4 Rounds for Time:
25 Kettlebell Swings (53#/35#)
Swing away people!
Pistol at Andrews AFB Tactical Fitness Center, MD (i.e. CrossFit gym) after a drop-in for a WOD:
Sitting on the plane the other day as my daughter was crashed out on my lap and keeping me pinned in a semi-torturous position that almost sent me into the “pain cave” I had two options: 1) Wake her up and move her or 2) use the time to myself to self reflect and jot down some blog topics on my iPhone. I picked #2. Having just finished my Outside magazine earlier I had read an article in which the author laid out his “plan or formula for life”. It was simple yet striking at the same time. I thought it was a good read and I dog eared the page to come back to it at some point. Little did I know that the pretzel like position my frame was forced into on the airplane by my seat-hog 5 year old would be a good time to come back to it. I started pecking away on my notepad app and thinking about what it is that I think is a solid formula and one I want to both practice and pass onto my daughter.
My Formula for life:
- Engage in intense and hard-ass daily exercise. Intense and hard are relative terms. Your intense and hard may be different than mine, but you alone know when it isn’t either. I do it 6 days a week. Sometimes 5 or even 7 days. It’s important to me because when I have a good workout I usually have a good day.
- Fuel and feed yourself with real, quality food.Avoid the crap; the junk food. The stuff that a cartoon character says is healthy or a diet program tells you is worth “points”. I don’t eat for “points”. Simply put, when I eat right I feel right and I have enough energy to stay alert and ready for whatever may come. When I fuel my body this way I can also allow the occasional cheat which makes it all the more an epic experience or memory. I also can take comfort knowing I will live longer and healthier for my loved ones. That alone is worth it.
- Choose a good partner and surround yourself with good people and friends. This keeps your heart big, your attitude right and your course correct. (I’m beyond blessed here)
- Have goals and dreams. Set goals regularly and don’t be afraid to dream big. Then chase after them. Big goals or small goals do not matter. What matters is the habit you create that will breed success more often than failure. At a minimum it will make you focus on your successes.Whether they are here in the gym, at work, or at home try to achieve them one at a time. Me? I have more goals than I have time to tackle them all. I make lists. I have gym goals and life goals. In fact I need to complete my goal of documenting the 100 things I want to do before I die (I have 67 written down so far).
- Work hard and Seize the day.Carpe Diem! Give 100% but don’t forget to have fun. Work hard, give it your best effort but don’t forget to enjoy it and make memories. Balance is key. I struggle here. 😉
Gym is closed on Monday for Labor Day! If you need a WOD to do check out the “Travel WOD” list over on the left side of the site under “Resources”.
Want to learn to climb a rope? Practice. Learn technique. Don’t ignore it. Even the best showed that neglecting those hard skill movements can bite you down the road. Plus rope climbing is just fun! Learn a style and practice in the box.