Monday June 24, 2013


It’s pretty simple right?
Ask More of Yourself.
YOU are capable of more.
You are also your own roadblock.
Get out of your own way.
Believe in yourself as much as you believe in others…and as much as others believe in you.
YOU ALONE are 100% responsible for YOU.
Ask more and you will find a way, you will devise a plan, YOU WILL NOT QUIT.
Ask more and tell others of your plan…bring in your friends, your teammates, they will rally with you and together you will all ask more of each other.
To DEMAND more of yourself, and to experience FULL EFFORT, that is victory my friends…that is how champions are made.

SUNDAY: 1:15 of Hot, Flow YOGA…no joke…TOUGH stuff…wish I started this 15 years ago.

A. Every 3:00 3 Power Snatch, 15 WB (went conservative at 135, 140, 145, 150, 155#)
–More rest than I needed but I wanted to train with team 0915 so stayed on their clock. First snatches in a while.

B. SPEED Squats
3 Back sq every :90, used a conservative 235#
–Knees are still cranky–

2 hours Later

HOT day, 90 degrees and 60% humidity.
12 KB Swing, 8 FAST Burpees, 25 yard push down and then back (added 25# a side so only 50# total).
About 1:00 of work. We took a set every 4:00. We did 3 sets, rested 9:00 then took another 3 sets.
6:00 of intervals…BRUTAL!!
Grace was point woman, Murphy followed, then me.
Felt very good about this effort.

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