Wednesday, August 29, 2012

Week 2 in Missionary Training Center

Elder Yates reports that he has lost a few pounds but is feeling very good.

Here are his workouts for the week:


Monday: Every minute for ten minutes:
               3 cleans w/ 2 75 pound dummbells
               EMOTM for 10 minutes:
               10 yard broad jump
                2k row
Tuesday: Rest
Wednesday: 5 rounds of each:
                     one minute on one minute off
                     Hanstand walk
                     Double unders
                     Squats
                     Stict pull ups (sets of 5)
Thursday: 3 sets of 5 Bulgarion Squats with 50 lbs dumbbells

Thursday, August 23, 2012

Week 1 of 2 year mission

Logan entered the Mission Training Center in Provo, Utah on Wednesday August 15, 2012

Here are his workout entries:


Monday: 10 fronts squats w/ 185
                10 over bar burpees
                 10 overhead squats w/ 185
                 10 burpees
                  10 back squats w/ 185
                   30 Double unders
                    10 front squats
                     30 double unders
                       10 overhead squats
                      30 double unders
                      10 back squats
                      time: 14:03
Tuesday: rest w/ basketball
Wednesday: L- sit and parrellete push- ups work
                     7 minute AMRAP
                     5 squat cleans w/ 35 pound dumbbells
                     5 burpees
                     10 rounds
Thursday: rest
Friday: 30 minute AMRAP
            250 meter row
            6 single arm dumbbell snatch w/ 75 pounds (per arm)
            6 hand stand push ups
            11 rounds
Saturday 10 rounds
                10 burpees
                 160 meter run
                   14:30
                    ... then
                    4 sets of five sit to pistol squats (per leg)
 
The Spirit and motivation that being here has given me, is motivating me to challenge myself and push my self harder than ever before. For example, I have never programmed a 30 minute AMRAP or a 10 round workout for myself. God bless!

Wednesday, August 8, 2012

"When the time for performance arrives, the time for preparation is past."
-Thomas S. Monson

