tag:blogger.com,1999:blog-61186182296182263522023-07-17T21:52:14.804-07:00Eat. Sleep. CrossFit. Repeat.Not necessarily in that order, but that's basically all there is to it.Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-6118618229618226352.post-56625372540501917752009-06-04T11:14:00.000-07:002009-06-04T11:15:06.618-07:00First video up...<span style="font-weight:bold;">My 2009 CrossFit Games competitor profile is finally out!</span><br /><br />Check it out <a href="http://games2009.crossfit.com/competitors/athlete-profile-feng-yi-chew.html">here</a> (and leave a comment, if you're so inclined to)! <br /><br />Now, if only <a href="http://www.roguefitness.com">Rogue Fitness</a> would get their shit together and upload those videos and photos of the Qualifiers that they've been promising us eager beavers since eons ago...<br /><br />Well, in the meantime, I managed to finally obtain complete footage of WOD #1 from my friend, and uploaded it on Youtube. Here you go:<br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/_DQMlVTsS7c&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/_DQMlVTsS7c&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />More videos coming soon!<br /><br />***<br /><br /><span style="font-weight:bold;">WOD</span><br /><span style="font-style:italic;"><a href="http://www.navyseals.com/workout-day-0">NavySEALs.com </a>WOD</span><br /><span style="font-style:italic;">"CAR 15"</span><br /><br />(1) AMRAP in 7 min<br />20 Wall ball Shots (14#)<br />10 Box Jumps (24")<br /><br />Rest 2 min<br /><br />(2) AMRAP in 7 min<br />20 Situps w/ 25# weight plate<br />10 KB SDLHP (32 kg)<br /><br />Rest 2 min<br /><br />(3) AMRAP in 7 min<br />20 KB Swings (32 kg)<br />10 DB Push Presses (2 x 40#)<br /><br /><span style="font-weight:bold;">WOD</span><br />Run 200 m<br />30 Thrusters (95#)<br />Run 400 m<br />20 Thrusters <br />Run 800 m<br />10 Thrusters<br /><br /><span style="font-style:italic;">Time: 16:49</span><br /><br /><span style="font-weight:bold;">WOD</span><br /><span style="font-style:italic;">"Death by Ring Dip"</span><br />With a continuously running clock do one ring dip the first minute, two ring dips the second minute, three ring dips the third minute... continuing as long as you are able.<br /><br />Use as many sets each minute as needed.<br /><br /><span style="font-style:italic;">Total rounds completed per clock: 13</span><br />Worked my way all the way back down the ladder, to finish with 26 minutes and 169 total ring dips.<br /><br />***<br />My pecs feel as though they've been doused in kerosene and set alight!!! God help me.Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-21506828044231999462009-05-23T18:42:00.000-07:002009-05-23T18:51:25.395-07:00Saturday, May 23, 2009Made a trip down to <a href="http://gopractice.biz">Practice CrossFit</a> in Troy, OH today for a workout and a cookout after. It was awesome working out with Josh and Chastity, whom I met at last week's Midwest Qualifiers -- both superb athletes -- as well as the rest of their crew. Their box was incredible, everyone was super welcoming, and I had a total blast. Great way to spend a Saturday. <br /><br /><span style="font-weight:bold;">WOD</span><br />AMRAP in 20 min:<br />5 DB Renegade Rows (2 x 40#)<br />5 C2B Pullups<br />5 DB Front Squats<br />5 Plyo Pushups<br />5 DB Push Presses<br />5 Ring Dips<br /><br /><span style="font-style:italic;">Total no. of rounds completed: 7</span><br /><br /><span style="font-weight:bold;">WOD at Practice CrossFit</span><br />:45 on/:15 off x 4 rounds -<br />Box Jump (24")<br />DB Push Press (2 x 35#)<br />Burpee<br />Situp<br />Med Ball OH Carry (20#)<br /><br /><span style="font-style:italic;">Total score: 362</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-50665276686266708622009-05-23T18:39:00.000-07:002009-05-23T18:42:07.821-07:00Friday, May 22, 2009<span style="font-weight:bold;">WOD: <span style="font-style:italic;">Combat</span></span><br />With a partner, perform 10 rounds of:<br />Jump Squats<br />Pushups<br />Kicks to Groin/Hammer Fists (using pads, obviously)<br />Sprint to mailbox and back<br /><br /><span style="font-style:italic;">Time: 20:13</span><br /><br /><span style="font-weight:bold;">WOD</span><br />3 rounds of:<br />10R/10L DB Hang Squat Snatch (40#)<br />20 Ring Pushups<br />30 Air SquatsFenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-64265813381306522682009-05-22T08:07:00.000-07:002009-05-22T08:11:12.445-07:00Thursday, May 21, 2009<span style="font-weight:bold;">WOD</span><br />3-mile run to U-M track, followed by -<br />35-minute tempo run w/ fartlek intervals<br /><br /><span style="font-weight:bold;">WOD</span><br />10-9-8-7-6-5-4-3-2-1 reps of:<br />DB Hang Squat Clean (2 x 35#)<br />Wall Ball (14#)<br />American KB Swing (24 kg)<br /><br /><span style="font-style:italic;">Time: 15:31</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-54902265109373492572009-05-20T12:18:00.001-07:002009-05-20T12:22:02.434-07:00Wednesday, May 20, 2009<span style="font-weight:bold;">WOD</span><br />Using 105#, perform 10 rounds of:<br />1 Power Clean<br />2 Hang Squat Cleans<br />3 Push Jerks <br />100 m Run<br /><br /><span style="font-style:italic;">Time: 12:05</span><br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">Revolution</span></span><br />20-minute Spin, followed by -<br />Using 95#, perform 15-12-9 reps of:<br />SDLHP <br />Power Clean<br />Overhead Press (I chose Push Press)<br />Run 400 m before the start of each round.<br /><br /><span style="font-style:italic;">Time: 18:03</span><br /><br /><span style="font-weight:bold;">WOD: <span style="font-style:italic;">Kettlebell</span></span><br />800 m Run, followed by -<br />3 Rounds of:<br />21 KB SDLHP (32 kg)<br />15 Double KB Cleans (2 x 16 kg)<br />9 Double KB Push Press (2 x 16 kg)<br />Finish with a 800 m run.<br /><br /><span style="font-style:italic;">Time: 22:55</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-28520130380177792522009-05-20T12:17:00.001-07:002009-05-20T12:17:59.468-07:00Tuesday, May 19, 2009<span style="font-weight:bold;">WOD</span><br />30-20-10 reps of:<br />Ball Slams (25#)<br />Box Jumps (24")<br />Double Unders<br /><br /><span style="font-style:italic;">Time: 8:23</span><br /><br /><span style="font-weight:bold;">WOD</span><br />4 rounds of:<br />400 m Run<br />50 Squats<br /><br /><span style="font-style:italic;">Time: 11:02</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-17321053434466002232009-05-20T12:13:00.000-07:002009-05-20T12:17:04.370-07:00Monday, May 18, 2009<span style="font-weight:bold;">WOD</span><br />Using the same weight for all squats (95#), perform 2 rounds for time:<br />10 Overhead Squats<br />15 Plyometric Pushups<br />20 Front Squats<br />25 Ring Pushups<br />30 Back Squats<br />35 Regular Pushups<br />400 m Run<br /><br /><span style="font-style:italic;">Time: 21:26</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-23387928269771389382009-05-17T19:52:00.000-07:002009-05-17T19:53:30.621-07:00I am going to the CrossFit Games!Stay tuned for my recap of the weekend! I am going to bed now -- haven't had a good night's sleep in 3 days!Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-59118045976783691672009-05-02T20:16:00.000-07:002009-05-02T20:20:25.346-07:00Countdown to D-Day: T minus 13<span style="font-weight:bold;">Workout 1</span><br /><span style="font-style:italic;">"Hansen"</span><br /><br />Five rounds for time of:<br />2 pood Kettlebell swing, 30 reps<br />30 Burpees<br />30 Glute-ham sit-ups (substituted weighted situps w/ 25# plate, arms locked out)<br /><br />Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).<br /><br /><span style="font-style:italic;">Time: 33:33</span><br /><br /><span style="font-weight:bold;">Workout 2</span><br /><span style="font-style:italic;">"The Chief"</span><br />Max rounds in 3 minutes of:<br />135 pound Power cleans, 3 reps (substituted 115#)<br />6 Push-ups<br />9 Squats<br /><br />Rest 1 minute. Repeat for a total of 5 cycles.<br /><br />Post rounds completed for each of the 5 cycles.