Gable on Raising your Level of Performance

“Raising your level of performance requires a proper mentality and meaning from within. This gives you the ability and drive to work on the things necessary to go to a higher level. When people ask me how to raise their level of performance, the first thing I ask is, How important is it to you?” – Dan Gable, Olympic Champion & 15 Time NCAA Champion Iowa Wrestling Coach

 

Setting the Bar

 

“I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness and poor attitude.” – Dan Gable

 

Dan Gable on Priorities

 

“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones though because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority. A day doesn’t go by when I don’t accomplish something in my family life or my profession because those two things are my top priorities.”

 

“Everyone has talent”

 

“Everyone has talent. What’s rare is the courage to follow it to the dark places where it leads.” – Erica Jong

 

19 November 14

jd sledgehammerin
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Ilya Ilyin 432kg Total @ 105 bwt, 2014 Weightlifting World Champion (Video)
 
The cost of getting lean: Is it really worth the trade-off?
 
teriyaki Stackers
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
EMOM
15 Kettlebell Swings
Odd rounds: Remaining time, max ball slams
Even rounds: remaining time, rest
 
Complete 75 Ball Slams
 
LII Strength:
Weighted Pullups / Handstand Holds
3-3-3-3
 
LII Conditioning:
EMOM
3 Deadlifts
Odd rounds: Remaining time, max burpees
Even rounds: remaining time, rest
 
Complete 75 Total Burpees
 
Rx: 275 lbs / 153 lbs
 

15 November 14

loaded bar on low blocks
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“It [sleep] is the single best weight loss tool, muscle gain tool, training tool, life tool, I have ever encountered.” -Dan John

—-
Behdad Salimi 240kg/528# Clean & Jerk (Video)
 
Three Killer Mobility Repairs for the Trashed Triathlete
 
Roasted Garlic Autumn Root Vegetable Mash
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
250m Row
Farmers Carry (fence + back)
15 Kettlebell Swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
1 Rope Climb
250m Row
10 Hang Full Dumbbell Cleans
2KB Rack Walk
 

13 November 14

tiff b squat
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People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

—-
Dmitry Klokov 200kg/440# Snatch (Video)
 
Tom Brady Explains Why He Goes To Sleep At 8:30
 
5 Reasons to Give up Coffee
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes
5 Ring Row
7 Dumbbell Thrusters
9 Kettlebell Swings
 
LII Strength:
Overhead Squat
5-5-5-5
 
LII Conditioning:
AMRAP 12 minutes
5 Pull Ups
6 Burpee Box Jumps
7 Dumbbell Thrusters
 

Why Strength Matters

 

There are no weight classes in the jungle, and there is no de-load in war zone – Brandon Lilly

 

Where the Magic Happens..

 

“Train with aggression. The atmosphere in the weight room is critical. A perfectly planned training regime with no passion and no intensity leads to no results. A great program coupled with passion, intensity, and commitment is where the magic happens.
 
If it is important to you, you will find a way, if not, you will find an excuse. What type of athlete or coach are you? One with excuses or one with passion, commitment, and intensity?
 
Your actions tell the truth!”
 
-Zach Even-Esh

Act Like a Champion Today

 

“The true vision of a champion is someone bent over, drenched in sweat, at the point of exhaustion, when no one else is watching.” – Anson Dorrance