This has always been one of my favorite quotes. I think most of us can relate to what these words mean. However; doesn't it seem like most of our life requires performance without any intentional preperation? Aren't we sometimes asked to do "hard" things before we are even ready? The answer is yes. Life can be unfair, cruel, and miserable. The momentary trial we are asked to endure often seems to heavy and large to bear. Sometimes we ask why. Sometimes we even whine and complain. None the less the obstacle must be scaled, the mountain must be climbed, our cross must be carried. Yet, at the end of our momentary hell on earth, we look back and have a choice; we either learn from the experience and grow, or we become consumed by the experince and become a victim of the circumstance. In the end, we learn a lesson; in turn, we become prepared for the next experience.
I think thats the hidden message of this quote. We prepare while we perform...
Recently, I've been asked by some why I'm leaving on a mission, what it entails, and how long I will serve. To answers these questions I thought it appropriate to give a basic description of what a typical day will look like for me while I serve my mission:
6:30 a.m. Arise, pray, exercise (30 minutes), and prepare for the day.
7:30 a.m. Breakfast
8:00 a.m. Personal study: Old testament, New Testament, Book of Mormon, and other scriptures.
9:00 a.m. Companion study: share what was learned from personal study, prepare to teach, practice teaching, study, and confirm plans for the day.
10:00 a.m.- 9:00 p.m. Proselyte, visit with members, teach lessons, and perform service. (And hour is permitted for lunch, and dinner should be around 6:00 p.m.)
9:00 p.m. Return home, make plans for following day, write in journal, prepare for bed, pray.
10:30 p.m. Lights out
I will be serving my mission for a period of two-years.
Now, I know that the regimen  may seem strict, rigid and unforgiving. And to tell the truth, it is. If I deviate from any major part of this daily routine or any major mission rule the result is being sent home early. While I serve my mission I can't text, Facebook, or call any family or friend from home. Yes, letters and e-mail is permitted, and I can call home to my family two days out of the year (Christmas, and Mothers Day). I can't watch T.V. or movies. When I work, I have to be in a white shirt and tie. I have to always be in sight and sound of my companion (the other missionary I work with). And I can't date while serving.
Extreme, I know. The rules are laid out, and they may seem unreasonable and unfair. So with all these rules and requirements (and these are only a few), why on earth would I serve a mission?!
To answer that question, I'll ask all of my friends who do CrossFit or any other sport, hobbie, passion or career: Why do you do what you do? For CrossFit, we are always given rules and requirements to meet in order to perform a workout or task. Form and standards must be met. Reps must be completed. And nutrition must be clean in order to put forth as best performance as possible. Flat out, the workouts suck. The WODs leave you squirming in pain, feeling exhausted and utterly spent. So why would someone ever even think about doing CrossFit?! Everyone has a different opinion, but to me like others, I do CrossFit because its awesome. The long term results from doing CrossFit greatly out weigh the short term pain and agony. With that in mind, the pain becomes normal, and the movements and workouts fun.
This is no different. While I serve my mission, I am indeed required to meet all of these rules. However, I have personally seen the joy and peace that comes to an individual who is ernestly seeking the message that we as missionaries have to give. I don't care if you don't believe in what I believe in, or even if your dead set against what it is my faith and religion stands for. But I think almost anyone can agree that there is as much evil as there is good in the world. And with all that is wrong and corrupt in the world, with all those who are lost and who are pleading and crying for help. Shouldn't there be more people willing and ready to give a helping hand to those less fortunate? With that said, why wouldn't I serve a mission? Why wouldn't I help another human being? There is nothing more rewarding than being part of a cause that brings about the peace and happiness of another individual. Service is the greatest calling there is. True, service can come in many forms, but this is the way I have chosen to serve.
Yes the rules are strict and rigid, but I don't care. For the nineteen years I have lived, I have been preparing for this moment. All young men who are raised in my faith are prepared for missions. I have gone through many "performances" already, that have all taught and prepared me for this one immense mountain that I must climb. Yes, my personal goals and desires will be put on hold for a short period. But the rewards that are around the corner are far more wothwhile than any other reward or persuasive temptation to not serve. How do I know this? Because my father served, my grandfather served, my uncle's, cousins, and friends have all served; and I have seen the joy and happiness such service has brought to their own lives, and I want that same joy. I am ready to serve, and I look forward to all of the challenges and trials that come with this service.
After all, it will be fun.

This will be my last post before I leave for the mission field. So I must say thank you.
First of all, thank you Mom and Dad for being the most supportive and amazing parents that any child could ask for. And thank you for all you have taught me to ultimitely prepare me for this moment. Thank you to my older brother Trevor for your example and guidance that has helped build me into the man I am today. Thank you Summer, my sister, for your constant, unwaivering care and love in all of my pursuits. And thank you Ryan for your support and goodness, even though you have only recently joined our family, I can't imagine our family without you.
Thank you to all of my relatives: aunts, uncles, and cousins for your example and support. And thank you especially to my Grandparents for your guidance and love. Thank you to my friends, all of you who have been there with me causing trouble and building memories since youth. Thank you to all of my leaders and friends in the Boca Ward and Wellington Ward.
To Adriana Grassi-Moseley and Lance Moseley, first of all, thank you for giving me a job (lol). But most importantly, thank you for giving me the opportunity and privilege to be apart of your family and represent that family in competing. Thank you to all of my teammates; Omar, Book, Steve, Rachel, and Gabriela for your push, support and inspiration. And thank you to all of my other friends and family at CrossFit Harcore, I will always be grateful for the last eight months I have had with all of you. And I look forward to returning in two years time.

I am grateful to Christ and my Father in Heaven for all of the people and good spirits that have been placed in my life. And I am grateful for the chance and privilege I have to perform in the most important moment of my life at this time. I cant wait to serve.