<br /><br /><span style="font-style:italic;">Total rounds completed:</span> 3,3+1PC,3,3+2PC,3+2PCFenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com3tag:blogger.com,1999:blog-6118618229618226352.post-62024483198129684182009-04-27T18:36:00.000-07:002009-04-27T20:07:46.573-07:00Countdown to D-Day: T minus 18<span style="font-weight: bold;">Workout 1</span><br />21-18-15-12-9-6-3 reps of:<br />Overhead Squat (95#)<br />Box Jump (24")<br /><br />Run 400 m at the start of each round.<br /><br /><span style="font-style: italic;">Time: 29:51</span><br /><br />Overhead squats @ 95# felt great today. Real stable, hit full depth without any problem each time. Running into a strong headwind, on the other hand, sucked balls. Am looking forward to a week of hard workouts. I have only myself to blame -- it was my turn to plan WODs this week! ;)<br /><br /><span style="font-weight: bold;">Workout 2</span><br />Clean & jerk - 75% x 1 x 3 (115#)<br />Snatch pull - 97% x 3 x 3 (100#)<br />Snatch deadlift - 105% x 3 x 3 (110#)<br />Front squat - 81% x 3 x 5 (145#)<br />Stiff-legged DL - 3 x 5 (145#)<br /><br />***<br /><span style="font-style: italic;">“Winning takes talent, to repeat takes character.”</span><br />- John WoodenFenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-30104491450497240242009-04-26T17:19:00.000-07:002009-04-26T17:23:04.069-07:00Countdown to D-Day: T minus 19<span style="font-weight:bold;">Workout 1</span><br />25-minute Spin, followed by -<br />AMRAP in 20 min:<br />10 DB Manmakers (30#)<br />20 DB Walking Lunges<br />30 Ring Rows<br /><br /><span style="font-weight:bold;">Workout 2</span><br /><span style="font-style:italic;">Great Basin Regional Qualifier WOD</span><br />800m run, followed by -<br />3 rounds of :<br />10 Squat cleans 155lb/100lb<br />20 Chest to bar pullups<br />30 Box jump 30"/24"<br />800m run (after 3 rounds are completed)<br /><br /><span style="font-style:italic;">Time: 24:19</span><br /><br />:) :) :)Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-32539329583470951252009-04-25T07:12:00.000-07:002009-04-25T13:52:42.737-07:00Countdown to D-Day: T minus 20Twenty days... ooosh. Thinking about it gives me an edgy feeling in the pit of my stomach that makes me wanna leap out of my chair right now, load up my bar and bumpers, and crank out a good hard CrossFit WOD. Bring it on!<br /><br /><span style="font-weight:bold;">Workout 1</span><br />I<br />4k Row<br /><br />II<br />"Fat Helen"<br />5 rounds of: <br />400 m Run<br />21 American KB Swings (24 kg)<br />12 Pullups<br /><br /><span style="font-style:italic;">Time: 20:06</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com2tag:blogger.com,1999:blog-6118618229618226352.post-35577218335218883662009-04-24T19:49:00.000-07:002009-04-24T19:56:00.673-07:00Countdown to D-Day: T minus 21<span style="font-weight:bold;">Workout 1</span><br /><span style="font-style:italic;">Combat Charge</span><br />AMRAP in 20 min: <br />100-yd run<br />20 Kicks to Groin/Hammer Fist Strikes<br />20 Pushups<br />20 Knee Strikes<br />20 Jump Squats<br /><br /><span style="font-style:italic;">Total no. of rounds: 3 + 10 Kicks to Groin/Hammer Fist Strikes</span><br /><br /><span style="font-weight:bold;">Workout 2</span><br />400 m Run<br />21 Overhead Squats (65#)<br />21 Box Jumps (24")<br />400 m Run<br />15 Overhead Squats (65#)<br />15 Box Jumps (24")<br />400 m Run<br />9 Overhead Squats (65#)<br />9 Box Jumps (24")<br /><br /><span style="font-style:italic;">Time: 11:13</span><br /><br /><span style="font-weight:bold;">Workout 3</span><br />With 2 x 16 kg KBs, perform 10-9-8-7-6-5-4-3-2-1 reps of:<br />Double KB Swing<br />Double KB Clean and Jerk<br /><br /><span style="font-style:italic;">Time: 13:09</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-66294526692295254002009-04-23T18:49:00.000-07:002009-04-24T19:57:10.738-07:00Countdown to D-Day: T minus 22<span style="font-weight:bold;">Workout 1</span><br />1.3 mi. warm up, followed by -<br />12 x 400 m @ 5-K race pace w/ 1-min recovery between sets<br /><br /><span style="font-weight:bold;">Workout 2</span><br /><span style="font-style:italic;">"Monsoor"</span><br />4 Rounds of:<br />800 m Run<br />20 KB SDLHP (32 kg)<br />20 Burpees<br />100-yd Farmers' Walk (2 x 32 kg KBs)<br />40 Situps<br /><br /><span style="font-style:italic;">Time: 