WOD

Tabata pushups

8 intervals of 20 seconds all out intensity followed by 10 seconds of rest.
the total time for the workout is 4 min

how to score this workout: the least amount of pushups you performed in one of the intervals is your score

Tips

Develop the ability to forgive.Forgiveness is something that most people fail miserably at even thought it’s so simple. Grudges only bring more misery to those who hold them and prevent good relations with the target. YOU makes mistakes all of the time so why not have mercy when other do? Remaining angry feels horrible while forgiving someone brings a refreshing sensation to the mind and healing to the relationship.Be the person that makes others feel special.Be known for your kindness and sympathy.Learn to lucid dream, or to realize when you are dreaming so that you can control your dreams. Sleep feels good, but its rather boring and unproductive. With lucid dreaming under your belt, night time can be even more exciting than when you are awake. You can do anything: fly, travel to other planets, party with a celebrity, get intimate with your dream boy/girl, etc. Many lucid dreams have also reported being able to speak directly with the subconscious during dreams by demanding to be taken to it after becoming lucid. For those that know a thing or two about your subconscious, that is a BIG deal.Visualize daily.It has been said and proven time and time again that what you focus on is what you get. If you complain all of the time, you will run into more of the things you complain about. The same goes for good things like health, wealth and happiness. So spend some time in the morning imagining yourself achieving whatever it is that you currently desire. Focus is key in this exercise, so choose a quiet environment where you won’t be disturbed. If you’re having trouble focusing and continually find that your mind has wandered to something else, read about meditation in the following life tip. There is a lot more to this concept, so check out the full article on visualization and the law of attractionhere.Meditate everyday for at least 20 minutes.In this modern world where everyone is so connected to everything else via cell phones, TV and internet, most people rarely enjoy the beauty of silence. The ability to quiet your mind and relax your body is an art and skill that everyone should develop. Simply sit somewhere, preferably in nature, and focus on your breathing or try to think about nothing. This is going to be extremely hard at first! You might find it boring or just plain impossible to think of nothing, but you will get better and you will learn to love it. Post-meditation, you will feel extremely clear headed and.. well, just plain wonderful. The only way to really understand this sensation is to try it.

WOD

5 rounds for time of:
50 double unders or 100 skips
15 kettle bell swings (45#)
5 ring dips
10 pullups

My time 10:54

Crossfit Zone

I dropped into a little known affiliate called CrossfitZone and participated in the WOD. Met a whole new group of athletes from last time I was there. Everyone is super cool and everyone threw down. Go drop in at CrossfitZone it's at 613 Herald street Victoria.

Warmup or buy in:
3 rounds of
15 kettle-bell swings,
10 double crunches
5 overhead squats

WOD
5 rounds of
400m row
15 burpees

My time 14:00

Thanks to everyone at CrossfitZone for making my first WOD a great one.

Daily tips

Utilize ‘The Burning Method.’Whenever a fear or worry or complaint comes to mind, close your eyes and imagine writing down the thought on a piece of paper. Then proceed to light the paper and fire and watch it disintegrate. Even better, actually write it down and burn it. You won’t have any problem ridding your mind of the thought after doing this.Travel. 
Anyone who has ever gone anywhere will tell you that traveling is one of the most exciting and life-changing activities that you can do. Observing a different culture will expand your mind while making you further appreciate the life you already live. This goes back to becoming an explorer: this world is your jungle so go explore! Who knows, maybe you’ll find a place you love so much that you decide to move. Imagine the positive repercussions a new environment could have on your life.The Rubber Band MethodThis is the third and final way to rid yourself of negative thoughts (hopefully by now you have figured out that this is very important!). Place a rubber band around your wrist and snap it against your skin anytime a negative thought finds its way into your head. This classical conditioning technique associates a slight pain with negative thoughts like Pavlov associated food/salivation with the sound of a bell. Sounds a bit cruel at first but it only stings for a second, I promise. Plus the outcome, having only positive thoughts, far outweighs a little slap on the wrist here and there.Learn to be unaffected by the words of others.Most people get very upset when they are called negative names by others, but there is a simple trick to overcoming this. Here it is: If I went up to you and called you a fire hydrant, would you be upset? Of course not. Obviously you are not a fire hydrant, you are a human being. The same concept applies to when someone calls you something that you know you are not. They are foolish for saying such things, so why would you react with such anger? The only exception is when someone calls you something that is true! In this case, you should thank them for alerting you to a weakness, one that you can now work on changing.

