181218 "5 ways to develop Persistence and Mental Strength"

The greats never just arrive at the top of their game. No-one is ever just given extraordinary purpose without challenge being dropped right in their way. The overwhelming key to success as an athlete or in life is Persistence. The concept and personal value is not a one dimensional abstract; rather it is a highly refined mental state accomplished through conscious progression and unceasing focus on a goal. The following 5 tips and associated explanations have helped me bring about great change in my own life and bound closer to my own goals.

1. Live by Your Principles and with Your Purpose. 
The loftiest house will crumble unless the foundation is strong enough to support it. Driving hard toward a goal is futile unless it is founded by the PRINCIPLES you hold dear to your own life . Your principles are beliefs and values that govern your daily existence from greeting the barista in the morning with a warm smile and Shaka , to what you choose to talk about at the dinner table with your kids at night. Principles such as compassion, honesty, integrity, loyalty and actual concepts that you can assign to the actions to take in your life. PURPOSE then, is the extension of those Principles displayed in a wholistic view of your life. Otherwise known as ones' PASSION, living with purpose is a surefire way to stay on track when challenges arise and persistence is tested. You will be more likely to quit something if you are not soulfully connected to it. That may sound hippie-esk but think about how you have changed course in life and what brought that about.. Chances are, you were following something greater than just dollars or status. 

2. You Gotta Say Yes. 
Persistence is going to make you step way outside your comfort zone. In my own life I have been cruising; kids are good, wife is good, we have food on the table and minimal bills.... when all of a sudden a challenge or opportunity presents itself which throws everything out of sorts. The change in the status quo is a real burden to your mental state. Humans are hard wired to enjoy stability but it is also the same thing that stifles our spiritual growth many times. Persistence takes a dedication to disrupting normalcy in pursuit of something greater... usually its your PURPOSE! A disclaimer to this; it helps to have a strong team of friends, a spouse and family to rest on when saying YES! and making change. Courage can and is done by you though, only you . Say YES!

3. Have Confidence in yourself. 
Since you were a little kid people have been preaching that to you. Has it sunk in yet? Persistence and the sometimes endless trudging toward goals can be emotionally draining, like Frodo in Lord of the Rings. Old Frodo got the shit kicked out of him on his way to drop that damn ring the fire pit. If you are like me, (and your wife is a huge fan of the books and movies), you have watched the movies again and again; witnessing the brutality that this little guy goes through. Confidence will help you achieve your goals. Confidence is a major piece of the Persistence pie. Going back to my first point about PRINCIPLES and PURPOSE, if you have realized those two points.... you damn sure better have the confidence to defend them in the face of eminent challenge. Persistence is a thing because most don't know how to harness it. The reason why is that confidence is lacking across the board. I don't care if you talk yourself up in the mirror every morning, own it!

4. Have Perspective, Celebrate Progress. 
If you are old enough to remember when we used to actually develop photographs, you have a pretty good understanding of perspective. You can grab an old envelope of pictures from 1 to 2 years prior and trip out on where you were, what you were thinking at the time. Goal setting as an athlete or a human being requires you to look at those old pictures from time to time. Progress and persistence are worthy of celebration. Initially the excitement of seeing change is an objective reason to keep your goals on point but when you did deeper into the Persistence that it took to make those gains, an even bigger Mental Toughness celebration is in order. If your goals and living by your purpose have milestones that need to be accomplished, this the best way to honor perspective and Persistence. As a firefighter it was.. get your EMT... kick ass as Fire Academy... get a JOB... jump out of helicopters.. done! I had these goals, I accomplished those feats and celebrated along the way. 

5. Give back to Others along the way. 
I say often that you have to love yourself before you can love others. One thing about the warriors path of persistence is that along the way you naturally develop a deep love for your self and your goal.. in a humble way of course. Through this you can turn and help others who are also on their way towards persistent dedication and goal achievement. Reinforcing your own worth is a by product of this assistance by doing what is truly HUMAN. The mountain upon which you summit is quite lonely unless others are there to share it with you. Persistence and the values associated with its understanding do not need to be hidden from others. We should all strive to transcend normalcy together. I call it, "Sharing the Stoke" because when everyone is making gains, the entire group gets on a positive trajectory towards more and more badassness!! 

