Tuesday, September 18, 2012

Week 5

Elder Logan Yates did not provide me (his Mom) his weekly workout schedule he did however ask me to post the following:


This past week has flown by, a lot of good things are happening in this area. We had about a dozen lessons, even though a good number fell through. One of our investigators came to church yesterday but only stayed for sacrament, I hope she will continue to find interest. 

This past week I saw this quote on the back of a CrossFit magazine that Book sent me. I don't remember it word for word but I'll paraphrase it the best I can.

"Don't settle. Don't be satisfied with pats on the back, or a nod. Strive, burn, and do everything you can to be greater. Rage against the tepidness and mundane with every fiber or whatever makes you, you. Change this place."

I pinned it up on my wall and this past week I've been thinking about it all of the time. This area has been a little slow in the past for when it comes to finding new members. But Elder Manu- Tuinei and I have committed to changing that. Everyday we come home tired, but we know that everyday we have put in the work that is expected of us. 

One thing that I have seen while being here, is how hard Satan works against missionaries. This whole week, we have had opposition, ridicule, doubt, and even before we started to e-mail today, a man approached us using a Bible verse on us saying that the Angel Moroni was an impersonation of Satan. Satan has worked against me to make me waver on what I believe or my own faith in God and myself. However, with all of these oppositions, I just smile, because I know what I'm doing is right....

Nothing worthwhile in life comes without opposition. In order to see the light, sometimes the dark must be endured. I'm happy to be here. Because I know its where I need to be. I have already caught a glimpse in this past month of where I will be at the end of two years. And I know I must reach that point. And I know that opposition will come. But more than anything, I know that I can be of some worth to the people whom I serve, and why would I have stayed back home to fulfill my own goals, when I can help others. I think I'm understanding now what it means to "lose yourself," I always thought or pictured it being a total shift from the kind of person you already are. But now I see that its not being subject to and not allowing all of the little insecurities and restrictions hold you back. The mission for missionaries is simple. Bring the Gospel to others. With no girlfriend, school, or work. I can focus solely on the work here. No restrictions. And I'm grateful for that once in a life time opportunity. Because I know that after my mission I will need to learn how to continually "lose myself" even with the duties of everyday life.

I know that it is a big task in front of both me and Elder Manu-Tuinei. But I feel as though that God will help us succeed in whatever task he requires of us here. 

Tuesday, September 11, 2012

Week 4 - Now in Arizona

Since I've arrived in Arizona, I've been averaging 20+ miles a day biking, so the workload is surprisingly a lot. I've had to make do with being flexible with nutrition, because I'm being fed by others, so I eat what they give me. But for how much moving we're doing throughout the day, the more calorie dense food is actually a plus. And I've lost weight and am in the 190's. Gymnastic movements are becoming easier and easier, and I feel like I have more energy. Bottom line, I'm improving. And I'm so grateful that I am.


Monday: Bulgarian squats for 3 sets and ab work
              then...
             "Death by Thruster" w/ 35 pound dumbbells
               16 rounds then called it because of time
              then...
              2.5 mile run
Tuesday: Rest
Wednesday: 4 rounds 
                    20 hand release push ups
                    20 jumping lunged (holding 20 lbs DB overhead)
                    20 sit throughs
                    8:37
Thursday: EMOTM
               20 double unders and 30 yard sprint
               then....
               10 rounds
               1 stair case fast foot ascent
              5 burpee, high knee jump.
Friday: 5 rounds:
                       6 lever arm balance holds
                       10 rocca lunges
Saturday: 10 minute AMRAP w/ 20 pound back pack
                5 strict pull ups (on the under side of a stair case)
                10 knees jumps
                7 rounds
      Evening:
                  50-40-30-20-10
                  Double unders
                  Sit throughs
                  then...
                 100 sit ups

Wednesday, September 5, 2012

Week 3 - last week at the Mission Training Center

Elder Yates would be happy to answer any questions! Thanks for following!

Monday: 15 minute AMRAP
              3 db squat cleans w/ 70 #'s
              6 deload push ups
              9 air squats
              14 rounds
              then...
              3 sets of 15 db bench press
              Ab work
              then...
              2 mile run
Tuesday: 5 rounds
               10 WTF's
                20 Pistol squats
                30 double under's
                13 something
                 then...
                 volleyball :)
Wednesday: 1k row
                   "Grace" w/ 2 70 # db's
                   1k row
                   13 something
                   then...
                   volleyball
Thursday: 7 rounds
                10 deadlifts w/ 75# dumbbells
                 10 handstand push ups
                 9:08
                 then...
                 Everyminute on the minute
                 5 body raises
                 5 lateral depth jumps over 15" objects (both ways)
                 then...
                 10x2 speed box squat
                 w/ 2 75 pound dumbbells
                 (thats for you Lance ;)
Friday: 2 1/2 mile run
           pullups and push ups after
Saturday: volleyball

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!