Motivation WOD

The Crossfit for “Hope” fundraiser made a goal of raising $1.7M for St. Jude Children’s  Hospital. To date $1.4M has been received and nearly $2.1M is projected! Thank you to all the supporters and sponsors of this event and your interest in helping save lives!

The “Hope” workout was amazing! I hadn’t had a workout that hard in a very long time. I was on the floor afterward for at least 3-5 minutes! It was 17:00 of suffering! My forearms and lower body were already overused from 2 hours of rowing practice the night before for another fundraiser myself and 3 of my athletes participated in called the Dave Thorsness Rowing Challenge which took place the Sunday morning after “Hope”. It was a weekend of challenge, pain, FUN and warrior-athleticism! YESSS!!

I set a goal of 300 reps for “Hope” and scored 252! I set a goal to raise $300 and have received $395 with a projected $445! Thank you! Thank you! Thank you!

There is something about knowing there are little kids suffering that motivates me to do what I can! This is an opportunity for me to show what I’m about- preserving LIFE!

http://hope.crossfit.com

Coach Glassman discusses the new CrossFit for Hope fundraiser (formerly “Fight Gone Bad (FGB)), coming this weekend June 9th, to raise money for St. Jude’s Children Hospital. This fundraiser is to support the on-going war against childhood cancer.

FGB is one of CrossFits most revered workouts that requires you to do as many reps as possible in 60 seconds at 5 different stations/movements before taking a 60 second rest period and repeating the whole protocol two more times. It is an amazing workout that crushes! The “Hope” workout, follows the same protocol. Here Coach Glassman discusses the different movements chosen for “Hope” as compared to FGB. “This crushes it (FGB) at every element”, Coach says. WHOA!! The “Hope” workout is designed to really test work capacity even beyond what FGB does.

THE COOL THING, as he mentions at the end, is that ANYONE can do this workout. You do NOT have to follow the prescribed weights and heights to participate. Kids and grandparents can complete “Hope” at weights and measurements that make sense for them.

Even if you can’t or won’t do the workout this Saturday, you can still support the cause. If you want to sponsor an athlete who is going to suffer the “Hope” workout to support and try to give hope to dying children, I AM ONE! Further, you can still support the cause without sponsoring an athlete. This is an opportunity to do SOMETHING and prove saving lives is a priority to you.

http://hope.crossfit.com

click “donate”

Enter athletes name “Lance Howard”

click “sponsor this athlete”

In the previous video I narrowed things down to a challenging concept that “nothing matters except” what we choose. In essence we are making up our reality day after day, minute by minute and at this very second. Though this is the way it is, there is something I know for sure that should and DOES matter: LIFE- enhancing and making a beneficial contribution to IT.

I am a registered athlete in the “Crossfit for Hope” national Workout/Fundraiser.

Purpose: Support the Life-saving efforts of St. Jude Children’s Hospital to fight childhood cancer and deadly disease.

Day: 6/9/12

Website: http://hope.crossfit.com

The Workout: “Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

My hope: to accomplish 300 reps in this 17 minute workout to raise money for these precious lives. I have no idea if I’m shooting to high or not high enough but I think its a reasonable estimate based on what I perceive my capacity to be (This will be a good lesson on perception).

Support these kids by donating! Go to the website, watch the 90-second video; click “donate now” and enter my name “Lance Howard”; See my goal and help me reach or exceed it!

Be prepared to see the video after the workout is completed!

If saving the life another doesn’t motivate you, then you have no real motivation at all.

Smolov squat program has taught me something very valuable! After doing 2-a-day training for quite a long time I have learned the body can take even more. It is a balance of metabolic conditioning and strength training that makes this level of training possible. I have tested on myself after reviewing the results from other athletes, some known personally and others unknown, that heavy squats  a few times and even several times a week is doable and maintainable. Personally, I felt better than ever doing this. Natural HGH kicked in and I felt a very youthful energy kick into overdrive while squatting daily. This was in addition to my previous program of  strength and metabolic condition with some minor tweaks here and there to make sure I wasn’t overdoing myself. This was an increase in volume and intensity, not a decrease.

Success: I gained 10% on my back squat is 12 workouts!

I finished the Base phase of Smolov and am currently finishing the Switching phase before starting the Intense phase next week. All the while all my strength movements have gone up and I have doubled the Switching Phase with Smolove Jr for  the Press, hoping for a 10% gain there as well.

Stay tuned on more about perception. It rules everything from how you create your life to how successful every athlete can be.

Why do we do what we do? Why do we expose our selves to intense physical activities? Because we want to feel great and know that we are great!