METCON

Tuesday, March 06, 2012

WOD

Dynamic mobility before the WOD

Four rounds for time of;

KB Swings 12 reps

KTE 12 reps

Run 400 meters

Post time to comments

Since we have several athletes/members participating in the games, I thought it appropriate to present some ideas that relate to competing and performance. Recently, a friend of mine recommend that I watch the movie, "Seven Days in Utopia." If you get a chance, watch it. The movie has some great life lessons that relate to competition on the field of play and in the game of life. Robert Duvall, who plays an old cowboy, presents several principles to competing.

First, know your convictions! Develop your conviction of what and why you do what you do. Whether it be a personal conviction about your life or competing in your sport. During the game of life and sports, many will try to distract you from your goal, try to get you off your game. Any side comment or distraction can do this. But if you have convictions about what you are doing you can weather the distractions and stay focused on your goal.

Posted by: Darin Deaton

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Rest Day

Sunday, March 04, 2012

The Heart of an Athlete

Meet Paul Young. Paul is a patient at my physical therapy clinic and is under going rehabilitation to improve his capacity. In May of 2011, Paul was working on the railroad when he was crushed by a train that ran over his legs and left arm. He survived but lost all three of his extremities. Now he is on his way back to doing just about anything he puts his mind to. One day while we were in the clinic, I noticed that he had a rubber bracelet and I could read only part of the writing which said, "God is....." I asked him, "God is what?" He turned the bracelet over and it said, "enough." I asked him, "Is He" And he stated, "yes He is!" I was stricken with the emotion that through all of what Paul has been through, he still had his faith and his desire to not give up. If you would like to let Paul know how you feel about his spirit and example, post a comment on the blog or on our youtube channel on the video!

Hebrews 12:1

Posted by: Darin Deaton

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Rest and Recovery

Sunday, January 22, 2012

WOD

Active rest and recovery (foam rolling, stretching and mobility, walking, hiking, reading, etc...)

I will govern my life and my thoughts as if the whole world were to see the one, and to read the other. - Seneca

One of the greatest skills to develop is the skill of reflection....

This next Saturday, we will have a changed schedule for classes.We will be holding one large TEAM WOD at 9 am for all box members to participate in. So, plan your Saturday to be there! We will post details later in the week and remind everyone of the class schedule change.

Posted by: Darin Deaton

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RANCH WOD in One Day!

Friday, November 18, 2011

Directions for the 5M Ranch are on 11/17/2011 blog! We will be closed Saturday due to the 2011 RANCH WOD! Come join us. If you have not signed up please contact Missy or Coach D.

WOD

Dynamic mobility before the WOD

Choose one strength movement that you want to improve on using a static load perform 5x5.(Example, cleans, power cleans, back squats, front squats, deadlift, bench press)

Choose one body area of mobility deficiency and perform mobility, foam rolling and stretching of that area.