WOD

Run 2km

Scaling

Ok so lets get real for a moment most people cannot do the workouts as prescribed, thats more than fine. I post some difficult moves that may not be feasible. But anyone can perform the scaled versions of the movements and when you start to improve you can change the movements to suit your needs.
If you have any questions on scaling or substituting exercises don't hesitate to ask.

For example tomorrows WOD run 2km, you do not need to run the whole way or even any of it for that matter. If walking the 2k is where you are at walk it a quick as you can and when you feel comfortable jog 50meters then walk, then jog.

Your best is ALWAYS enough!

Daily tips

Be honest at all times.Lies lead to nothing but trouble. Being known as trustworthy is an excellent trait to maintain and essential to having integrity.Sleep less.Fully adjusting to a new sleep cycle can take up to 21 days so don’t give up if you feel tired after switching to 5-hour nights. The “required” 8 hour/night is for normal people. If you’re reading THIS article on THIS site, you are not normal. So figure out how much sleep YOU really need and adjust accordingly. As enjoyable as sleep is, waking existence is much more fulfilling and efficient. IF this really sparks your interest, check out alternate sleep cycles with which you can be fine off of 2 hours of sleep per day.
Figure out what your goals and dreams are.So many people wander aimlessly through life simply go for whatever small thing they want moment by moment. Instead, decide what your perfect life consists of and begin to put the steps in motion to reach that place. The most satisfying thing in the world (yes, better than sex, much better) is overcoming a challenge and reaching a goal. We are the happiest when we are growing and working towards something better.Start your day off right.Wake up and set aside an hour for personal development activities (meditation, self-introspection, observing nature, etc.) Do the things that make you feel blissful, optimistic and empowered so that you can set a positive tone for your day. I guarantee that once you start doing this, your days will be more enjoyable and fulfilling. Today is going to be the best day of your life. Duh.

Game day

Castaway wanderers take on James bay. this will most likely be the best game of the year and i suggest coming down to Macdonald park in James bay if you like sports.

Out in Victoria

Today was the most glorious day I have seen in Victoria (keep in mind I'm new here) I spent my day outside working at the top of Triangle mountain with an amazing view of Port Angeles and the Juan De Fuca Straight belittled by the Olympic muntains. I hope everyone was able to enjoy some part of the day admiring natures beauty.


WOD-Carpe diem and enjoy the weather.
How to score this workout, scale of 1-10 and how long you were able to spend outside.
Thank you to all who participated in this workout. total # of people who participated 5million


My score: 9, and spent 11 hours outside. 
It would have been a 10 if I was able to enjoy the day on my own terms and not at work.

Out in Victoria

Over the next few weeks I am going to explore the Greater Victoria area for the best Outdoor places to workout. Hopefully  I will come to an outdoor location that is convienient for you and you can check it out. I will post pictures of the location and let you know what is good about it. 

If you know of a really cool outdoor location let me know and I will check it out.

