewis.
I am secretly and always have been a closet fan of ultras.
Since my X-country days in high school to the 5 Peaks (here and here and here) in Alberta to most recently going over 3 hours in the desert (one can get lost out there easily you know) I have felt a close connection to those who "lift shit fast" as much as those who "go long"; its not a them/us game, its a game of fitness, all encompassing.
I have individually and privately coached over 100+ athletes now who have gone long - road running, IM, UltraRun, Ultra Boating, Mountain/Road Cycling....
The thing I admire is the ability to hold a gear.
The ability to say we're at 85% and know that due to the thousands of hours of training and miles and steps that we know that 86% will burn us out and 84% will not allow us to set up for the win. THAT is what I admire.
It is tough to see from the miles endured, the early morning hours just how frickin long it takes to develop that stride/tempo/cadence....
Have you ever tried running a few times a week for 20-30 min then tried running 6 hours on the weekend?
Try it, let me know how that goes for you?
Ever missed the timing of your food when going long?
("Favourite race food: Chocolate Chip Clif Bars & Coke - could eat them for 3 days straight and still want one after the race!" - Tina Lewis)
Want to change the eating plan of the champ?
I post Dave and Tina's info so you can also look at the mileage and time these people put into being some of the best at those races. Ellie Greenwood is another.
You want to go long - put the time in and the hours.
Be intricate on what constitues skill work and conditioning work, as the pieces you have to work with wizzle down to a few per week when wanting to "go long"; improper intensity can mess this up severely.
Physics, potential, training hours and willingness to suffer constitute the make up of those that "go there" or "survive" the long road.
Respect is due.
function
A. Back Squat @ 4011; 4-6 x 4; rest 3 min
B. BB Walking Lunges @ 20X0; 12 steps continuous x 4; rest 90 sec
C. 75 toes to bar for time
being
for time:
Row 250 m
15 KBS - 2/1.5 pd
25 burpees
15 KBS - 2/1.5 pd
Row 250 m
(please attach video if possible to workout attempt, thx!)
will
part 1:
A. back squat @ 40X0; 6,6,4,4,2,2; rest 4 min
B. 1-13 CTB chin up ladder unbroken for time
rest 4+ hours
part 2:
3 sets:
8 tough American swings
8 fast burpees
prowler push - 15 sec @ grinder effort - faster every 5 sec
rest walk 3 min after set 1, add 30 sec to rest/set
+
3 sets:
8 tough Russian swings
8 fast TnG box jumps aggressive
Airdyne 15 sec @ high effort pace
rest walk 3 min after set 1, add 30 sec to rest/set
+
Row 2K @ 90%
F - post loads and time
B - post time and video
W - post loads and times
may 15, 2012
39 comments
05/15/2012
Colin Jenkins - southern california - 7th place
I'll be heading to Cali this upcoming weekend to cheer on TJ's Gym and see some old friends compete as well in the NorCal regionals - hope to see some Sunday shirts on while there!
AND, this upcoming weekend on Sat, May 19th - the workouts for ALL groups will entail 90 sec amrap hand release push ups x 1 set - we will be having our very own OPT sponsorship page for all to donate through for those interested for the reps achieved.
Top push up reps gives you a chance to travel to Hollywood and hang with FX's very own Sons of Anarchy, ride bikes, wear boots, cool shit ye know...
All for a super cause - listened to this cat speak last year about his story and purpose behind Push Ups for Charity - and knew that the Big Dawgs needed to be in on this...more to come
function
6 sets:
Push Jerk tough
Row 300 m @ 90%
(rest walk 3 min b/t sets - 6,6,4,4,2,2 rep count for jerk per set - i.e. 6 jerk, row, rest, 6 jerk, row, rest, 4 jerk, row, rest...)
being
A. Hang Power Snatch - 3,3,2,2,2,1,1,1,1,1; rest 5 min
will
A. Clean and Jerk - 2,2,2,2,2; rest 3 min - 90%
+
30 reps for time - Clean and Jerk - 155#/100#
(when you fraction perform 5 toes to bar)
F - post weights and times
B - post loads and BWT and height and % comparison to max snatch 1RM
W - post loads and time
may 14, 2012
16 comments
05/14/2012
SUNDAY!
