Matthew 22:36-40 Master, which is the great commandment in the law? Jesus said unto him, Thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind. This is the first and great commandment. And the second is like unto it, Thou shalt love thy neighbour as thyself.
Charles Caleb Colton
"True friendship is like sound health; the value of it is seldom known until it be lost." Emily Dickinson "My friends are my estate." Walter Winchell "A real friend is one who walks in when the rest of the world walks out." Unknown "A friend is one who believes in you when you have ceased to believe in yourself." C. S. Lewis "Friendship is unnecessary, like philosophy, like art... It has no survival value; rather is one of those things that give value to survive." Hellen Keller Walking with a friend in the dark is better than walking alone in the light.
Leo Buscaglia A single rose can be my garden... a single friend, my world.
Well my friends it was another great week in the chapter of the chubby kid :O) I might not be fat anymore. Here are highlights for the week and I hope you all have a safe weekend. Enjoy your families, friends, rest, train or make lots of money. If anybody is cooking out or something then holla at me!
Please share on your social media and leave comments here.
Todays workout:
2 clean and jerk 5 sets
Next:
2 - 3 sec pause squats 5 sets
Next:
run 1 lap (350-400meters), 10 thrusters (115lbs), 10 bar 2 over head (115lbs), 10 bar facing burpees
That's it ladies and gentlemen. Be good and have fun this weekend.
2 Thessalonians 3:10 For even when we were with you, this we commanded you, that if any would not work, neither should he eat. Thomas Alva Edison There is no substitute for hard work. Steve Pavlina If you want to achieve some really big and interesting goals, you have to learn to fall in love with hard work. Nadia Comaneci Hard work has made it easy. That is my secret. That is why I win. Brian Tracy You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile. David Bly Striving for success without hard work is like trying to harvest where you haven't planted. Danilo Dolci It's important to know that words don't move mountains. Work, exacting work moves mountains. Alan Bond I've always worked very, very hard, and the harder I worked, the luckier I got It's so annoying to me to look at the society that we live in today. The society of instant gratification. Hard work is becoming such a rarity that it's almost scary! We have been conditioned by society that we need to have it now or we are pissed. But what are we sacrificing in return? Fast food is probably Americas #1 nemesis! If we don't get that double bacon cheeseburger, large fry and diet coke fresh and hot in 1:30 seconds then we are ready to raise hell! But when was the last time you were able to go to the store and buy real ground beef and bacon and have it prepared that fast? At least when you were done 30 minutes later you knew you got real quality meat and not this imitation grade F meat corporate America feeds us to maintain low costs and high profits. You are what you eat and in the end is it really worth it? You save 28 minutes in
the kitchen and maybe $5-$10 on your meal but you end up paying way more in the long wrong! More than one-third (or 78.6 million) of U.S. adults are obese. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight. (refer here for more statistics)
So what do you do now? Either go see doctor feel good who will charge $3,000+ for lipo suction and implants or go to the gym at a much cheaper rate with greater benefits. Do you even think about what your giving up in this trade off? When the doctor kicks you out with your new body, all your leaving with is artificial results and artificial confidence. He's laughing all the way to the bank because he knows within 1 to 5 years your lazy ass will be back for more. All you have done is pushed off the problem temporarily until you are unhappy again.
Which way do you go and who do you want to be?
At some point in time you got to suck it up and learn how to deal with the problem at the root. Getting your ass kicked in the gym sucks so bad but when it's all said and done, you will find a level of confidence you didn't know you had. You will love yourself more, have more energy, have a greater since of pride and your whole quality of life will dramatically improve because you now know you can do anything you put your mind to. There really are so many more things you gain such as potential friendships, peace, knowledge, becoming an awesome example to friends and family etc. I challenge anyone looking at cosmetic surgery to give an honest whole-hearted effort at trying to workout (if your capable). I promise you that if you get with the right place and the people that your life will never be the same. $100 says I'm right! And here are some of the people who make me better everyday. I'll share them if you ask nicely.
Please comment here and share on facebook. Thanks for reading and hit the gym!
After this manner therefore pray ye: Our Father which art in heaven, Hallowed be thy name.
Thy kingdom come, Thy will be done in earth, as it is in heaven.
Give us this day our daily bread.
And forgive us our debts, as we forgive our debtors.
And lead us not into temptation, but deliver us from evil: For thine is the kingdom, and the power, and the glory, for ever. Amen.
For if ye forgive men their trespasses, your heavenly Father will also forgive you:
But if ye forgive not men their trespasses, neither will your Father forgive your trespasses.
Martin Luther King Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
Mahatma Gandhi The weak can never forgive. Forgiveness is the attribute of the strong. Bruce Lee Mistakes are always forgivable, if one has the courage to admit them.
Marianne Williamson Forgiveness is not always easy. At times, it feels more painful than the wound we suffered, to forgive the one that inflicted it. And yet, there is no peace without forgiveness.