Todays WOD took place at Beacon hill park. It was a beautiful sunny day in Victoria for once in the last 5 days. I'm fairly new to Victoria and I've never been there before so it took me a while to find somewhere to sling up my rings. I'll let the pictures talk for themselves

WOD 15min AMRAP of

5 ring dips

30 revolutions of skipping

30 seconds plank

My score 12 rounds

5 Daily tips

11.Think positive thoughts.When you find yourself thinking a negative thought, stop it immediately by any means necessary. Slap yourself in the face, yell something positive at the top of your lungs or jump up and down. Do whatever it takes to get back to a positive mindset as such is essential for continual happiness and success.12. Read books.No explanation needed.13. Get in the sun.Superman was completely re-energized when he flew out to space and soaked in some rays and you can do the same right outside your front door (if you live in a constantly dreary place, my apologies). The sun feels amazing: your entire body will be coursing with warmth and life.14. Help others.I’ll just give you a plethora of reasons why this is a MUST

• Helping people has a ripple effect. If you help someone they will feel more obliged to help someone else, and so on. Pay it forward
• You grow by giving and helping others. It can change you in ways you never expected
• Your relationship with that person will become stronger
• It’s the most fulfilling thing you can do on this planet. It not only feels amazing physically, you also feel like a good person
• You might be able to call in a favor later when you need some help
• Karma (if you believe in it)
• Because there are more people in this world than just you

15. Set aside a specific time to worry each day.Ponder all of your problems and anxieties during that time so that they will not distract you during work or moments of pleasure. This way you can be extremely efficient with your time and avoid focusing on negative things as much as possible. If you get all of your worry out of the way and have the mental fortitude to keep from reverting back to them, you will be much happier on the daily.Author 

 Jordan Lejuwaan

WOD

start with 2 pushups and every minute on the minute add 2 pushups
Your score is the total number of pushups before you missed the time.
0:00-1:00 2 pushups
1:00-2:00 4 pushups
2:00-3:00 6 pushups
3:00-4:00 8 pushups
and so on


if time ran out before you could complete your round count how many pushups you did.
example if you failed in round 3 but got 5 pushups your score is 11.
Get Pushin!

5 Daily tips

6. Learn to focus only on the present.The past is unchangeable so it is futile to reflect on it unless you are making sure you do not repeat past mistakes. The future is but a result of your actions today. So learn from the past to do better in the present so that you can succeed in the future.7. Even more specifically, live in THIS moment.Even 10 minutes ago is the past. If you live purely in this moment you will always be happy because there is nothing wrong in this split-second.8. Smile more often.Whenever you get a grin on your face, your brain is releasing serotonin, the happy hormone. Smiling is the natural way to force yourself to be happy. Many people even smile for five minutes straight in the morning to get themselves in a great mood for the day. It is a very powerful tool that is utilized less and less as we grow older and need happiness more than ever. Just remember that while happiness leads to smiles, smiles also lead to happiness.9. Drink water.Hydration is tremendously important for overall health. Soda has absolutely ZERO nutritional content; it’s like pouring a punch of sugar and syrup into your cup. Instead, fill it with life-replenishing water. It may taste plain at first if you’re coming off of a heavy soda-drinking streak, but you’ll soon find yourself addicted to it. 10 glasses per day is optimal, how many have you been getting lately?10. Don’t take life so seriously!Learn to laugh at the little things and this whole “existence” thing will be a whole lot easier. Be amused by your mistakes and failures and be thankful that you learned your lesson and won’t mess up like that again. And most importantly do things that you enjoy! Life is not strictly business, it can be mixed with pleasure.

Workout

yesterday's workout was not a WOD but rather a body building and skills day. I did a back day which included strict pullups 6 sets, seated row 6 sets, incline dumbbell pulls, and lat pulldowns. I then worked on my double unders and handstand pushups, and handstand balance. New PR 5 handstand pushups, and 30s balance.

I also went to check out Crossfit Zone on herald street in Victoria. Its a cool place with cool people with a common goal of increasing fitness and improving health, OH YA. Overall Rating: BAD ASS!