49:31</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-1783787682864070742009-04-23T18:45:00.000-07:002009-04-24T19:57:25.950-07:00Countdown to D-Day: T minus 23<span style="font-weight:bold;">Workout 1</span><br />30 KB swings (24 kg)<br />30 Ring Dips<br />30 Wall Ball (14#)<br />30 Situps w/ 25# plate<br />30 Knees-to-Elbows<br />30 Walking Lunges<br />30 Push-ups<br /><br /><span style="font-weight:bold;">Workout 2</span><br />20-minute spin, then -<br />3 rounds of:<br />50 KB Swings (20 kg)<br />15 Burpees<br />10 KB Situps (20 kg)<br /><br /><span style="font-weight:bold;">Workout 3</span><br />With 20 kg KB, perform 21-15-9 reps of:<br />Overhead KB Walking Lunge (L/R)<br />KB Situps<br />Ring Rows<br /><br />Perform 100 swings after each round.<br /><br /><span style="font-style:italic;">Time: 25:30</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-15116910975170014502009-04-21T19:08:00.000-07:002009-04-24T19:56:51.897-07:00Countdown to D-Day: T minus 24<span style="font-weight:bold;">Workout 1</span><br />50-40-30-20-10 reps of:<br />Wall Ball Shots (14#)<br />Burpees<br /><br /><span style="font-style:italic;">Time: 24:19</span><br /><br /><span style="font-weight:bold;">Workout 2</span><br /><span style="font-style:italic;">SoCal Regional Qualifiers WOD</span><br />6 Rounds of:<br />30 Air Squats<br />10 Chest-to-Bar Pullups<br />5 Power Clean/Anyway Overhead (105#)<br /><br /><span style="font-style:italic;">Time: 13:09</span><br /><br />Really, really pleased with my time on this workout (if you do a little snooping around the Games site, you'll see why).<br /><br /><span style="font-weight:bold;">Workout 3</span><br /><span style="font-style:italic;">Revolution</span><br />20-minute spin, followed by -<br />Tabata :20/:10 x 5 Rounds<br />Wall Ball Shots (14#)<br />Plyometric Squats<br />KB Swings (24 kg)<br />Elevated Pushups (20")<br />KB SDLHP (24 kg)Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-53122627238359602442009-04-18T21:37:00.000-07:002009-04-18T21:39:03.787-07:00Countdown to D-Day: T minus 2750-minute Spin<br /><br /><span style="font-weight:bold;">Workout 1</span><br />"Murphy"<br />1-mile Run<br />100 Pullups<br />200 Pushups<br />300 Squats<br />1-mile Run<br /><br /><span style="font-style:italic;">Time: 32:04</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-88150300282830276722009-04-17T20:24:00.000-07:002009-04-17T20:32:54.827-07:00Countdown to D-Day: T minus 28<span style="font-weight:bold;">Workout 1</span><br /><span style="font-style:italic;">Combat Charge</span><br />AMRAP in 20 min of:<br />30 Partner Thrusters (25# DBs)<br />20 Hammer Fist Strikes (R)<br />20 Hammer Fist Strikes (L)<br />20 Kicks to Groin <br />30 Partner Box Jumps<br /><br /><span style="font-style:italic;">Total no. of Rounds completed, with Mika as partner: 6 + 17 Hammer Fist Strikes (R)</span><br /><br /><span style="font-weight:bold;">Workout 2</span><br /><span style="font-style:italic;">Instructor WOD</span><br />3 Rounds of:<br />400 m Run<br />30 Overhead Squats (65#)<br /><br /><span style="font-style:italic;">Time: 10:01</span><br /><br /><span style="font-weight:bold;">Workout 3</span><br />10-8-6-4-2 reps of DB Manmakers (30# DBs)<br />Waiter's Walk 50 yds/Farmer's Walk 50 yds after each round<br /><br /><span style="font-style:italic;">Time: 18:02</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-13035762654452570242009-04-16T20:57:00.001-07:002009-04-16T21:05:18.768-07:00Countdown to D-Day: T minus 29<span style="font-weight:bold;">Workout 1</span><br />36-minute <span style="font-style:italic;">fartlek</span> run<br />400m/800m/1600m @ 5-K race pace; Tabata :20/:10 x 4 <br /><br /><span style="font-weight:bold;">Workout 2</span><br /><span style="font-style:italic;">CrossFit Evolution</span><br />AMRAP in 10 min:<br />5 KB Swings (32 kg)<br />10 Knees-To-Elbows<br />15 Air Squats<br /><span style="font-style:italic;"><br />Total no. of rounds: 8 + 5 KB Swings</span><br /><br />Rest 2 min, then<br />AMRAP in 10 min:<br />2 Deadlifts (205#)<br />4 Handstand Push-ups<br />8 Chest-to-Bar Pull-ups <br /><br /><span