Joan Lunden Holding on to anger, resentment and hurt only gives you tense muscles, a headache and a sore jaw from clenching your teeth. Forgiveness gives you back the laughter and the
lightness in your life.
Did you know that forgiving someone else actually benefits you and not the other person? Anger, bitterness and grief have ruined more people than can even be counted. I know some people reading this have a problem with believing in a high power but the great thing about this is, you don't have to believe in god to use the power of forgiveness!
When you drop something you know its going to fall and hit the ground because of gravity. You don't have to believe in gravity or understand the principles of it. You just take advantage of it or become a victim of it if you don't utilize it wisely. Here is another awesome example such as the principles laughing! Did you know that laughing lowers blood pressure, reduces stress hormones, increases muscle flexion, and boosts immune function by raising levels of infection-fighting T-cells, disease-fighting proteins called Gamma-interferon and B-cells, which produce disease-destroying antibodies. Laughter also triggers the release of endorphins, the body's natural painkillers, and produces a general sense of well-being according to Dr. Lee Berk and fellow researcher Dr. Stanley Tan of Loma Linda University in California. (for the whole study click here) Don't you wish you weren't such a butt hole now and learned to laugh and smile more. Ever heard the saying your only hurting yourself :O)
Well now you have forgiveness. Another one of the blessings given to us and once again validated by man. Studies have shown that people who are not depressed or particularly anxious can obtain the improved emotional and psychological functioning that comes from learning to forgive. This suggests that forgiveness may enable people who are functioning adequately to feel even better. While there is no direct evidence, there are a number of lines of research that suggest that learning to forgive can be predictive of improved health outcomes. There are some studies that show that mismanaged anger and hostility is a risk factor for cardiovascular disease. (for the whole study click here) To sum it all up, do yourself a favor and let the crap go. When you harbor in the pain, anger and resentment, your only hurting yourself and giving the enemy that much more of a victory over you. Nobody says you have to forget, but move on and give yourself peace. It might take speaking to someone, writing a letter or forgiving yourself. There is absolutely nothing to horrible to forgive. I didn't say it would be easy but the sooner you do then the sooner you can heal yourself. The moment you truly forgive literally takes a burden off of you that allows you to move on.
I promise you that if you do it your life will feel so much different and you will feel better. If it doesn't work then come see me and you can blame me. I'll do what I can to make it up to you.
I also ask for people to pray for some of our brothers and sisters who have sick family or are in need of healing themselves. Just let them know that we got their back and pray everything will be ok. May everything work together for the good and greater purpose. Love you all
Thanks for reading and praying for everyone. Please share this on facebook and leave comments here.
Workout today:
3 snatches
Next:
5 sets front squats
I did:
315lbs - 3 reps
315lbs - 3 reps
315lbs - 3 reps
315lbs - 3 reps
315lbs - 3 reps
Next:
21-18-15-12-9-6-3 Wall balls, Toes to bar, Kettle bell swing 24 kilos
Romans 8:28 And we know that all things work together for good to them that love God, to them who are the called according to his purpose. Alice Walker 'Thank you' is the best prayer that anyone could say. I say that one a lot. Thank you expresses extreme gratitude, humility, understanding.
Zig Ziglar Be grateful for what you have and stop complaining - it bores everybody else, does you no good, and doesn't solve any problems.
Melody Beattie Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.
Travis Barker Thank you for life, and all the little ups and downs that make it worth living.
We all have something to be thankful for
So this week I'm happy to say that my mom will be joining Crossfit Forward. You know sometimes we focus so much on trying to show people how much we love them by doing "big things" and sometimes its the small things that matters. Through my devotion, dedication and results, I have been able to get my mom motivated to get back in the gym. I wish i could give her a million dollars so she could retire and enjoy the golden years of her life. I wish she didn't have to get up at the crack ass of the morning to commute 2-3 hours in the morning to DC and back. But what I can give her is her health back and a better quality of life. Without your health then nothing else matters. She has gotten a little over weight and had to have knee surgery due to years or running and the weight. But I promise you that she will soon be another testimony!
Its kind of funny watching her go through what a lot of us went through the first day back in the gym. The intimidation, the doubts, the fears and being scared if we can do it or not. But thankfully with the awesome coaching we have and great people to train with, she is getting through it and finding the confidence to keep coming back. So I'm extremely excited for my mom and can't wait to see the happiness on her face when shes doing workouts she never thought she could do again, running again and just having a fuller life.
I might not have much right now but this is the gift I can give her now. Me and my mom haven't always had the best relationship but I love her none the less and I know she would do anything for me. I hope you appreciate your parents while you can and while they're still here. Its truly a blessing to have them. No matter what mistakes they made, they didn't know how to be parents and they did the best they could. All we can do is learn from it and be better than they were. We also have to learn to forgive and forget because any pain they caused usually wasn't intentional. They did the best they could and we all make mistakes.