Sunday, July 15, 2012

One month....
Today marks one month till the time I leave for my service as a missionary to the people of Tempe, Arizona.
My mind has been running wild, with a roller coaster of impressions and emotions I'm sure will soon follow.
I've been thinking back to this last year. What has occurred since last July, the people I've met, and the experiences I have had.
This last week was the 2012 CrossFit Games, and it seems like only yesterday that I was sitting in my apartment up at BYU-I watching the 2011 CrossFit Games. As a CrossFitter, I find it pretty safe to assume that most if not all CrossFitter's feel more motivated and inspired at the end of witnessing the Games. The feelings and impressions I experienced I feel are worth sharing.
 I remember at the end of last years competition, I realized I wanted to at least make it to the Regional level of competition whether that be with a team or as an individual. I felt motivated and driven to obtain my goal. Gratefully I can say I accomplished that goal....
One year later, my love for the sport is just as strong if not stronger. However, the impressions and feelings I have experienced are... different.
You see, if I was in a position to look forward to competing next year, I would probably feel even more motivated to take my competition experience in CrossFit to the next level by competing in the Games. However, I'm not in that position. In fact, I can't even look forward to competing for two years. Some would feel discouraged, and perhaps assume that any future of competing would be long lost. Yet, that's not what I felt...
Rich Froning and Annie Thorisdottir are the first back to back CrossFit Games champions. First of all, congratulations to these two amazing athletes. I have never had the privilege to meet Annie and witness how she compete's and trains first hand, but I have met Rich, and I have seen how he trains.
What most impresses me about this individual is that EVERY rep and EVERY movement looks the same as when he starts and when he ends. He is perhaps the most consistent CrossFit athlete. His placing in the Games only reinforces that statement.
A lot of CrossFitter's like to either go "balls to the wall" at the start of a WOD and end up suffering later in the workout. Or they decide to "pace" way to much that the find that more energy needs to be exerted at the end of the WOD in order to finish in a decent time. Any great athlete knows that consistency is what makes the difference between good and great.
A few months ago I had the privilege to meet Rich at my home affiliate, CrossFit Hardcore, as he got a photo shoot and an interview. Before he started his workout, I assumed I would see an all- out, "balls to the wall" effort put in. But much to my surprise, it almost seemed as though Rich was going slow! I recall, watching bewildered at the fact that he wasn't going, what it seemed, all- out. But as I watched I saw him done way faster  than I had expected. I then realized that he wasn't moving slowly, he was moving smoothly. As a result, yes, he worked hard, and he went all- out. But he wasn't so jittery and all over the map with his pacing that he was just wasting energy and totally spent.
This is something you will always find as Rich's strongest trait. Rich wasn't totally dominating the leader board until a little later in the competition. And his 3 first place finishes only came later on in the weekend. He was so consistent with his placing, that he found himself almost 100 points ahead of Matt Chan who came in second- place, by the end of the competition...
So what does this have to do with me leaving in just a month? Well to answer that question I have one word, consistency. Until now I was totally freaked out and stressed trying to figure out how I'm going to keep up my conditioning, strength, and speed while in an austere environment. But after this weekend, from witnessing the Games and other experiences I realized that it really doesn't matter. Yes, I want to compete in the Games. Yes I want to continue to grow and improve so that I can compete at a high level. But more than all of that I want to be as fit as I can be for as long as I can.
Watching Rich I realized that he isn't the strongest, he isn't the fastest, he isn't even the most conditioned. But he is without doubt the hardest worker. 
"But wait! Rich is over training!"
"He's going to get injured!"
"He can't keep up this level of performance for to long."
Everyone had their doubts. And all of the comments that Rich isn't a smart athlete is a load of bull.
Rich listens to his body. But more than that he knows when to push his body and how far to push it. And I would dare say that he will be constantly improving for years to come.
And he is CONSISTENT with how he trains. As a result, he is the champ.
On my mission, I'll be honest, I have no idea how I'm going to train. I have no Idea what I'm going to train with. But all I know is that I WILL train. And that training will be CrossFit. What ever state of fitness I will be in two- years from now, I know I will be better than I am now because CrossFit works and I'm striving to be consistent...




On a side note, congrats CrossFit Atlanta, Talayna Fortunato, Chase Daniels, and all other Dirty South athletes! Way to represent!