Central East athletes representing.
congrats to everyone for the "completion" - a task that requires more than people think, and for that you should be happy...now new tasks...onward.
may 13, 2012
32 comments
05/13/2012
function
A1. 1 1/4 Front Squat @ 40X1; 4-6 x 5; rest 20 sec
(full depth A2G, up to parallel, down to full depth A2G, then all the way up = 1 rep)
A2. COVP chin ups - amrap (-2) x 5; rest 3 min
B. DB forward lunges @ 10X0; 6-8/leg x 3; rest 90 sec
being
A. Split Jerk - build to a fast single off the blocks - not a 1RM
+
5 rds for time:
3 x [1 Power Clean + 4 Push Press]
20 COVP Chin Ups
(note - 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 chin ups x 5 - add weight per round to BB and post)
will
8 min @ 80-90% aer:
10 ghd sit ups
20 DU's
10 push press - 95/65#
(rest 5 min)
8 min @ 80-90% aer:
row 150 m
5 burpees
10 KBS - 1.5/1 pd
(rest 5 min)
8 min @ 80-90% aer:
run 100 m
5 power clean - 135/95#
5 toes to bar
(rest 5 min)
8 min @ 80-90% aer:
Airdyne 25 sec
6 burpee broad jumps
3 HSPU
(rest 5 min)
8 min @ 80-90% aer:
Row for meters
F - post loads
B - post loads and time
W - post rounds and effort/pace feedback
sat, may 12, 2012
27 comments
05/12/2012
function
Run 5 min @ Z1 warm up
(then 10 min hip dynamic drills - high knees, hurdle walkovers, short sprints from push up position, small SL bounding strides)
+
30 sec run @ 90% aerobic
10 sec walk recovery
20 sec run @ 50% effort
x 30
+
Walk 10 min long "primal man" strides to loosen up and cool down
being
In 10 min build to a max Front Squat
rest 2 min
In 10 min perform AMRAP Squat Cleans - 90% Clean 1RM
rest 2 min
In 10 min as many meters as possible rowing
(stroke rate must be under 20 strokes/min)
will
part 1:
Max Snatch in 15 min
(rest 20 min)
part 2:
21,15,9 rep rounds for time:
Snatch - 135#/95#
Muscle Ups
(rest 30 min)
part 3:
for time:
Row 5K
F - post notes on pace
B - post loads, reps, meters
W - post max load and times
may 11, 2012
3 comments
05/11/2012
Paleo Fx DVD set on sale now!
We also have new dates just set up for the 1st of the winter season athlete camps here in AZ (winter at that time is 100 deg F +) - get a great 2 days of testing and knowledge to get your stuff in order for the off season; and get your last piece of good Vit D before you hunker down for training in the winter!
Along side that and right after we have X-Select Weight Training again. Learn how to Rx movements of upper pushing and pulling to bending and squatting to single leg and core work - the pairings, the why, how, reasons, etc...behind them all.
may 10, 2012
52 comments
05/10/2012
So you want to be a coach?
The old pattern was you were an athlete in high school, not really smart enough to do more than investigate sports some more OR become a phys ed teacher to teach people about your experiences in sport.
We know that the teaching route and learning about physiology route was not fun for some as the academic model was based on teaching and not actual real life learning about the principles in coaching.
And we know that the coaching route did not pay money unless you hit it big and early with one athlete from the get go and it rose from there.
The new pattern it seems that its OK for anyone to be a coach.
Acceptance of this is supported moreso through fear that we're all getting fatter and less active, we all need new tools for eating better and that no one is going to do the job and fixing it, so we need more soldiers.
That is an ass backwards approach to finding the middle between an old academic model of years of labour and practice and the weekend certification.