Proverbs 20:20
"Whoso curseth his father or his mother, his lamp shall be put out in obscure darkness."
Remember it's all about the small things. Kind words, a hug, a pat on the back, a card, a note, a wink, a smile, paying for someones drink, a flower, reracking someones weights, bringing someone a roll of toilet paper can make a world of difference in someones life even if it seemed like nothing to you!
And some people said they didn't see this video so I'm posting it again. Enjoy
Thanks for reading, please comment here and share!
Workout today:
Bench press 5, 3, 3,3 reps 4 sets
I did:
335lbs - 5 reps
355lbs - 3 reps
335lbs - 3 reps
335lbs - 3 reps
Then:
Dead lift using over hand 5, 5, as many as you can do
I did:
365lbs - 5 reps
365lbs - 5 reps
365lbs - 3 reps
Next:
11, 10, 9, 8.....1 Dead lift, release push-ups, box jumps
So Crossfit Forward which is my home gym represented and killed it this weekend at RVA super fit competition. Here are some highlights of the competition where buttman crushed his double unders with his beast partner Corinna. There was also Justin and Chris killing it as well, Carrie and her brother Tommy, Starr and Jesika. And if there were others that competed from my gym then I apologize that I didn't acknowledge them. I had to work so I couldn't come out and support in body but I was there in spirit.
And this one takes the cake! How is Matt who was judging that day, who also trains at my gym and is a beast by the way and married to the lovely Starr (sorry guys), going to tell Buttman during the competition that the Cardinals are going to win the Pennant! Really?
Here is some video from the event:
So if you aren't training somewhere where you have great athletes and cool people then you need to switch gyms. Money isn't everything and if you are getting results and making life long friends like this, then can you really put a price on that??? Don't knock it until you try iy. Great job by everyone again. NEXT UP FESTIVUS! Crossfit Forward is taking over!
No videos today because all the people above deserve all the attention. Great job again and you give us all something to aspire for!
Dedication
Workout today:
2 cleans + 2 Jerks at 70% of max
Then:
High back squats 10-8-6 reps
I did:
385lbs - 10 reps
405lbs - 8 reps
405lbs - 5 reps
Then:
Thrusters, burpee over bar, pull-ups (2,4,6,8,10.....) as many rounds as you can do in 10 minutes.
Good morning all. I won't bore you today with my ramblings but instead will give you a gift. I guarantee that the genius that this man will drop on you will change your life from this day forward if you will open up your heart and mind! If the first 7 minutes doesn't compel you to watch more than tell me I'm an idiot and I won't post anything ever again! This man was before his time and will be a blessing to you as he has been to millions already! Please take the weekend to study and enjoy this and share this post with others. Love you all and have a GREAT WEEKEND! Oh and there was a workout today :O) Do that then enjoy the message.
Workout today: 2 snatchs 70% of max 5 rounds on 2 minute cycle
I did: 385lbs - 3 reps 385lbs - 3 reps 385lbs - 3 reps 385lbs - 2 reps no lift - worn out Next: 5 min clean and jerk, 4 min jump over bar burpees, 3 min pull ups, 2 min kettle bell swings, 1 min muscle ups.
Enjoy the torture guys and have a great weekend. Please share the diary and leave comments here. Thanks for reading
Jeremiah 29:11 For I know the thoughts that I think toward you, saith the Lord, thoughts of peace, and not of evil, to give you an expected end. Voltaire Each player must accept the cards life deals him or her. But once they are in hand, he or she alone must decide how to play the cards in order to win the game. Franklin Roosevelt Men are not prisoners of Fate, but only prisoners of their own minds. Nathaniel Hawthorne Every individual has a place to fill in the world and it important in some respect whether he chooses to be or not. WIlliams Jennings Bryan Destiny is not a matter of chance, but of choice. Not something to wish for, but to attain. Neil Somerville
You are the master of your own destiny. Use your strengths
well. They are the keys to your destiny and your success in
life. Once you know yourself and take action to realize your
dreams, you can unlock the doors to your own potential.
Eleanor Roosevelt
The future belongs to those who believe in the beauty of
their dreams.
Shakespeare
It is not in the stars to hold our destiny but in ourselves.
So I was curious about your perception or thoughts as to if
you or I have a purpose in life, some call it destiny or even
fate. Is there a such thing as free will or freedom of choice?
Was it meant to be that I am going to be poor, lazy and pick
lent out of my navel the rest of my life? Or do I have the
power to change the outcome to be rich, travel the world
and let super models do shots off my six pack abs? Is God
in control or am I?
If you don't believe in a higher being then the answer
for you is easy because you have no purpose.
You you were born to die and that's a miserable way to
think and live. I refuse to believe that I went through all this
BS in life just to have it end for no reason! Doing good
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