style="font-style:italic;">Total no. of rounds: 6</span><br /><br /><span style="font-weight:bold;">Workout 3</span><br />Some light Oly training:<br />Strict Press - 45# x 5; 65# x 5; 75# x 3; 80# x 1; 85# x 1; 90# x 1<br />Jerk - heavy single; 80% of that x 1 x 3 (105# x 1 x 3)<br />2-position snatch (floor, mid-thigh) - 60% x 3 sets (65#/70#/75#)<br />Snatch - single, from floor - 80# x 1; 85# x 3; 90# x 1<br />2-position clean (floor, mid-thigh) - 60% x 3 sets (95# x 1 x 3)Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-14306522909211306532009-04-14T20:49:00.000-07:002009-04-14T20:53:49.948-07:00Countdown to D-Day: T minus 31<span style="font-weight:bold;">Workout 1</span><br />21-18-15-12-9-6-3 reps of:<br />Box Jumps (24")<br />Wall Ball Shots (14#)<br />KB Russian Swings (24 kg)<br />Pushups<br /><br /><span style="font-style:italic;">Time: 17:10</span><br /><br /><span style="font-weight:bold;">Workout 2</span><br />"DT"<br /><br />Five rounds for time of:<br />155 pound Deadlift, 12 reps <br />155 pound Hang power clean, 9 reps<br />155 pound Push jerk, 6 reps<br /><br /><span style="font-style:italic;">(I scaled the weight to 105#.)</span><br /><br />Post time to comments.<br /><br />In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.<br /><br /><span style="font-style:italic;">Time: 14:08</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-30365169307695170622009-04-12T19:46:00.000-07:002009-04-12T19:50:55.301-07:00Countdown to D-Day: T minus 33<span style="font-weight:bold;">Workout 1</span><br /><span style="font-style:italic;">Kettlebell </span><br />:30/:30 x 5 rounds; 1-min rest upon completion of each set.<br />1. 1-Arm Swing (R)/ 1-Arm Swing (L)<br />2. Jumping Pullups/ Knees-to-Elbows<br />3. 1-Arm Thruster (R)/ 1-Arm Thruster (L)<br />4. Hindu Pushups/ Jumping Squats<br />5. 1-Arm Overhead Walking Lunge (R)/ 1-Arm Overhead Walking Lunge (L)Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-76312436655040624292009-04-11T17:44:00.000-07:002009-04-11T17:48:20.414-07:00What does it take to be a Champion?From <a href="http://www.intensemuscle.com/2655-what-takes-champion.html">IntenseMuscle.com</a>:<br /><br /><span style="font-style:italic;">The 12 Traits of Champions:</span><br /><br /><span style="font-weight:bold;">(1) Champions are positive thinkers; they believe in themselves.</span><br /><br />Undoubtedly the most important quality that all champions share is an unwavering belief that they will succeed. Champions always look for the good in every situation. No matter what obstacles they encounter, they always continue to think positive. Without confidence, faith in your abilities, and positive mental attitude, you've defeated yourself before you ever step onstage.<br /><br /><span style="font-weight:bold;">(2) Champions visualize their successes.</span><br /><br />Champions understand the importance of positive mental imagery or visualization. Champion bodybuilders visualize exactly how they want their bodies to look, they see themselves standing onstage accepting the first place trophy, and they mentally rehearse every workout in vivid detail. They do this over and over in their minds hundreds or even thousands of times before it becomes physical reality.<br /><br /><span style="font-weight:bold;">(3) Champions surround themselves with positive people and avoid negative influences.</span><br /><br />Champions keep themselves in a "positive shell" and do not associate with negative people, places, or things. Arnold Schwarzenegger put it this way: "I have nothing to do with negative relationships. I stay away from negative influences. I have no time for negative thinkers and pessimists. Such people will suck you dry until you have become as pessimistic as they are. Then you'll have not just one but two losers."<br /><br /><span style="font-weight:bold;">(4) Champions are goal setters.</span><br /><br />Champions realize that if they don?t know where they're going, that is exactly where they'll end up; nowhere! Champions consistently set long and short-term goals. From day to day workout goals to long term career objectives, champions have written out specific, measurable goals with a deadline.