Being around new coaches for a long while now and listening to them struggle in cases and persevere in others - as mentioned before, there is a lack of patience in putting in the time to become an effective coach.
First I guess, lets create what being an effective coach means:
1. do no harm - short term or long term
2. have answers for that pertaining to fitness through experience or knowing where to get the answers
3. understanding the laws of physiology and human exercise and performance
4. practice health in yourself - be a mentor
Second, what does putting the time in mean:
1. working with individuals and small groups and large groups and knowing where you fit best based on your traits and persona - 1500-2000 hours of faliures and successes
2. assessing and designing programs for 3-5 years consistently - 5-10/week
3. attending various conferences from various programs/institutions within health and fitness - against or for - minimum 5/year
You can only teach what you know.
If what you know is only what you have been told and WANT to hear, then is that the right thing to teach?
Think about it.
If all you do is listen to one idea, one person, one idea - what do you "really" know?
Is that all there is to know?
A recent comment - "do not believe those who try to make coaching/training overly technical & complicated. It's a ploy to make them sound like "experts".
Actually if a coach sounds overly complicated it means they are an expert, but not a master.
An expert thinks they know everything, the masters knows how to teach anyone, beginner or advanced.
The reason for this is experience and having an open mind.
The reason about the above statement that is right is that simple coaching will help a lot of people, no doubt about it. Keep it simple, do no harm, etc..etc...all good.
Then you have a 125# 35 year old female who needs to go from a 145# snatch to 165# snatch in 6 months - simple?
Or you have a 75 year old man who wants to play golf for the next 10 years - just out of hip surgery - simple?
Or you have a young football player - wideout - who needs the right kind of strength training and speed work - simple?
Or you have the Mom with 4 kids who wants to lean up - eats low carb and works out hard but no change in weight - simple?
Or you have a person with PFPS (and you don't know what that stands for) or is affected by it in movement - simple?
Or you have a young male with an eating disorder - the cry out is there and you can barely see it - simple?
Or you have someone who has thorasic kyphosis and wants to do what his friends are doing in training - simple?
Or you have a female soccer team - and goal is to prevent injuries over the next 2 years - simple?
Or you have an older male that "just can't seem to go there anymore" and is tired - simple?
Or you have someone deconditioned and overfat - and some hidden issues metabolically - simple?
These are just a few, all are very real.
As you can see, experiences over time ALONG with researching, continued learning from outside your surroundings and good judgement can help in most of these cases - but it requires time and effectiveness in coaching.
So I actually commend those out there who might be like me who honor this profession and think of it as a highly regarded part of the "system". And who believe that it is not for everyone, and we are all NOT alike; so that by calling yourself a coach of fitness, you are not the same as the 10 year personal trainer at LA Fitness or the 15 year track coach, or the 25 year S and C coach at a university hockey team.
Can we possibly learn from other professions on the stepping stones - how about I get some feedback on here from some physical therapists, surgeons, doctors, engineers, lawyers....on there path to being called a professional.
And don't throw the "well, its a different job" at me, I'll argue that one till I'm blue in the face about importance and value of ones vocation.
But think about it, how about there all of a sudden due to the sudden issues with health, a weekend certification can be set up to create people "certified" in physical therapy or medicine - no?
We are all different, but do not make fitness coaching into everyones game, its not.
function
A1. back extensions x 15; rest 30 sec
A2. ring push ups - amrap (-2); rest 30 sec
A3. AMRAP alternating unloaded step up in 2 min - bench knee cap height; rest 60 sec
x 5
being
10 rounds for time:
12 burpees
12 toes to bar
will
Hike with light load - 120 min
(varied terrain)
F - post notes on effort
B - post time and feelings of effort (i.e. gasser, bottle neck muscle endurance, aerobic...)
W - post notes on recovery
may 9, 2012
47 comments
05/09/2012
A shout out to Ashley Tudor's project.
Still on a roll of a book/week - this one makes the list.
