Getting in touch with your bodyweight......

Today's workout is dedicated to my buddies Jacob and Russ up at CF Monterey....

5rds for time of: 3 overhead squats, 6 front squats, 9 back squats, 12 sit ups....

If you are not strong enough to use your body weight scale the weight to where you feel you can accomplish this workout in 10 -15 minutes.... Good Luck.....

Let the fun resume.....

I will resume workouts after a short hiatus from programming.....

Real American Hero

The President of the United StatesTakes Pleasure in Presenting The Navy Cross

To Brian R. Chontosh First Lieutenant, United States Marine Corps
For Services as Set Forth in the Following

Citation:For extraordinary heroism as Combined Anti-Armor Platoon Commander, Weapons Company, 3rd Battalion, 5th Marines, 1st Marine Division, I Marine Expeditionary Force in support of Operation IRAQI FREEDOM on 25 March 2003. While leading his platoon north on Highway I toward Ad Diwaniyah, First Lieutenant Chontosh's platoon moved into a coordinated ambush of mortars, rocket propelled grenades, and automatic weapons fire. With coalition tanks blocking the road ahead, he realized his platoon was caught in a kill zone. He had his driver move the vehicle through a breach along his flank, where he was immediately taken under fire from an entrenched machine gun. Without hesitation, First Lieutenant Chontosh ordered the driver to advance directly at the enemy position enabling his .50 caliber machine gunner to silence the enemy. He then directed his driver into the enemy trench, where he exited his vehicle and began to clear the trench with an M16A2 service rifle and 9 millimeter pistol. His ammunition depleted, First Lieutenant Chontosh, with complete disregard for his safety, twice picked up discarded enemy rifles and continued his ferocious attack. When a Marine following him found an enemy rocket propelled grenade launcher, First Lieutenant Chontosh used it to destroy yet another group of enemy soldiers. When his audacious attack ended, he had cleared over 200 meters of the enemy trench, killing more than 20 enemy soldiers and wounding several others. By his outstanding display of decisive leadership, unlimited courage in the face of heavy enemy fire, and utmost devotion to duty, First Lieutenant Chontosh reflected great credit upon himself and upheld the highest traditions of the Marine Corps and the United States Naval Service.

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Mental Toughness

Mental toughness is a personal, persevering decision. You can view this as an athlete's desire to continue exercise, even when passing through higher and higher levels of fatigue. I began experimenting with myself and fatigue this year after the Games and came to see some interesting results. I used to believe that everything about fatigue could be defined physiologically. I would see myself working out and envision the physiological mechanisms that were running out to and stopping my performance. There are 5 physiological mechanisms of fatigue that I am concerned with. Depletion of energy systems, inadequacy of the circulatory and respiratory systems, body temperature elevation, neurological insufficiency and dehydration can all lead to fatigue. As I read more about these mechanisms I saw that all of them had their short comings. How do you explain the marathon runner that can run a 4 minute mile pace with a heart rate of 200? How do you explain the man who, at risk of death, was able to tread water for 40 hours until he was rescued? Surly their systems had run out. Further still, how do I explain the fact that the other racers in that marathon had the same potential physiologically, but couldn't keep up? Or what about the other two treaders that could not stay above water and were lost at sea? There is one explanation: mental toughness stems from the interaction of the mind and the body. Mental toughness can be seen as desire or will power. Interesting studies have been performed on sedentary and professional athletes and their ability to withstand exertion. Sedentary people always gave up early, with no real signs of approaching any true fatigue. The professional athletes, on the other hand, were able to withstand huge amounts of work and go on.. So what's all this mean? that mental toughness can be trained just like any other skill. to get to a higher level you must continually push the envelope of your own limits... So what's it going to be???? You wanna be tough as nails mentally, then train for it or continue to be a mental midget.... The choice is yours......

Been a while...

Well it's been a while since I posted. I went back to California to take my CrossFit Level 2 Cert. I luckily passed and I'm proud of that feat..... More post to follow...