Saturday, June 23, 2012

As I mentioned in my weekly update, I would be dedicating a separate post to my training day from this past Thursday. 
I was asked by some youth leaders in my church in Florida to help out with life guarding at a 3 day long youth camp in a 400,000 acre Ranch that my church owns up in central Florida, in which myself and a few others would help protect the lives of 700 young men. Gladly I accepted, recruited some help and traveled to the swimming hole which I would watch over for two days. Let me just say that this was one of the coolest set ups for a swimming pool I have ever seen. The swimming hole was a huge 20 foot hole in the ground that had an artesian well constantly pumping water into it. The hole consisted of a long wooden deck, a wooden high dive, a giant slide made from an inner tube, a huge rope swing set up, and a zip line that was taken down unfortunately. 
Aside from the stress of saving around 12 young men from drowning and sending 2 young men to the hospital after a "head on" collision on the high dive. The experience was very enjoyable.
After our shift was over on Thursday, I decided to work out. I made an on the fly WOD that consisted of burpee's, air squats, swimming and muscle ups.... I set up the ring off the wooden high dive, so the entire time I was dangling a few feet above water while doing muscle ups. 
I'm not sure what the final time was at the end of the workout because my stop watch didn't work... This is something I'm very grateful for. You see, while I love being in the gym WODing. I feel as though a lot is lost in the real purpose of what CrossFit is mean't for if we just restrict ourselves to the gym. 
CrossFit was originally designed to help keep our Armed Service Members alive, help the obese father live longer to see his children grow, and get the soccer mom in shape to keep up with her kids. There are many examples of what CrossFit is designed for, but the foundation and bottom line of CrossFit is "real world." We rarely have a stop watch when helping someone move houses. A box isn't shaped into a nice comfortable barbell when we squat down to pick it up. And, on the extreme side, a soldier, police officer, or firefighter doesn't think about his/her back position, hip drive, or breath when saving someones life or stopping the bad guy. 
When we train outside of the gym, and expose ourselves to austere and uncomfortable environments and situations. We are exposed to the most "real life" kind of work outs we may ever find. Lifting odd, weird objects prepare us for any sort of shape or size a heavy load may come in. In addition, if you are an aspiring Games athlete, the "weirdness" of this type of training gives a very good variance to any training regimen. 
So when I finished my workout on Thursday, I looked back thinking "that was fun." The slick wetness and dirt of the deck I did burpee's and squat's off of  challenged me to remain tight and be cautious of my footing. The murkiness of the water as I swam forced me to continually be aware of my sense of direction. And finding a proper false grip to execute muscle ups was especially difficult due to the wet grip and rings. The sun beat down on me the entire time, and I finished the workout knowing I did something good. 
For almost a year now I have been following and paying close attention to the training style of Games Athlete Blair Morrison. (Below is a link of his blog for those who are interested.) This guy knows his stuff, and he is so resourceful and intelligent that he can come up with a dreadful workout anywhere, anytime, and with anything. This guy spent a year in Europe training for the 2010 CrossFit games with limited equipment and no training facilities. Sounds familiar. :) 
Get outside and train! 
"A dream is your creative vision for your life in the future. You must break out of your current comfort zone and become comfortable with the unfamiliar and the unknown."
-Denis Waitley



6/18-6/23



Monday: 3 rounds:
                             - 10 Snatches w/ 95 #'s
                             - 15 Ring Dips
                             - 20 Box Jumps
                             6:51


Tuesday: Dynamic Effort Day 


Wednesday: 4 Rounds:
                                   - 10 Hang Power Cleans w/ 155
                                   - 15 Pull- ups
                                   - 10 Split Jerks w/ 155
                                   10:27


Thursday: Buy in: 20 Burpee's
                3 Rounds:
                               - 30 Air Squats
                               - 100 Meter Swim
                               - 3 Muscle Ups
               Cash out: 20 Burpee's