We chatted briefly in her research and investigation process into this powerful food; and you'll see as I'm sure she did that there is more to it in the food as their is in this book on health and longevity and "balance".
A solid blend of information on hormones, correct exercise volume, reading yourself...and of course what really resonates with me on testing and retesting...love that....of course lots on the SP (sweet potato known as hereafter)
Anyhow, well done Ashley, put it on the shelf, a keeper.
Buy it on Amazon HERE
function
A1. back squat @ 3010; 10,8,6,4,2; rest 1 min
A2. AMRAP Strict Chin Ups in 1 min; rest 5 min
being
A. Dead Lift - work up to a tough double in a few sets - NOT a 2RM
(practice HSPU for speed in b/t sets)
+
for time:
21 Dead Lift - 185/135#
9 HSPU
18 Dead Lift - 185/135#
9 HSPU
15 Dead Lift - 185/135#
9 HSPU
12 Dead Lift - 185/135#
9 HSPU
9 Dead Lift - 185/135#
will
part 1:
A. back squat @ 40X1; 3-5 x 3; rest 4 min
B1. CTB chin ups x 15; rest 10 sec
B2. 15 clap push ups; rest 2 min x 5
rest 4+ hours
part 2:
3 sets:
5 hang power snatch tough
Airdyne 30 sec @ 90%
rest 1 min after set 1, 2 min after set 2, 3 min after set 3
+
3 sets:
5 squat clean easy and fast
30 sec amrap burpees
rest 1 min after set 1, 2 min after set 2, 3 mn after set 3
+
Row 1K @ 95%
F - post loads and reps
B - post loads and time
W - post loads and times
may 8, 2012
46 comments
05/08/2012
Blair Morrison - Monday AM
(lactate balance point test)
Blair's LBP test indicated a good to great reuptake of lactate post max volitional fatigue.
As we have seen with others, the reuptake "speed" is interesting once we start to ramp back up after the max test was done.
Other musings:
- respiration rate went down even after increasing wattage; he "felt" a transition in fuel usage and was seen as well on bioharness at same time - some good learnings there about "speeding up" the respiration rate just before O2 debt to possibly accomomdate for this might work
- he is a solid athlete, transitions easily on load, knows the engine
- SpO2 measures throughout would indicate that CF'ers are really good at desaturating and putting up with not a lot of circulating O2 in the tisues once they get into a tough work scenario
Tyler - Sunday AM
Tyler comes with a goal of improving performance post injury.
Some noticings were his ability to move the shin towards food and move the subtalar joint appropriately based on the required movements for fitness - but when asked to push off through the lead big toe as well as use it to stabilize we discovered that post injury rehab work made him finish his supination in walking without toe push off - changing therefore the angle of his big toe, stress on big toe joint and lack of balance on toes when walking - let alone running, jumping, etc...
Rx - basics of stability before SL work; bypassing the basic tenants of stabilizing a joint and fixing faulty patterns post injury can lead to a long term issues in metabolic distress due to the body being unable to flow as it is supposed to (i.e. movement efficiency is key to "expressing" physical potential)
function
5 sets:
5 tough push press
Row 400 m @ 90%
rest 3 min b/t sets
(try to add weight to push press per set)
being
for time:
Run 400 m
Row 800 m
Airdyne 1600 m
will
part 1:
A. Power Clean x 1/Front Squat x 2/Split Jerk x 3; rest 2 min x 4 - aggressive on last set only
B. Behind the Neck Jerk - 8 min to build to a tough single
C. Wtd Dips @ 22X1; 2-3 x 3; rest 3 min
rest 4+ hours
part 2:
for time:
100 Double Unders
50 KBS - 2pd/1.5 pd
5 rope ascent
35 KBS - 2pd/1.5 pd
5 rope ascent
20 KBS - 2pd/1.5 pd
100 Double Unders
F - post loads and time/set
B - post time
W - post loads and time
SUNDAY!
