Good Afternoon Girls!
What a great day! I just finished One Word: that will change your life. First, I want to give thanks to my wife for encouraging me to read this book. It was given to me by one of my best friends whom I've had the privilege of growing up with. Thanks Rob Owen for always thinking of me! Additionally, shortly after I received this book, Kati and I sat down to talk about being your assistant volleyball coach at Whitworth University, which has been a gift of grace. I feel very privileged to be a part of our team. Lastly, I need to thank my wife for spurring me on to read this. She actually read the book right after Rob gave it to me and found her word....Initiative. I've been inspired to see her live out that word this past year. She has completed a 1.7 mile swim, two sprint triathlons, countless training sessions to get ready for those competitions, as well as conquered many other small feats within her job, our home, and with no warning this past year....her health by taking INITIATIVE. How come it took me a year!?
That's a great question! Nonetheless, I'm elated we're sharing this book as a team. I've thought of many words during this reading, such as prayer, discipline, intimacy, encouragement and balance. I want to continue to pray on my One Word, and work on carrying out the action plan that's in the end of the book. Like some of you, I will post my One Word once I've got a clear picture of what it is. I want to pray and search my heart for my word so it has significance and purpose for me wherever I go. I don't want it to be a simple goal or resolution (as the book says). I'd rather it be a word that continues in helping define me.
Your posts have been inspiring girls! Izze, thanks for "breaking the ice"....taking the lead on the first post. Thanks to the rest of our team for posting your thoughts and quotes. Each of you have inspired me. Please text or call any of your teammates to encourage them to read this book and make a post. I loved the African proverb towards the end of this book. "If you want to go fast, go alone; but if you want to go FAR, go TOGETHER." That's so true of great teams, isn't it?
Have a great week girls and I hope to hear from more of our team...
Win The Day!
Pancho
Whitworth Volleyball
Monday, June 30, 2014
Friday, June 20, 2014
CrossFit Friday Challenge #5 - Countdown WOD #3
Happy Friday Team!
First, Kati and I met this past week, and one of the topics we discussed was how is everybody feeling?
So...we'd like to know! Are you feeling stronger, quicker and fitter? OR...are you feeling the opposite of those things? Either way, please make a post regarding how the workouts are going. I think everyone on the team would like to hear from each other on this....I know Kati and I would!
Second, next Friday there will be NO CrossFit workout for you. That's right! Day off, except for your normal week 6 workout. However, I do have a challenge for you. I would like you to read a book called One Word by Dan Britton, Jimmy Page and Jon Gordon. Before any of you say, "He wants us to read? An assignment!?"...if you haven't already said something in that context, please know that the book will take you an hour or less to read. It is short and to the point, but I think inspirational. You can download it on ibooks, google books, kindle or go old school (yes girls like Pancho!) and get a book to hold in your hand. You don't have to wait until Friday to read it. You can do it anytime over the next week. Please make a post by Friday or next weekend though regarding One Word. My hope is that you will find this book applicable for today, next school year and for life!
Now, onto today's CrossFit workout, which is WOD #3 in your summer workout packet. It's more of a quick hitter. It is a countdown WOD that is made up of burpees, push-ups and sit-ups. However, I'm going to change it to burpees, push-ups and double-unders! I know many of you want to get better at double unders...so here you go:
WOD #3 (substituting sit-ups for double-unders):
This is a countdown workout with reps of 10-9-8-7-6-5-4-3-2-1 with the exercises burpees, push-ups and double-unders.
Example: Your first round would be 10 repetitions of each of the exercises; burpees, then push-ups, then double-unders. You would continue doing the countdown with 9 reps of each exercise for your second round, then 8 reps of each exercise for your third round and so on until you've reached your last round of 1 rep for each exercise and ten rounds. I hope you get the idea. You should have completed 55 repetitions of each exercise once you are finished with the entire workout. Post your time to comments.
What a great day girls...sunny and warm here! I hope your neck of the woods, wherever you are, is much the same way, and that you have some plans to look forward to this weekend.
Win The Day!
Coach Pancho
First, Kati and I met this past week, and one of the topics we discussed was how is everybody feeling?
So...we'd like to know! Are you feeling stronger, quicker and fitter? OR...are you feeling the opposite of those things? Either way, please make a post regarding how the workouts are going. I think everyone on the team would like to hear from each other on this....I know Kati and I would!
Second, next Friday there will be NO CrossFit workout for you. That's right! Day off, except for your normal week 6 workout. However, I do have a challenge for you. I would like you to read a book called One Word by Dan Britton, Jimmy Page and Jon Gordon. Before any of you say, "He wants us to read? An assignment!?"...if you haven't already said something in that context, please know that the book will take you an hour or less to read. It is short and to the point, but I think inspirational. You can download it on ibooks, google books, kindle or go old school (yes girls like Pancho!) and get a book to hold in your hand. You don't have to wait until Friday to read it. You can do it anytime over the next week. Please make a post by Friday or next weekend though regarding One Word. My hope is that you will find this book applicable for today, next school year and for life!
Now, onto today's CrossFit workout, which is WOD #3 in your summer workout packet. It's more of a quick hitter. It is a countdown WOD that is made up of burpees, push-ups and sit-ups. However, I'm going to change it to burpees, push-ups and double-unders! I know many of you want to get better at double unders...so here you go:
WOD #3 (substituting sit-ups for double-unders):
This is a countdown workout with reps of 10-9-8-7-6-5-4-3-2-1 with the exercises burpees, push-ups and double-unders.