Friday: Rest

Saturday: WOD 1: "CrossFit Total"
                               - Back Squat = 330 PR
                               - Shoulder Press= 175
                               - Dead Lift= 455
                WOD 2: 75 Wall Balls 
                               50-30-10
                               - Double - Unders
                               - Sit- Ups
                               6:45 
                 WOD 3: 30 sec on/ 30 sec off
                                Airdyne Bike for 30 minutes
                                422 Calories 
This was a very eye opening week of training. After Beast Mode last weekend. I knew right away that I needed to work a little on my nutrition. I thought at first that I needed to cut weight. However, after cutting out one simple item from my diet, I have noticed a huge difference on terms of energy. The change? I cut out dairy. At first I saw right away that my weight had dropped a few pounds from 208 to 204 by the end of the week. My initial intention was to have the goal to drop 10- 15 pounds; however, after a good discussion with a friend I realized this may not be the best idea. Standing at 6'2", 190- 195 pounds of body weight may be a bad idea. Plus, 7 months ago I experienced an extended period of time of an over training syndrome. I weighed just under 195 pounds at the time. I was working out at least 3-4 times a day. And I barely ate anything. The result: knee, back, and hip pain, sleepless nights, fatigue, headaches, mood swings, and illness. All this occurred while I was up at school in Idaho, right before the Holidays. After I ended the semester, I made the commitment to train smarter, rest more, and eat more. After the Holidays were over I weighed over 200. At first I didn't feel much different. But one change in my diet occurred: dairy. In school I didn't consume any dairy. But being home, with cheese and milk being very accessible, I found myself consuming way to much. I soon felt slow and tired, with weird fluctuations in weight, and trouble finding my breath during workouts. 
So after that long winded summary...
Monday held a great experience for me because I got to train with a class at my gym. I love working out with others.
Tuesday was filled with box squats, deadlifts and other Westside Barbell dynamic work. I love these days. I feel as though that by incorporating the Westside method into my training, I haven't only become stronger, but far more explosive as well. 
Wednesday was terrible. I had the opportunity to train with a class again but I had the goal to get under 5 minutes on the workout of that day, but I just couldn't find the energy and drive I needed to accomplish that goal. You win some, and you lose some.
Thursday was probably the highlight of the week. I'll be dedicating a separate post in regards to this day so stay tuned.
On Friday, I had a terrible sun burn to the point that I could barely move with out being in pain so I chose to rest... smart choice.
Saturday I PR'd my Back Squat! The back squat is a big weakness of mine. However, I have never felt this good squatting before. 330 is a 5 pound PR for me from 325. The reason why I was so excited about this is because 330 went up like in was 255. It felt fast and smooth. Soon after I made a pretty ambitious jump to 365. I got under the weight, squatted and I made the error of saying to myself " this is heavy" in my head. I missed it. But I feel as though 365 is a weight I will be able to handle easily next time. I know I have the strength to do so much more in this movement and many others, but my mentality and little issues with form are the only thing holding me back. 2x Body Weight Back Squat is getting closer and closer!
Oh and let me just make it clear... My PR dead lift is 525. The reason I failed by 70 pounds is because I was experimenting with the Sumo Dead Lift.... I blame Lance Mosley for this! lol

All in all. This week was all about how good I felt in all of the met-cons aside from one. Cutting out dairy has so far been a smart decision. Although I love chocolate milk, results and progress come first. At 204 pounds, I feel like I weigh 185. 

Now I making a pretty big change to my training. I'm taking a break from heavy Olympic Weightlifting. Although I have made huge gains in these lift in the last few months. Lately, every time I clean, jerk, or snatch. I feel pain and not strong. I have lifted to heavy to much. And the effect is beginning to show. My goal now for the next few weeks is to continue to focus on my Westside program and restrict myself to only doing Olympic Weightlifting in met-cons. 

No time to go see the movie Brave! :) 

Sunday, June 17, 2012

Competition
A few days ago I was talking with a guy at my affiliate about Wrestling and how arduous and mentally draining the sport is. We talked about the practices and the frightening pain and agony the body is required to endure in this dreadful sport. Consequently, I was brought back to relive my short time and experience with wrestling. However, when ever I look back to my short career with wrestling I hardly remember the pain of the practices or even the pressure of having to make weight. Rather I recall the pressure and anxiety every match, tournament and competition brought to me. My first season wrestling was disappointing  to say the least. The only "impressive" success I had was making the Varsity team in my high school after some success in Junior Varsity. However, by the end of the season, I had wrestled the most matches out of anyone else on my team, but I also had the most losses with a record of 2- 22...