40 comments
05/06/2012
On Sundays EVERYONE gives 100% for everyone who is cometing today!
function
as many total reps in 20 min:
AMRAP toes to bar
AMRAP Unbroken Double Unders
AMRAP Prisoner Jump Squats Unbroken
(you MUST go to failure on each of T2B and Squats - squats - hands clasped behind head, hip below knee on ground, clearance of 6-12" at top of every jump)
being
A1. Standing Press Cluster - 1.1.1.1 x 4; rest 2 min
A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 2 min
+
5 rds for times:
12 push press tough unbroken TnG
15 CTB chin ups
(rest 2 min - add weight per set for push press - ensure no pausing for PP)
will
Drag something heavy for 800 m out - tough grinder effort
rest 2 min
Drag it back 800 m to start - same effort, same load
(rest 10 min)
Farmers Walk 200 m
(rest 3 min x 3 - weight should be heavy enough for breaks within 200 m)
(rest 10 min)
for time:
100 slam balls - 30-50#
(if no SB, pick up something heavy and throw it down 100X in a row for time)
F - post total reps
B - post loads and times/round
W - post times/sets and time for single movement mind f@#$
may 5, 2012
37 comments
05/05/2012
I have designed fitness tests for years now - 35+ weekend competitions for 100+ athletes, 100+ competitions for smaller groups and fitness events...always searching for a nice balance to the test - usually based on fitness.
What ever happened to a simple fitness test?
And shouldn't the training system be analyzed if you do not improve at these simple fitness tests?
Are you "specializing" if you test hard work and pain?
If there are so many outside variables and factors that do not allow "expression" of a certain amount of work - is it truly a test?
The OPTathlon will over time at least challenge some of the testing (as per example above of a lactate test fatigue repetition).
I know of very few that did not "go there" in this test. (but its not that flashy and entertaining - but can you see the face of this person, do you think he cares about where others are at this point?)
Everyone has something to say about fitness testing and this and that but no one seems to want to do anything about it - for fear of "not belonging", or challenging beliefs and possibly hurting peoples feelings.
And why is their a pervasive "defensiveness" of challenges to these tests?...is it because there are simply "no other options"...or folks seem to NOT HAVE this idea of transcending and including things in the progression of fitness. Instead there is a "that is ours and you should repsect it"...when funny enough the coaches and exercises and systems have been around for YEARS BEFORE these systems were brought up.
When was it "not OK" to ask a frickin' question?...
And who is behind the test?
If someone is interested in asking about my training or testing, I am the one that answers to that.
I am the one who designed this; you have ideas, challenges, thoughts?...great, ask me, as I am responsible for it - and I take full responsibility.
Remember this - if one is only supported and never challenged - YOU WILL NEVER PROGRESS.
function
A1. Stiff Legged DL @ 2010; 5-8 x 5; rest 20 sec
A2. Ring Push Ups @ 1111; amrap x 5; rest 3 min
B. DB back ext's @ 4022; 6-10 x 3; rest 90 sec
being
In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's
will
part 1:
For time:
15 Power Clean - 155#/100#
Row 400 m
12 Power Clean - 155#/100#
Row 400 m
9 Power Clean - 155#/100#
rest 4+ hours
part 2:
As many rounds in 4 min:
6 DB Thrusters - 45/30#/h
20 DU's
F - post loads
B - post load in kg + reps + reps as total score (i.e. 120 kg + 65 + 560 = 745)
W - post time and rounds/reps
may 4, 2012
7 comments
05/04/2012
Greg Warner - OPT Executive Client
Greg is here for a visit and some testing as well as getting some help on the AIM.
Greg and I discussed today about how to create the new recipe and resources to help support his overall AIM of longevity and health.
I thought I'd share as there are others with similar stories and his is a great one!
We discussed the ground, and and how that has changed over time; and how we have a new place to start from.
The recipe is now strong(er), gymnastics deep practice and consistency; and creation of a "game" for everyone around him to participate in his plan.
The resources are his wonderful partner; us at OPT, his workmates and dependants at home to get them on track with what he wants to do. To change the rules of the game so to speak.