<br /><br /><span style="font-weight:bold;">(5) Champions have a burning desire to succeed.</span><br /><br />Champions not only have goals, but they ardently desire them. Robert Collier, summed up the idea of desire beautifully in his 1926 self-help classic Secret of the Ages." He said, "Very few people know how to desire with sufficient intensity. They do not know what it is to feel and manifest that intense, eager, longing, craving, insistent, demanding, ravenous desire which is akin to the persistent, insistent, ardent, overwhelming desire of the drowning man for a breath of air, or a desert-lost man for a drink of water, or the famished man for bread and meat." Champions have burning desire. They want it and they want it badly.<br /><br /><span style="font-weight:bold;">(6) Champions are disciplined and consistent.</span><br /><br />Champions live and breathe the bodybuilding lifestyle all year round. They are committed and disciplined in training and dietary practices. They know that in bodybuilding there is no off-season and success does not come overnight. Champions never miss a scheduled workout and never miss a meal. Champion bodybuilders are probably the most dedicated athletes in any sport.<br /><br /><span style="font-weight:bold;">(7) Champions are persistent</span><br /><br />Champions never, ever quit. Thomas Edison was the epitome of persistence: He conducted 10,000 experiments before finally finding a filament that would burn in the electric light bulb. Champion bodybuilders approach their vocation with the same diligence of an Edison. They know that if they persist long enough, eventually they must succeed.<br /><br /><span style="font-weight:bold;">(8) Champions learn from their failures</span><br /><br />Champions don't view losses as failures, they see them as learning experiences. When asked how it felt to fail 10,000 times, Thomas Edison replied, " I didn't fail, I learned 9,999 ways that wouldn't work." Champions know that they haven't failed until they quit; but once they quit, then they have failed. A champion finds a lesson in every apparent loss and finds ways to grow from it.<br /><br /><span style="font-weight:bold;">(9) Champions have incredible powers of focus and concentration</span><br /><br />Champions set goals and then maintain a laser-like focus on them. They have the ability to always keep the long term objective in their sights while focusing 100% on what they are doing at the moment. If you watch a champion train you will notice that they are completely oblivious to their surroundings. 100% of their focus and concentration is on what they are doing. They almost appear to have slipped into a hypnosis-like trance. This peak physiological and psychological state has often been referred to as being in "the zone" or being in "flow." Champions can access this state instantly at will. When it comes time to train they turn everything else off and zero in on what they are doing.<br /><br /><span style="font-weight:bold;">(10) Champions have a deep love and boundless enthusiasm for the sport.</span><br /><br />To a loser, training and dieting is work and drudgery. To a champion, training and dieting are a love, a joy, and a passion. Champions are enthusiastic about what they do; they can?t wait to train each day. Motivational speaker Tom Hopkins once said, "Work is anything you're doing when you'd rather be doing something else." Champions are doing what they love, so to them it's not work at all, it's fun!<br /><br /><span style="font-weight:bold;">(11) Champions strive for constant and never ending improvement</span><br /><br />Champions are never satisfied with the status quo; they never rest on their laurels. Champions aim for small improvements every day in every way. Champions are open-minded and are always looking for a better way to do things. Although champions are always striving for more, they also realize that success is a journey, so they enjoy each moment and savor every step along the way.