By time the end of the season came around, I started training with the team in the spring with the mind-set to do much better the following season. But once the approach of the new season came around, I became so anxious and so nervous that I couldn't handle the pressure of competing in such a grueling environment again. So what happened? I quit. I walked up to my coach and told him "I quit"... See my problem wasn't the sport in of itself; rather, it was the pressure of having to walk out onto the competition floor all alone without relying on teammates to get me out of a tough situation. I knew how to wrestle but I didn't know how to compete. As a result; I went through the rest of my high school career feeling sorry for myself and coming up with excuses as to why I didn't wrestle any longer. The fact of the matter; I was a coward not only because I had given up but also because I didn't want to admit defeat.

A year and a half ago, I felt a large void in my life. I felt as though I needed an outlet to use my passions and talents towards. That's when I discovered CrossFit. I remember watching a video about the Games and the competition side of CrossFit and wanting to learn more. I went about searching for as much information as I could about the Games, the athlete's, the event's, anything I could to learn more about the sport in of itself.

One day I heard about the Open, at first I felt apprehensive and unsure about whether or not I really wanted to risk signing up. I was afraid of that same failure and defeat that I faced in wrestling. I was afraid that competing would only bring about further heart ache. I remember thinking that "there is no point in competing, I won't do well." Immediately when that moment came, when I was on the verge of saying "no I won't sign up;" I came across a photo on facebook... It was a picture of all my old wrestling teammates who had competed all through high school and were at that point seniors... captains... each holding an armful of trophies and awards. The past years had brought them such success that most of them earned scholarships or are still traveling to compete in the sport they loved. Looking at that I realized all that I had missed and all the promise I had thrown away. I knew that I could have been in that group with that same success, but I wasn't, all because I let one bad season get me down, all because I was scared to be defeated...  that experience left me feeling the most regret than I have ever felt before in my young life.

So what did I do? I took a risk, I signed up for the Open, I worked my butt of in the Summer and the off- season. I came back to CrossFit Hardcore and trained to compete. I went to regional's with the best team of individuals out there. But all of that only prepared me for what I experienced during the "Beast Mode" competition this past weekend. You see, I haven't competing in an individual environment in a stadium, under the lights, and the support of a crowd since I wrestled. So as you can imagine, I was a little anxious on how I would hold up. Granted, I knew that this competition wasn't anything significant. It didn't count towards or have any merit to the Games. None the less, it was still an individual competition, and I wanted to perform well.

After the first event, which was to find a one rep max of a Bear Complex, I remember sitting down smiling. I had surpassed the amount of weight I was expecting to lift, with a weight of 275 pounds deadlifted, cleaned, pressed and squatted multiple times in one movement. With the first event over and waiting for the second event, I felt indescribable joy and satisfaction. I knew that I made the right decision to take the risk to compete alone on that stage. I felt calm, I felt relaxed, all anxiety and feelings of nervousness or inadequacy had gone away. I didn't care where I placed at the end of the competition, I only cared that I put forth the effort.

The other events rolled by, and eventually I walked out of the stadium feeling satisfied... I ended up 20th in the event. Of course I wish I had placed higher, but the placement didn't matter because I finally knew that I could let go of the fear of competing and move on.

Competition either makes or breaks athletes. You can be a great athlete but be a lousy competitor. When I wrestled, I had the raw talent to do well and succeed. I had the drive and work ethic to do well. But once the pressure was on, once the training really mattered. My fears, my anxiety, my mind got the best of me and I would completely freeze up when the referee blew their whistle. CrossFit has given me a way to conquer that fear and obstacle. I realize now what people mean when they say that CrossFit is a competition against oneself.

My biggest accomplishment of the weekend: being the highest ranked teenager. I'm a boy among men.

Don't ever feel apprehensive or nervous to compete. Competition is one of many ways to see who you really are and what your made of. If failure comes, no big deal...

Remember: Thomas Edison failed 2000 times before making the light bulb.