Over the next 10 days  will be posting some tips to help you become more in tune with the world and more aware of yourself. hopefully you can use some of these tips to improve your quality of life and over all enjoyment of it. Chose one of the 5 tips per day give it a shot! you've got everything to gain

1. Memorize something everyday.Not only will this leave your brain sharp and your memory functioning, you will also have a huge library of quotes to bust out at any moment. Poetry, sayings and philosophies are your best options.
2. Constantly try to reduce your attachment to possessions.Those who are heavy set with material desires will have a lot of trouble when their things are taken away from them or lost. Possessions do end up owning you, not the other way around. Become a person of minimal needs and you will be much more content.
3. Develop an endless curiosity about this world.Become an explorer and view the world as your jungle. Stop and observe all of the little things as completely unique events. Try new things. Get out of your comfort zone and try to experience as many different environments and sensations as possible. This world has so much to offer, so why not take advantage of it?
4. Remember people’s namesso that they feel appreciated and for your own future benefit when you want something from that person. To do this, say their name back to them when they introduce themselves. Then repeat the name in your head a number of times until you are sure you have it. Continue to use their name in conversation as much as possible to remove any chance of forgetting it. If you’re still having trouble, make up a rhyme about their name: “Dan the Man” or “Natalie flatters me.”
5. Get fit!It’s ridiculous to think that we have one body, one sole means of functioning, and people are too lazy to take care of themselves. Fit bodies lead to better health, confidence and more success with romantic endeavors. I’d say those are 3 very good reasons to get in shape.Author 

   Jordan Lejuwaan

Rest

Today was an inactive rest day, I did some stretching and rehab on my knee.I'm extremely sore from the 2 WODs a few days ago. I went to chapters and did a little bit of reading in the health an fitness section. I found a bunch of sources supporting low glycemic and non processed foods to prevent all sorts of modern day diseases including heart disease and obesity. Low glycemic and natural foods check it out! more to come on that subject

Lessons About How To Treat People

-- Author Unknown

First Important Lesson - "Know The Cleaning Lady"

During my second month of college, our professor gave us a pop quiz. I was a conscientious student and had breezed through the questions, until I read the last one: "What is the first name of the woman who cleans the school?"

Surely this was some kind of joke. I had seen the cleaning woman several times. She was tall, dark-haired and in her 50s, but how would I know her name? I handed in my paper, leaving the last question blank. Just before class ended, one student asked if the last question would count toward our quiz grade.

"Absolutely," said the professor. "In your careers, you will meet many people. All are significant. They deserve your attention and care, even if all you do is smile and say "hello."

I've never forgotten that lesson. I also learned her name was Dorothy.


2. Second Important Lesson 

In the days when an ice cream sundae cost much less, a 10 year-old boy entered a hotel coffee shop and sat at a table. A waitress put a glass of water in front of him. "How much is an ice cream sundae?" he asked. "50¢," replied the waitress.

The little boy pulled his hand out of his pocket and studied the coins in it.

"Well, how much is a plain dish of ice cream?" he inquired. By now more people were waiting for a table and the waitress was growing impatient. "35¢!" she brusquely replied.

The little boy again counted his coins. "I'll have the plain ice cream," he said. The waitress brought the ice cream, put the bill on the table and walked away. The boy finished the ice cream, paid the cashier and left.

When the waitress came back, she began to cry as she wiped down the table. There, placed neatly beside the empty dish, were two nickels and five pennies. You see, he couldn't have the sundae, because he had to have enough left to leave her a tip.


3. Third Important Lesson - "The Obstacles In Our Path"

In ancient times, a King had a boulder placed on a roadway. Then he hid himself and watched to see if anyone would remove the huge rock. Some of the king's wealthiest merchants and courtiers came by and simply walked around it. Many loudly blamed the King for not keeping the roads clear, but none did anything about getting the stone out of the way.

