Archive for November 30, 2017

1 Dec 17

Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM

In teams of 2, partners split reps as needed to complete:
3 Rounds for time of:
150 Double-Unders
20 Handstand Push-ups
20 Chest-to-Bar Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

Where Have You Been All My Life?

I’ve got to apologize for missing last weeks blog update, though I’m doubtful my absence caused any anxiety or depression, lol!!! It was a busy week, and while I’m not making excuses, we’ve all got our priorities. God and family come first for me… but there has to be a balance. A counselor once told me some very wise words. There are 4 levels of love:

1. Love yourself for your own benefit – this tends to be egotistical and conceited
2. Love others for your own benefit – this can be controlling and manipulative
3. Love others for their benefit – this is what most people strive to do, but it can be unhealthy if you give too much and neglect yourself
4. Love yourself for the benefit of others – Keep yourself mentally and physically well so that you are able to continue to love, care for, and do things for others.

#4 was an epiphany for me… a “Where have you been all my life?” type of mental moment. I’ve struggled with the unhealthy side of #3 “Love others for their benefit”. I’d over commit, work myself ragged, and neglect my own health to help others. I’ve suffered from poor diet, lack of sleep, depression, and poor physical health, and in none of those circumstances was I able to help others to my full potential. You have to take care of yourself first to have the full potential to help those around you. I’m not saying I’ve got it mastered by any means, but it is a process I’m continuously working on.

So what’s the point this week? I’ve touched on the importance of rest/sleep in a previous blog, and I’ve written several blogs on the importance of exercise/strength training. Well there are many emotional and psychological benefits to strength training also.  High intensity training has shown to reduce depression better than conventional general practitioner care.  It’s amazing that studies have shown a link between decreases in depressive symptoms and muscle strength gains!

Anxiety, short attention spans, difficulty having mental focus… all things I’ve suffered from. There is nothing like the medicine of intense training to help with these things.  Grueling through that last set of squats while focusing on proper form and technique develops mental discipline like no other. You’re tired, you’re muscles ache, you’re uncomfortable, yet you must mentally set those things aside while you think “tight core, neutral spine, knees out, open the hips, etc.”.

Although there’s tons of other benefits to exercise, the last one I’m going to touch on is self confidence. Whatever you do, be it yoga, strength training, CrossFit, Olympic lifting, running, etc. keep a log of your progress. There is nothing like being able to reflect on your humble beginnings and see the progress you’ve made over time. I guarantee there will be days you look back and say to yourself, I never thought I’d be able to do these things. To achieve goals, make progress, and astonish yourself develops the confidence to take on new challenges that you previously would have thought to be crazy… hey, I’ve ended up with a lovely wife, 5 kids, and 3 dogs. Who’d of thunk I’d ever be able to take that all on? Not the old “play it safe” me!

So take care of yourself so you can take care of others. Do what you can do, and leave it up to God to do the things only He can do.

Till next week…. stay healthy, stay happy, and stay strong! ~Ryan

Past blogs

30 Nov 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

29 Nov 17

Take 15 Minutes to establish a 2-RM Bench Press

In teams of 2, partners alternate whole rounds to complete 10 total rounds:
12/9 Calorie Row
9 Deadlifts (225/155#)
6 Burpee Box Jump Overs (24/20″)

Get Mean is Happening–CrossFit in Manhattan, KS

28 Nov 17

Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

In teams of 2, complete the following for time (synchronized):
20 Wall Balls
20 Toes-to-Bar
30 Wall Balls
20 Toes-to-Bar
40 Wall Balls
20 Toes-to-Bar

Get Mean is Happening–CrossFit in Manhattan, KS

27 Nov 17

Every 2 Minutes for 14 Minutes: Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-7: 2 reps @ 90%

In teams of 2, partners alternate every 1000m to complete:
8000m Row

Get Mean is Happening–CrossFit in Manhattan, KS

27 Nov 17

Every 2 Minutes for 14 Minutes: Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-7: 2 reps @ 90%

In teams of 2, partners alternate every 1000m to complete:
8000m Row

Get Mean is  Happening–CrossFit in Manhattan, KS

26 Nov 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS

 

25 Nov 17

Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 77.5% of 1-RM

Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Stationary Dips
*Taken from CF Invictus

Get Mean is Happening–CrossFit in Manhattan, KS

24 Nov 17

**CLOSED**

Get Mean is Happening–CrossFit in Manhattan, KS