Alena Yancey – Warrior Athlete
Alena Yancey runs Battleborn CrossFit in Reno, NV.
I have had the pleasure of working with her and some of her team over the past few years on developing the Warrior Athlete. With permission, I want to share an email she sent me that I think perfectly exemplifies the heart of the Warrior Athlete in action.
Coach -
First I want to say thank you for the phone call, you have no idea what a calming state it put me in, and how much I appreciate you taking the time to think of me.
I wanted to say thank you so much for the program we are doing – so much of it, the running especially, helped me out this weekend. We had a 5 mile hill run that normally would of invoked repulsion and fear, but Saturday when they announced it I thought, “hmm that’s really nothing”. I’m still learning how to pace, but for the most part I was very happy with my performance on the run, and that is definitely new for me.
After hearing your voice-mail message, it kept playing over and over in my head while they announced our 4th workout.
The workout was:
30-20-10
Row or calories
Thrusters increasing weight each round – 67, 75, 85lbs
3/2/1 rope climbs 15 feet each ascent
1 pood kettlebell swings
Then while I watched numerous men and woman fail at this workout, 15ft rope falls, rolled ankles, people passing out, a torn knee, I thought “holy f***, this is scary.” Then as I looked closer, watching a man on his last rope climb 2 feet from his mark just hang there and shake his head no. I watched his mental toughness snap, and he gave up. He sat in that same spot for 2 minutes. That was the moment I knew I had to find it and find it quick, but I didn’t know where “it” was or even what it is I had to find.
I told my guys before this event, Chandler, Mel, Matt that I don’t know where or if I even have that inner “warrior” . How do I go about finding it, what is it that takes you to that level? I have never quit on a workout before, but I know I have not always given it my all. There was something somewhere that held me back, made me talk bad to myself, and feel less of an athlete or even a person because of my performance. Failure is such a huge fear of mine that I think it has hindered so much of my life.
The fear did not get any better as I watched one of the guys from our gym DNF in the last WOD. I watched the moment his eyes changed, the moment his mental game snapped, and it broke my heart. I was in the warm up area and I was in the next heat. At that moment, I had to start looking, digging, trying to find that inner warrior. Is she in here? Does she even exist? Can I do this by myself? None of my guys are here and I am on an arena floor in front of 500 people I don’t know. Will I break too?
3-2-1 go! I start the pull on the row, feeling good, and jump off the rower first (to be expected). Then I get to the bar for thrusters and have my game plan of 3 sets of 10, 3 deep breathes in between, first set works out close to planned. Ahhhh rope climb, got the 1st one down and thought holy crap, I still have 2 more of these this round – just climb just climb. Then I get to what I think is my bread and butter, the kettle bell swings, and plan to move 30 swings in one shot. Yeah well, 15 in and my forearms are on fire, and the reps only count with full extension – kettlebell directly overhead with no droop.
The second round was the hardest of the 3, thrusters suck, my drive is gone, I just want to sit in the hole and rest, but I know I can’t. Those rope climbs were brutal and I climbed on the rower for my last round, and 10 calories seem like forever – my thrusters are now broken into single and double sets, and the clock is ticking two girls are done, I still have 4 thrusters, one climb and 10 swings. We are at 2 mins flat remaining - my head shakes back and forth, I am spent, there is nothing in the tank, I rest in the hole on my thruster. I have to finish, have to find it, sit in the hole for what seemed like minutes. I could hear one judge yelling for me to get up while another on the other side screamed “Drive Drive Drive!
Then the world goes quiet, and somehow I hear my own voice for the first time in a sincere and not condescending tone say “get up you can do this. I won’t let you quit.”
There were no bad names, no evil words no laughing at myself knowing I would fail, only the shear determination to finish. I popped out of the hole, finished my 4 reps in one shot, dropped the bar and got to the rope with 1:15 left. I looked up and thought it’s now or never, that last climb was hard, but somehow I knew I was OK. I finished in 24:37.
I am almost 36 years old, and for the first time in a long time I am proud of myself, really proud, knowing I accomplished something extraordinary. I know what it feels ike to find “her” in me.
All my warmest thoughts and love Coach!
Alena Yancey “Warrior Athlete”
Thank you, Alena, for allowing me to share this with others. As Bruce Lee said, “Courage is not the absence of fear, but the ability to act in the presence of fear.”
Chris Pumroy – Warrior Athlete
Chris Pumroy is a former Marine with combat experience.
More than most, he understands what it is to be a warrior.
Now as president and CEO of Tolero Endurance, Chris continues fighting for those in need. On October 2nd, Chris is going to start the Furnace Creek 508 ultramarathon bicycle race – what is called the “toughest 48 hours in sport”. 508 miles with 35,000 feet of elevation gain in 48 hours or less in Death Valley.
Tolero Endurance derives its name from the Latin word Tolero, which when literally translated means “to endure or to suffer”. While those stricken with illness courageously endure and suffer, Chris does the same in his own capacity, in a pursuit to raise money to help them.
“You are not alone, we’re fighting for you and we will never quit. Our integrity is above reproach, our resolve to fight this fight is unshakeable, and our stamina cannot be outmatched.”