On physical testing to determine his path for training/scheduling:
pec/tri - 6.0/4.0
umbilical - 12.6
subscap - 7.4
iliac - 6.2
Notes:
- indicates lean ness and health balance, head to toe Greg at 50+ is a walking indication of balance at this age - blood work and organ tests in the past have shown this as well
- he is carb tolerant both in AM and after workouts
- his immune system maintenance and lean mass maintenance is a goal for us
- have to be careful of the volume based on his biological age, but understand that his training age is low; and he is a hard gainer so requires consistency with food frequency and proper anabolic training in larger %'s
forced expiratory volume - 5.6 L, 72% in 1 sec
Notes:
- indicates a good absolute score relative to the chosen goals - fitness and longevity with some competition fun in there; Greg's "experience" creates efficiency for him, NOT volume, the goal for him is consistency as he is a slow learner and slow adapter but someone who won't require a lot to remember it once it has not been touched; therefore in the breathing element, he needs some "skill based" breathing work to ensure he gets all that O2 to the working muscles MORE efficienctly over time
- also indicates a poor "power" O2 output; sometimes seen in more "enduring like" small buffalo types like greg; his essense is not power but grinding hard work at low loads and under high and fast loads its a no go; therefore knowing this, we can train the skill of the fast lifts, keep upping his base slow strength and know that the high power breathign work needs a big solid base
standing triple jump - 22'6"
Notes:
- Greg can jump, not world record fitness jump but he can jump; based on norms and standards for his age this is great to super - but who wants to compare to the norm of the 50 yr old man today? - so he wants to beat this in October in San Diego
- still got some pop in the step, no R/L imbalances
standing press/chin up ratio - 121/210 = 57.6%
Notes:
- problems with depression of scapula at top of chin up - we want this at 65%
- the reason why we tested this is that Greg's overhead has always been limited by his predisposition for a upper thorasic kyphosis and tighter pecs, humeral internal rotators
- I wanted to test max overhead strength to chin up ratio to see where this balance is as we have been workinfg on retraction and external rotation - and he needs some overhead press max strength work, NOT reps of overhead work to improve this balance; and we're not going to improve his thorasic mobility that much but will have lat lengthening and hip work in his correctives to help him with this
lactate balance point:
max - 300 watts; HR - 176; 9.3 mmol/L
LBP - 210 watts; HR - 161; 11.2 mmol/L
Notes:
- a starting test for Greg to see how the change in training reflects on this over time
- as well another data point for us to see the outlying points around what big bases of aerobic work do to the "time" it takes to reach back to the LBP - as Greg took 8 minutes to get back to the LBP, which is at a higher relative score than his max, whereas some high level fitness athletes take 16 min to get back to the LBP albeit at a LOWER realtive score than this - those that are properly trained prior to competition that is.
Greg's Food Rx:
AM # 1
Shake - raw goat milk smoothie
(add bee pollen, chlorella, spirulina, kale, coconut oil, coconut water, banana, nut butter)
AM # 2
nuts/fruit varied
Lunch
poultry/veggies recooked
OR
bison/veggies recooked
PM # 1 - post wod
glutamine
coconut water
PM # 2
protein at desk with carrots/apples
PM # 3
cooked meat and veggies at home
Super person, super vision.
Everyone who knows him on our OPT family knows he comes with a smile.
An example above of one on how we do it - Greg Warner.
Anyone who is interested in working with us in the Executive Client membership contact Natalie at natalie@optexperience.com.
may 3, 2012
55 comments
05/03/2012
A lot of folks coming looking for answers; sometimes a quick fix.
I'm not sure where the pervasive mentality has come from (maybe i have attracted it) - or what has brought it on - the idea that "I'm entitled to this" or "if I can't find it here, then I'll go elsewhere"....
Is it my generation, is it my upbringing, is it the availability of answers everywhere today within fingers reach without actually doing any "work" to get those answers?...lots of questions to ask.
When we discuss things like awareness and grasp that idea, things start falling into place.