Then a peasant came along carrying a load of vegetables. Upon approaching the boulder, the peasant laid down his burden and tried to move the stone to the side of the road. After much pushing and straining, he finally succeeded. After the peasant picked up his load of vegetables, he noticed a purse lying in the road where the boulder had been. The purse contained many gold coins and a note from the King indicating that the gold was for the person who removed the boulder from the roadway. The peasant learned what many of us never understand - "Every obstacle presents an opportunity to improve our condition."


4. Fourth Important Lesson - "Giving When It Counts"

Many years ago, when I worked as a volunteer at a hospital, I got to know a little girl named Liz who was suffering from a rare and serious disease. Her only chance of recovery appeared to be a blood transfusion from her 5-year-old brother, who had miraculously survived the same disease and had developed the antibodies needed to combat the illness. The doctor explained the situation to her little brother, and asked the little boy if he would be willing to give his blood to his sister. I saw him hesitate for only a moment before taking a deep breath and saying, "Yes, I'll do it if it will save her."

As the transfusion progressed, he lay in bed next to his sister and smiled, as we all did, seeing the color returning to her cheeks. Then his face grew pale and his smile faded. He looked up at the doctor and asked with a trembling voice, "Will I start to die right away?".

Being young, the little boy had misunderstood the doctor; he thought he was going to have to give his sister all of his blood in order to save her.

Saturday is a Rugby Day

Its Saturday morning and as usual there are teams from Vancouver island and the Vancouver area playing all over this fine province.Today Castaway Wanderers2 (my team) take on the UBC Old Boy Ravens3 (not the uni team). It should turn out to be a great game both teams are fighting for a buy in the first round of playoffs. The skies are clear and there is little to no wind it will be a great day to be a rugby fan. Come down to Macdonald park in James Bay and enjoy Div 1. 1:00 kick off. Premier 2:45 Kickoff. Game moved from Windsor to Macdonald due to wet conditions

Todays Workout

WOD= Workout of the Day

WOD 1. 21-15-9 reps of: Pullups, Ring Pushups, Abmat Situps

My time: 7:06 

I think that was a good time for me. I was able to stay up on the bar for all of my pullups! thats a big accomplishment for me I'm 6'4" 230lbs. Where I had trouble was the ring pushups (they were ruthless) the first 21 absolutely killed me and the remaining ones came 3 at a time. My ring pushups and pushups in general need work

20 minutes later

WOD 2. 6 rounds of: 5 Bar Muscleups, 15 Kettle Bell Swings 40kg bell

My Time: 12:00

I would like to point out that I scaled the workout, I need a blue band to assist with the bar muscle-up.

my transition between exercises was slow and I ripped my hands open in 3 spots from the bar on the last muscle up of round 4.

  

 

Just Relax

We can easily forget about how important it can be to just sit back and take five sometimes. These days our lives can be filled with stress that can arrive from many different places. Like work, and our commitments to friends and family. Along with the growing importance of the internet and how it can connect so many of us it can get difficult remembering to write to that old college roommate on Facebook or to make that six o'clock meeting on Skype. These are just a number of different things that run through the normal Americans head on a daily basis.

A great way to control your stress levels is by getting the rest you need. The only way we can do that these days is by putting all our daily distractions out of our rooms and our minds, this can mean turning off the computer, putting away the cell phone, and any other electronics that can connect you with your daily problems. Getting a good night sleep is a big effect on how the rest of our days may go, a good way to get a better sleep is by changing your bedding around. This can mean adding duvet covers with a nice relaxing design, like modern duvet covers and maybe a down comforter that will surely put you to sleep. A lot of people prefer yoga right before bed or maybe some relaxing music to take your mind off your day, really what ever works for you.

But being able to conquer your stress is also very important. If we let our stress get out of control many negative things can begin to grow. So the when you see yourself becoming over stressed that is when you have to step back and deescalate the situation. The best way to do this is with the S.T.E.P system. S.T.E.P means stop, think, evaluate, perform. By doing this you should be able to see a visible improvement in your mood and performance, in your daily life.

Article Source: http://EzineArticles.com/4351356

Bootcamp