Here’s what Chris has to say about the upcoming event:
I will be racing in the Furnace Creek 508 ultra-marathon cycling race in Death Valley, California in October (2-4). This world premier race is ranked by National Geographic as one of the top-ten toughest endurance events on the planet-508 miles in 48 hours nonstop with temperatures exceeding 115F while crossing 10 mountain ranges, and a total elevation gain of 37,000 feet. This event is invitational only and limited to 200 racers.
The reason I am doing this race is to raise money for children with cancer at the Kadlec Regional Medical Center. My organization, Tolero Endurance has partnered with Kadlec to make a difference in the lives of sick children. My reasons for wishing to do this can be found on our website, the appropriate link is listed below.
September 3, 2010, we went public as an organization, after 13 months of hard work. Because of the short timeframe before the race, together with Kadlec we set a common and conservative goal of $10,000 between now and October 4, the end of the big race. To my astonishment at the press conference on September 3, Steve Anderson, the Chief Operating Officer and VP of HAPO Community Credit Union presented us with a $10,000 check on behalf of our efforts, and for Kadlec.
We made our initial goal of 10k in the first 10 minutes of going public! We reevaluated our fundraising goals, as HAPO set a new benchmark for us. Our new target goal is $75,000.
This effort is not just me. This is a grassroots community effort that takes everyone. There are a lot of moving parts, and without everyone making an effort, our goal will not be met. Before the press conference, I visited with children at Kadlec that are dying now. They are in desperate need of treatment, and $75,000 has the potential by virtue of size to literally save a life. I encourage everyone to donate. Those who wish to donate may do so however they want—you can sponsor me by the mile, or make one-time donation. There is no donation too small—the old cliché “every penny counts” is certainly true here.
I hope that my efforts will encourage folks to donate. I have observed three intrinsic characteristics that are true of cancer. First, it is very painful. Second, it takes a tremendous amount of intestinal fortitude to see through treatment, and lastly, despite how hard one try’s, and despite the best medical treatment, sometimes things just don’t work out how we would like. These are precisely the reasons I chose to “race for cancer”. More traditional methods of fundraising such as golf tournaments, and car-washes do not draw close enough parallels to cancer. Endurance events in contrast do. They are painful, and it takes a tremendous amount of commitment. And despite how hard I try in the Furnace Creek 508, things may not work out in my favor. I will however make one promise to those that will support my efforts by donating-I promise I will suffer a tremendous amount of physical, emotional, and mental pain despite what happens-whether I make it or not, this is going to hurt. This is active fundraising. I will suffer on behalf of others. I will suffer so others don’t have to, because no matter how bad it hurts, my struggle is over in 48 hours, theirs is not!
Donating is simple, and safe. Please donate! It’s easy to forget about these types of things, I have done it many times myself. It’s easy to spend $5 on lunch, rather than donate. It’s easy until it’s your child, or until you see a child that is dying, right here in our community. We can make a difference, but it will take everyone using compounding efforts. A little donation goes a long way when it is multiplied many, many times. I hope everyone will choose to do the right thing.
Donating takes just seconds, it is absolutely secure, and the Kadlec Foundation is a 501(c)(3) nonprofit organization (tax deductable donations/charitable contributions).
Doing nothing is making a choice and doing something is remarkable-
FMP House to House at CrossFit Refinery
OPERATION: HOUSE TO HOUSE
FMP at CrossFit Refinery
Boise, ID
Video – OPERATION: GOOD SAMARITAN
Here is a clip from a recent Full Mission Profile.OPERATION: GOOD SAMARITAN was run at CrossFit Fort Vancouver, in Vancouver, WA. Excellent gym with an excellent Coach (Adam).
Enjoy.
Guerrilla Training in Alaska
True functional training should be realized in the real world.The unconventional mindset of Guerrilla Training tests your ability to move outside the gym to the outdoors where the landscape offers limitless challenges.
This is a short video of some examples of objects I used when on a trip to Alaska recently.
Warrior Athlete – Max Fernandez
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Max Fernandez encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
A week before the qualifiers, Max Fernandez, head trainer and Owner of CrossFit South County in Aliso Viejo CA, was in a devastating car crash that totaled his vehicle and left him bruised and busted. His passion for teaching, made it imperative to put his own training on hold and focus all of his energy on his clients for his Crossfit Community. As a Warrior Athlete, he knew that by putting his mind and power into what he could control, the end result would pay off. Not able to train the whole week before the qualifiers would put many ordinary people into a mindset of discouragement. However, Max emulates the power of positive thinking, controlling what can be controlled and digging deep when it comes to competing.
Putting everything he had into the qualifiers, Max ended up finishing 7th Overall. The actions of the Warrior Athlete was defined when he demonstrated the capabilities of achieving success through discipline and inner drive, in the face of formidable obstacles that others might use as an excuse to pull out or quit.
