Ladies Dancing

The Mill:

Well anybody reading this is probably expecting something/anything about ladies dancing.  What no photo? "Ladies dancing" was how we called out 2 outs for the Bradford Forest Products Astros.  This past week was a a straight beat down.  The main site split up the Games workouts over the course of 3 days which they did in one day.  It was a beat down.  Humbling for sure. Elizabeth, Isabel, and Fran straight up kicked my ass.  As soon as you think you have something conquered or mastered it knocks you down.  That's kind of how I felt this past week with all these workouts.  I beat one time so 1/3 isn't all that bad.  It's like I'm hitting .333 which is pretty good in baseball, it's a shitty free throw percentage in basketball, and in soccer they would probably give you your own country.  In these workouts I'll take it.  They all seem to be moving in a different direction.  All we can do is keep trying to improve.  Everyday.  Just move to improve (a little Richard Simmons-ish right there).  If you feel stuck take a step back, and get ready to conquer life.

Lately, my wife (who's flat out awesome) and I, along with the help of family members, and Shane have been planning an event for Bradford and the surrounding communities (open to all) using a wide variety of fitness levels.  Sure, it's a Crossfit style event because that's what I like to do, but it's designed so that anyone can do it.  And the cool thing is that all the proceeds benefit CARE for Children.  Change it up and help make a difference.  This isn't a plug (ok it's a little one) or even a post about our event.  Our goal is to promote fitness in the community and have a great time doing it.  I think it's something a little different then what is usually offered.  Different is good.  I promise this a good kind of different.  Alright, enough of that so it doesn't turn into white noise and people might still want to compete.  Here's a little plug, http://extremethrowdown.eventbrite.com/, register online.  Check us out on Facebook.

6/16
Elizabeth

21-15-9

Power Cleans, 135lbs

Ring Dips

8:11

6/17

Isabel

30 Snatches at 135lbs

5:44...PR by a few minutes

6/18
Fran

21-15-9

Thrusters, 95lbs

Pull ups

7:10

7/20
For time:
30 GHD Sit Ups
225lb. Deadlift, 30 reps
30 Double Unders
95lb. Overhead Squat, 30 reps
30 Pull Ups

13:10...Next time I'm going to knock out the deadlifts unbroken.  When you stop you're screwed.  Just carry the momentum.  Rocked the Punisher shirt for the WOD and yes I felt like a bad ass just didn't act like one.  No one rocks the Punisher like JH though.

Here's to you Bradford Forest Product Astros....Ladies Dancing!

Another shout out.. This one to Frankie...Happy Birthday from the states!  One year...can't believe it

Flipping the Switch

The Mill:  Break through the barriers in and out of the gym.  The hardest part is knocking down those mental walls that stop you from getting to your potential.  It's all about attitude.  I know you probably heard that in little league or in the backyard from your parents, but I think it's that simple.  A good attitude will allow you to train hard, build/start relationships, and get you on your path to your ultimate human potential.  You will begin to dominate all aspects of your life.  In the gym, classroom, work, personal, and just about anything else you can think of right now.  Think about it for a second.  When you have a shitty attitude what happens to you?  I know I suck in everything when my attitude sucks.  Everything suffers, and the weight room is a great place to test it out.  If your questioning your programming then chances are you will not be successful at it.  If you dread going to work chances are you will not meet your potential, and so on and so forth.  You get the idea.  Create the mindset that will allow you to be successful in everything you do.  Positive Mindset = Positive Results.  This idea stems from something that is on Core Athletics facebook page.  Check it out.

We've all had them in college, high school, in my case the after years.  For some in college it might have been a new case of beer, hat, girl, look, something/anything that will get them a hit or on base.  For me it was changing my chew, socks, pants, breakfast, and always my wristband (aka the Ultimate Slump Buster).  I have recently been in need of a kick in the ass or a kick ass slump buster to break out of this funk in the weight room.  I change up my shorts, time, and anything else you can imagine.  Except a "bad ass bandana". Check.  I broke out the slump buster for the deadlift/burpees and lost the shirt in the process.  Shirtless is never my style, but I was out of the gym and no one was around so I figured why not.  It was only 110 degrees in there.  I'm sure I looked like a pansy version of Rambo, but I don't really give a shit what people are thinking (plus I was alone).  I have been wearing it only for the WOD and not the strength portion.  It's kind of like my switch.  Over the top!



















7/2
For time
70 Burpees
60 Sit Ups
50 DB swings, 55lbs
40 Pull Ups
30 Handstand Push Ups

21:14....Fun? Not really.  Ass kicking?  Absolutely.  The 70 burpees took me about 5 minutes which is 2 minute improvement from the Open Games of "AMRAP burpees in 7 minutes" which I scored 70. I'll take it.

7/6
Tumilson
8 rounds for time
Run 200 meters
11 burpee deadlifts, 60lb DB's

23:13....Another Hero WOD.  Just kept moving, and at one point during the run I distinctly remember thinking that I'm pretty damn lucky to be doing this WOD, and being here everyday.  

7/9
10.9.8.7.6.5.4.3.2.1
225lb Deadlift
135lb Bench Press
135lb Clean

25:09....Stopped to have answer a few questions about the lifts and reasoning.  Kept the clock rolling (not that anyone really cares). I changed it from the RX'd version so it would fit into the strength workout of the day.  Gut check workout.  My grip and hands were tightening up towards the end of the sequence.  Gotta improve that gorilla grip.

Flip that switch and get after it.


Shout out to my man Bear and his wife. Awesome news so happy for you guys.  Also, JP on his pending nuptials this weekend #tyingtheknot.... The best times are ahead....

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