<br /><span style="font-weight:bold;"><br />(12) Champions are hard workers; they are willing to go the extra mile</span><br /><br />Positive thinking, goal setting, visualization, desire, persistence, and enthusiasm are vital, but without action and hard work, these traits are all worthless. Edison said, "Success is 98% perspiration and 2% inspiration." Champions are hard workers. Champions take consistent action and they are willing to do the things that the losers are not. Champions make themselves go to the gym when they don?t feel like going. Champions stay on the bike another 15 minutes, even when they are exhausted. Champions do 5 extra reps after the losers have stopped. Champions are steadfast with their diets when the failures break down and cheat. Champions have the willingness to train through the pain barrier while the failures quit when it starts to hurt. <br /><br />In short, champions go the extra mile.Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com1tag:blogger.com,1999:blog-6118618229618226352.post-58436066472473749142009-04-11T17:37:00.000-07:002009-04-11T17:39:36.542-07:00Countdown to D-Day: T minus 34<span style="font-weight:bold;">Workout 1</span><br />10-9-8-7-6-5-4-3-2-1 reps of Full Squat Clean and Jerk (105#)<br />Alternated with:<br />20-18-16-14-12-10-8-6-4-2 reps of Pushups<br /><br /><span style="font-style:italic;">Time: 26:13</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-10764048789192712032009-04-07T06:10:00.000-07:002009-04-07T18:45:50.037-07:00Countdown to D-Day: T minus 38<span style="font-weight:bold;">Workout 1</span><br />AMRAP in 20 minutes:<br />2 Muscle-Ups<br />4 DB Renegade Rows (2 x 35# DBs)<br />6 KB Russian Swings (32 kg)<br />8 Wall Ball Shots (14#)<br /><br /><span style="font-style:italic;">Total Rounds Completed: 12</span><br /><br /><span style="font-weight:bold;">Workout 2</span><br /><span style="font-style:italic;">CrossFit.com WOD</span><br />Shoulder Press 1-1-1-1-1<br />Push Press 3-3-3-3-3<br />Push Jerk 5-5-5-5-5<br /><br /><span style="font-style:italic;">SP: 65#/75#/80#/85#/90#F/85#<br />PP: 90#/95#/100#/105#/110#<br />PJ: 95#/100#/105#/110#/115#<br /></span><br /><span style="font-weight:bold;">Workout 3</span><br />3 rounds of:<br />5R/5L 1-legged DB Deadlift (2 x 35# DBs)<br />20 2-for-1 Wall Ball Shots<br />30 Double Unders<br /><br /><span style="font-style:italic;">Time: 10:15 </span>(why was this so much faster than yesterday's? 2 rounds less, yes, but in less than half the time? Weird.)Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0tag:blogger.com,1999:blog-6118618229618226352.post-39833107641097220362009-04-07T06:02:00.001-07:002009-04-07T06:10:13.543-07:00Countdown to D-Day: T minus 39<span style="font-weight:bold;">Workout 1</span><br />5 rounds of:<br />5R/5L 1-legged DB Deadlift (2 x 35# DBs)<br />20 2-for-1 Wall Ball Shots<br />30 Double Unders<br /><br /><span style="font-style:italic;">Time: 21:06</span><br /><br /><span style="font-weight:bold;">Workout 2</span><br />I:<br />Max Pushups in 1 min<br />Rest 1 min<br />Max Situps in 1 min<br />Rest 1 min<br />Max Squats in 1 min<br /><br />II.<br />100 Barbell Thrusters for Time<br />== Perform 5 burpees (as a penalty) each time you set the bar down ==<br /><br />I used a barbell loaded with 95# and this ended up being the breakdown:<br />10 Thrusters/5 burpees; subsequently, 5 thrusters/5 burpees through the rest of the workout. <br /><br /><span style="font-style:italic;">Time: 27:15</span><br /><br /><span style="font-weight:bold;">Workout 3</span><br /><span style="font-style:italic;">CrossFit Main Site WOD</span><br />Walking lunge 100 ft.<br />21 Pull-ups<br />21 Sit-ups<br />Walking lunge 100 ft.<br />18 Pull-ups<br />18 Sit-ups<br />Walking lunge 100 ft.<br />15 Pull-ups<br />15 Sit-ups<br />Walking lunge 100 ft.<br />12 Pull-ups<br />12 Sit-ups<br />Walking lunge 100 ft.<br />9 Pull-ups<br />9 Sit-ups<br />Walking Lunge 100 ft.<br />6 Pull-ups<br />6 Sit-ups<br /><br />Walking lunges are gnarly! I think we ended up doing 125 ft. of lunging each time. Oh well.<br /><br /><span style="font-style:italic;">Time: 21:02</span>Fenghttp://www.blogger.com/profile/08263233770156588491noreply@blogger.com0