Max of Crossfit SouthCounty is an icon of what it means to fight for everything in life and work and demonstrates this everyday by establishing a solid Crossfit Community and offering elite coaching. It is a Warrior who sacrifices for others and delivers extraordinary performances on a daily basis. This Warrior Athlete showed the true nature of the Warrior at the Qualifiers when he competed with extraordinary vigilance and drive.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulations to Max on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in Orange County: www.crossfitsouthcounty.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Warrior Athlete – Rory McKernan
By: Aly WillierThe face of a Warrior can take on many different looks.
No matter how it appears, whether as a soldier, an athlete, or anything else, it depicts an individual that prepares themselves to fight against all odds and pulls from deep within to bring out their best capabilities.
Being a warrior goes beyond just fighting to win. A warrior maintains a disciplined mindset to fight for their best capabilities and strive to achieve their goals despite any setbacks that may come in their way. When defeat is present, a Warrior will see an opportunity, and against the odds, fight with every fiber of their being.
The Warrior Athlete is the individual that others emulate due to their tenacity and drive and ability focus their mind to accomplish the goals that they have set out in front of them.
This past weekend at the SoCal Regional Crossfit Qualifiers, Rory McKernan encompassed the warrior spirit and delivered an outstanding performance, defining true Warrior Athleticism.
Southern California Crossfit Qualifiers definitely had it share of top athletes; however, when it came to demonstrating the power of drive and tenacity, Rory Mckernan, head trainer of US CrossFit in Encinitas, Ca emulated this to the highest degree. Rory not only has a heart of a lion, but also a soul of a fighter. He is one of the most humble trainers you will ever meet, and lights up any room with his positive attitude and passion for training.
Rory demonstrated the Warrior Athlete and truly defined beating the odds after suffering heat stroke in his first competition of the day. A warrior inside, he knew what he could accomplish at the competition, and by sheer force of will did what he needed to do to recover. Rory came to the Qualifiers to give his best effort, and that is just what he did. An Amazing recovery, he finished his 2nd event in 5th place, and the final event he finished with the 2nd best time out of all the athletes.
Rory encompasses a mindset of the Warrior Athlete by always giving the best of himself, and never leaving anything on the field. A unique quality that people often miss in life, is one that Rory demonstrates on a daily bases, and that quality is inner drive with outward humility. The heart of the Warrior is something that comes naturally to Rory because he truly believes in doing what is best for not only himself but for others.
The Warrior Athlete is just a phrase; however, each individual has the ability to bring the qualities of the Warrior to life. Goals are only met when individuals clearly define them and then drive to reach and attain them. Fighting with everything you have, to know that you can achieve anything that you put your mind to.
Congratulation to Rory McKernan on an amazing accomplishment at the SoCal Regional Qualifiers. Your Warrior Spirit is inspiring and rewarding to all who are fighting to accomplish their goals in life.
For more information on Crossfit in San Diego County: www.uscrossfit.com
If you are interested in bringing the Warrior Athlete program to your facility, please Contact a Coach.
Overhead Squat
This is an exercise that is fairly unique to the CrossFit community. Master this one well.Remember to keep the bar overhead and lock out your elbows with activated shoulders.
KB Windmills
The Kettlebell Windmill is a great warm-up exercise.This is part of a series of posts which will be added to the workout techniques section. I will be adding static photos and in-depth directions at a later date. For now, I wanted to get these videos up for all of you on the free training program.
You may need to crank up the sound on this one.
Remember – Accuracy with Intensity
Video and coaching provided by: Coaches Rob Ord and Joey Hauser
Overhead Press
The Overhead Press can be done with Dumbbells or Kettlebells.This is the first in a series of posts which will be added to the workout techniques section.
I will be adding static photos and in-depth directions at a later date. For now, I wanted to get these videos up for all of you on the free training program.
You may need to crank up the sound on this one.
Accuracy with Intensity
Video and coaching provided by: Coaches Rob Ord and Joey Hauser.
Dumbbell Complex
Here’s a new one that is fun and effective.This training method merges a group of simple exercises into a more complex movement, ergo the name “complex”.
Today I want to introduce something I’ve been using in my training for some time now. I call it the Dumbbell Complex and it goes like this:
Keep the body nice and straight from head to heel. Using dumbbells allows you to go a little deeper than regular push ups.
Deadlift
From the push up position, pop up into the bottom of the deadlift as if you were doing a burpee. It’s vital to the health of your back that you keep the lower back nice and tight.
From the top of the deadlift (the standing position), bring dumbbells to the “rack” position. This can be done by executing a dumbbell power clean.
Overhead Press
The final movement of the complex is the overhead press. Be sure to keep the elbows facing forward and finish with the dumbbells directly overhead.
Notes:
A few of the common ways that I integrate the Dumbbell Complex into my TRAINING PROGRAMS are as a:
Warmup
- Thorough Stretch
- 3 x 5 Dumbbell Complex (3 rounds of 5 reps of each element)
Ladder Workout
- Dumbbell Complex Ladder to 10 (start with 1 rep of each element, then 2, then 3, etc. until you get to 10).
or
- Dumbbell Complex Ladder to max in 20 minutes.
Pyramid Workout
- Dumbbell Complex Pyramid to 10 (similar to the ladder, you go up to a certain number, then come back down).
Try using this in your training, and be sure to let me know how you like it.
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