Each year I bring these concepts back to you all for reflection and evaluation. Set your goals now and map out a plan to implement these key points on persistence. Goals and Purpose are life long tests of WILL that also  bring Joy and celebration along the way. Keep the consciousness growing, and I will see you at the top of the mountain!

I love you all, 

Programming Notes 12/18-12/22

400m Run
21 Squat Therapy
21 Jumping Pull Ups
400m Run
15 Barbell Tall Cleans
15 Ring Rows

Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch

Spend 5 Minutes Covering the Chest To bar Pull Up
-Kip Swing
-Butterfly Pull Up
-Banded Chest To bar
-Australian Pull Up

Front Squat-
*From Rack
*Building across all sets,

“Good Times”
Bodyweight Front Squat
Chest TO bar Pull Up

Cool Down:
1 Mile on the Bike

*roll out hips and T spine for 5 minutes at beginning of class

In Teams of 2 Complete the following warm Up,
1K Row on erg, -non working partner Holds Squat
30 Med ball Squat and Pass
30 Med Ball Sit Ups
30 Med Ball Lateral Passes (standing position, approx. 10’ away from each other, rotate and pass ball to partner)
30 Alternating Med Ball Cleans

Partner WOD:
W/ Teammate, Complete 10 Rounds For time
-250m Row
-21 Dumbbell Thrusters 50/35
-15 Toes To Bar

**One partner Must always be running 400m **

Cash Out:
4X :15 Paralette L Sit Holds
4X :15 Side Plank Pulses ( in side plank, dip hip to floor and bring it back, side crunches)

2X :30
-Squat Jacks
-Shoulder Rolls
-Scorpion Stretch
-Divebomber Push Ups
-Pineapple Pickers

Rotator Cuff/ Shoulder Activation: W/ 2.5 or 5# plates
-scarecrow + External Rotation
-reverse Flys
-Front Raises
-Side Raises
- Y presses
-Narrow Cross Over Presses

Jerk From Rack:
+75-80% of 1RM Jerk
*No Cycling, bring bar back to Rack and reset feet each rep
*Push Jerk or Split Jerk are Good

On the 2:00 for 7 Sets,
20/18 Wall Ball
10/8 Cal Bike
5 Heavy Dumbbell Snatch (may use KB)
*these are meant to be sprints.. scaling because you don’t want to push yourself is BULLLSHIT

Cool Down:
Lat band, Bully Stretch, Scapula Distraction

200m Run
10 Barbell Good Mornings
10 Back Rack Barbell Reverse Lunges
10 Scapula Push Ups

Double Under Progression:
-Single Skips
-Single Leg Skips
-High Singles
-Cadence Drills 3/1. 2/1. 1/1
-Triple Under Practice

Gymnastic Strength:
Accumulate 3:00 At each Movement:
-Handstand Hold
*use wall or freestanding

-Ring Support Bottom
*do not fight, allow biceps to settle on rings, pinch thumbs close to body
*Stay Hollow by keeping feet in front of you

3 Rounds For Time
100 Double Unders
50’ Double Kettlebell Front Rack Lunge 53/35
25 Double Kettlebell Swing

10@ Each
Banded Good Mornings
Banded Hip Activation
Banded Squats
Banded Trunk Rotations
Banded Pass Thru
Banded Press and Rip

6Min Quality AMRAP
6 Barbell Sumo Deadlift
6 Shrug and Pull Under
6 Kip Swings
6 Divebomber push Ups

Skill Development:
Bent Over Row
Romanian Deadlift

Hang Squat Clean Thruster

12 Min AMRAP
9 Deadlift 135/95
6 Hang Power Clean
3 Shoulder TO Overhead
*goal is to maintain consistency, on barbell cycling workouts of this length you want to leave some gas in the tank for the last 2 minutes.