In each person it takes a different cue or time or situation for it to occur; where they have those "aha" moments and start to really "see" what is happening - and what lies underneath why all things happen the way they do.
I was VERY fortunate to have elders in my life that have pointed me in a direction with pushing to ask questions and try to become "more aware" - and because of that I could build on "seeing" things better.
And when you get to a point where you see things better, it puts you at ease b/c you start to see that there are universal principles among us that are deep seeded in all things that we do or want to do.
A colleague sent me this article; this cat lays out some simple universal principles of success.
The late Bernie Novokowsky of HOT would never be really surprised at the conversations that people like this kid or as explained in the Talent Code would have; and I always thought it was due to elitism - and seperating the middle pack from the elite pack; but it was not.
The reason for his lack of care for it was that these principles all made sense to him, complete sense; there are never any real surprises.
As the kid talks and uses these comments:
"...I know what I don’t know"
"...you’ve got to keep going."
"The way I see it, if you have to think too much about what you’re doing, you don’t know it well enough yet"
"You’ve got to notice..."
"If you want people to do well, they have to compete."
"There’s not a lot of inherent value in lots of things. It’s just what you make it"
Within these are HUGE life lessons.
BUT, if one is not OPEN to the idea of seeing them and you ONLY get your teachings from what you WANT to see you can NEVER see the lessons learned in there.
Watch the video as well if you want to see a MASTER at "play".
Be OPEN to the fact that there are learnings in front of you every day.
When you see these things at "play" you will enjoy all things a little more (the smirk on your face might freak people out a little but they'll get over it).
But be open to investigate, we'll all be better off.
function
5 sets:
run 400 m @ 95% under 2:15:
perform AMRAP air squats as fast as possible with time remaining after 400's
rest walk 5 min b/t sets
being
amrap in 10 min @ 95%:
row 200 m
15 push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
(think high speed cruise effort, no grunts)
will
part 1:
A1. Close Grip Bench Press @ 20X0; 6,4,2,6,4,2; rest 2 min
A2. Mixed Grip Chin Ups Wtd @ 21X0; 2-3 x 6; rest 2 min
rest 4+ hours
part 2:
21,15,9 rep rounds for time:
CTB Chin Ups
Ring Dips
Box Jumps - 36/30"
F - post times/rd and total reps
B - post notes on pace and effort
W - post loads and time
may 2, 2012
48 comments
05/02/2012
BD Patrick McCarty - 45+ champ - Raid Games; Orlando
"This past weekend I was able to summon some things mentally I had never experienced before, and I attribute it to following the "being" track, and learning how to embrace the "suck" like never before."
(coaching direction - Stephen Flamm)
function
A. Bent Over Barbell Row @ 2010; 8-12 x 3; rest 90 sec
B. Farmers Walk - DB/KB - 50 paces tough; rest 90 sec x 3
C. 60 x 6-point burpees for time
(a pause must be taken at the FLR position at top of burpee, when chest is touching the ground (not the hips), again at top of push up, in squat when feet are pulled through and at top of squat - NO jump required, then again a pause as you sqaut down into burpee - no flopping to ground)
being
A. Power Snatch - 3 x 3 @ 80%: rest 90 sec
B. TnG Dead Lift - moderate weight/same weight per set x 7; rest 1 min x 5
C. AMRAP Strict Knees to Elbows; rest 3 min x 3
(no kip allowed or swing, NOT knees to triceps, knees to ELBOWS)
D. Med Ball GHD sit ups - 10 x 4; rest 1 min
(ball goes overhead to touch floor and farther than toes at top)
will
part 1:
A. Back Squat - 5,4,3,2,1; rest 5 min - 90%
B. BB russian step up @ 1110; 10-12/leg x 3; rest 1 min b/t legs
rest 4+ hours
part 2:
4 sets:
30 unbroken wall balls
30 unbroken DU's
30 unbroken back extensions
rest 1 min
F - post loads/time
B - post loads and notes
W - post loads and times/set