Example: Your first round would be 10 repetitions of each of the exercises; burpees, then push-ups, then double-unders. You would continue doing the countdown with 9 reps of each exercise for your second round, then 8 reps of each exercise for your third round and so on until you've reached your last round of 1 rep for each exercise and ten rounds. I hope you get the idea. You should have completed 55 repetitions of each exercise once you are finished with the entire workout. Post your time to comments.
What a great day girls...sunny and warm here! I hope your neck of the woods, wherever you are, is much the same way, and that you have some plans to look forward to this weekend.
Win The Day!
Coach Pancho
Thursday, June 12, 2014
Friday WOD Challenge #4 - The Lumberjack 20 (Modified)
Hello Pirate Volleyball Team,
This week's WOD is called The Lumberjack 20:
Run 400 meters/20 push-ups
Run 400 meters/20 elevated push-ups (feet on bench, chair or box)
Run 400 meters/20 sit-ups
Run 400 meters/20 walking lunges (each step counts as one, so 10 each leg)
Run 400 meters/20 burpees
Run 400 meters/20 scissor jumps using alternating leg action
Run 400 meters/20 double-unders
This is a great strength and endurance workout! It is done for time. I'll keep the post short this week; however, I want to challenge everyone who posts this weekend to put your favorite, or one of your favorite quotes on this week's post. I've listed a couple of Muhammad Ali quotes in the past. I loved watching him because he backed up everything he said, and I truly believe, worked hard to earn his great accomplishments. Either way, I love the Impossible Is Nothing quote...here it is:
Have A Great Workout!
Coach Pancho
This week's WOD is called The Lumberjack 20:
Run 400 meters/20 push-ups
Run 400 meters/20 elevated push-ups (feet on bench, chair or box)
Run 400 meters/20 sit-ups
Run 400 meters/20 walking lunges (each step counts as one, so 10 each leg)
Run 400 meters/20 burpees
Run 400 meters/20 scissor jumps using alternating leg action
Run 400 meters/20 double-unders
This is a great strength and endurance workout! It is done for time. I'll keep the post short this week; however, I want to challenge everyone who posts this weekend to put your favorite, or one of your favorite quotes on this week's post. I've listed a couple of Muhammad Ali quotes in the past. I loved watching him because he backed up everything he said, and I truly believe, worked hard to earn his great accomplishments. Either way, I love the Impossible Is Nothing quote...here it is:
Have A Great Workout!
Coach Pancho
Friday, June 6, 2014
"Kelly" - Friday CrossFit Challenge WOD
Good Morning and Happy Friday!
For those of your returners, you may remember "Kelly" from last summer. This, for me, was one of the toughest WODs we did; however, I felt so accomplished when I completed this WOD. You will need a 15 pound medicine ball and a 24" box for this one, as well as some running room. If you don't have a 15 pound medicine ball, you can use any poundage of one, or do push presses with dumbbells, or air squats with a jump at the end. You will need the medicine ball to do wall ball shots. If you do not have a 24" box on hand, just use a bench or something comparable to jump on. Finally, here is the workout!
"Kelly"
Four Rounds:
Run 400 meters
30 box jumps 24" box
30 wall ball shots 15 pound medicine ball
Maybe it's just you working out alone today or with a friend. Either way, each of you are strengthening yourselves to become better people and players. I look forward to seeing all of your times posted. I'm not so interested in seeing who got the best time, but rather, I'm inspired by you girls simply because you took time out of your day to challenge and push yourselves through your workouts. And...you're really not alone because you have a group of teammates challenging themselves as well.
Proverbs 24:10
If you faint in the day of adversity, your strength is small (ESV).
I know we have a TOUGH team, that pushes themselves through adversity, TOGETHER. We're going to get better today! I'm looking forward to being right alongside you all today in doing and completing this workout!
Win The Day!
Coach Pancho
For those of your returners, you may remember "Kelly" from last summer. This, for me, was one of the toughest WODs we did; however, I felt so accomplished when I completed this WOD. You will need a 15 pound medicine ball and a 24" box for this one, as well as some running room. If you don't have a 15 pound medicine ball, you can use any poundage of one, or do push presses with dumbbells, or air squats with a jump at the end. You will need the medicine ball to do wall ball shots. If you do not have a 24" box on hand, just use a bench or something comparable to jump on. Finally, here is the workout!
"Kelly"
Four Rounds:
Run 400 meters
30 box jumps 24" box
30 wall ball shots 15 pound medicine ball
Maybe it's just you working out alone today or with a friend. Either way, each of you are strengthening yourselves to become better people and players. I look forward to seeing all of your times posted. I'm not so interested in seeing who got the best time, but rather, I'm inspired by you girls simply because you took time out of your day to challenge and push yourselves through your workouts. And...you're really not alone because you have a group of teammates challenging themselves as well.
Proverbs 24:10
If you faint in the day of adversity, your strength is small (ESV).
I know we have a TOUGH team, that pushes themselves through adversity, TOGETHER. We're going to get better today! I'm looking forward to being right alongside you all today in doing and completing this workout!
Win The Day!
Coach Pancho
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