Hello Team!
I was reading my post for this workout last time, and I promised you a message on adversity and commitment. I haven't forgotten to write that, and am still working on what I'd like to say. Additionally, I wanted it to be close to, or right before our season. It would be more appropriate then.
This week's CrossFit Challenge is WOD #1: 3 rounds of sprint 100 meters, 10 push-ups, 10 sit-ups and 10 air squats for time. This was a fairly quick one if I remember right from last time. Push yourself to beat your last time or someone else's last time.
I wanted to keep it short and sweet this week since I'm late in posting. Have a great weekend and workout everyone! I can't wait to see our team again!
Panch
Whitworth Volleyball
Friday, July 31, 2015
Friday, July 24, 2015
The Countdown
Hello Team!
There is a saying that goes like this, "Never delay gratitude." I am not sure where I heard that; although, the voice of my grandma Pancho rings in my ears a little. I find myself continually thinking about this saying throughout the day. God, I believe, continues to put this on my heart.
Coming to grips with the fact that I may not be communicating my thankfulness (one of our team's 5 pillars by the way) as much as I should be, I have a challenge for all of you. You can count me in as a participant as well. The challenge is simple. Every day this week, let someone know why you're thankful for them. This doesn't have to be a family member or friend, but could be. However, I challenge you to give thanks to someone you may not even know...a bagger at a grocery store, someone in the military serving our country, note on a napkin to a waiter or waitress...you get the idea. You never know the power your words of gratitude may have in a person's life, but it might just change their day or life, and yours will be as well. Be creative! That's my challenge.
Our CrossFit Challenge this week is "The Countdown": 10-9-8-7-6-5-4-3-2-1 - burpees, push-ups and sit-ups. We did this one earlier in the summer (week 3 or 4). You can look back at your time to challenge yourself.
Almost there girls! Finish the race! Everyone and anyone can start. Not just anyone can finish. I'm confident all of you can and will!
Panch
There is a saying that goes like this, "Never delay gratitude." I am not sure where I heard that; although, the voice of my grandma Pancho rings in my ears a little. I find myself continually thinking about this saying throughout the day. God, I believe, continues to put this on my heart.
Coming to grips with the fact that I may not be communicating my thankfulness (one of our team's 5 pillars by the way) as much as I should be, I have a challenge for all of you. You can count me in as a participant as well. The challenge is simple. Every day this week, let someone know why you're thankful for them. This doesn't have to be a family member or friend, but could be. However, I challenge you to give thanks to someone you may not even know...a bagger at a grocery store, someone in the military serving our country, note on a napkin to a waiter or waitress...you get the idea. You never know the power your words of gratitude may have in a person's life, but it might just change their day or life, and yours will be as well. Be creative! That's my challenge.
Our CrossFit Challenge this week is "The Countdown": 10-9-8-7-6-5-4-3-2-1 - burpees, push-ups and sit-ups. We did this one earlier in the summer (week 3 or 4). You can look back at your time to challenge yourself.
Almost there girls! Finish the race! Everyone and anyone can start. Not just anyone can finish. I'm confident all of you can and will!
Panch
Friday, July 17, 2015
Friday CrossFit Challenge #8 or #9???
Happy Friday Girls!
My calendar is showing that this is week #9 of our summer training; however, I think this is only my 8th post....hence CrossFit Challenge #8. Does that sound right to any of you? I'll do some double checking after my workout this morning, but if one of you can set me straight...please feel free to do so.
Your CrossFit Challenge for this week is "The 7." We did this one earlier during week two I believe. Remember, I have my weeks all mixed up. You can compete with your previous time.
"The 7": 7 rounds of 7 wall ball shots, 7 push-ups and 7 burpees for time. Push yourselves today. We're on the downhill side of things, and I hope all of you are feeling like you're prepared for our 2015 season. It's only a month away until we all get together on our homecourt, The Fieldhouse!
Exciting!
Be Awesome!
Coach Panch
My calendar is showing that this is week #9 of our summer training; however, I think this is only my 8th post....hence CrossFit Challenge #8. Does that sound right to any of you? I'll do some double checking after my workout this morning, but if one of you can set me straight...please feel free to do so.
Your CrossFit Challenge for this week is "The 7." We did this one earlier during week two I believe. Remember, I have my weeks all mixed up. You can compete with your previous time.
"The 7": 7 rounds of 7 wall ball shots, 7 push-ups and 7 burpees for time. Push yourselves today. We're on the downhill side of things, and I hope all of you are feeling like you're prepared for our 2015 season. It's only a month away until we all get together on our homecourt, The Fieldhouse!
Exciting!
Be Awesome!
Coach Panch
Friday, July 10, 2015
Friday CrossFit Challenge #7
Happy Friday Everyone!
I hope all of you had a safe and memory filled 4th of July. Since we are just over halfway through with our summer training, I thought it would be a good idea to try the WODs we did during our first six weeks to see if we can better our rounds or times. It's fun to see hard work paying off, and this is a direct way to see the fruits of our labor.
This week's WOD is Annie: 50-40-30-20-10; double-unders and sit-ups
Just to recap, you do 50 double-unders, then 50 sit-ups...40 double-unders, then 40 sit-ups...30 double-unders, then 30 sit-ups...all the way down through 10. I think you girls remember. Most of you have said this is one of your favorites.
Have a great workout and weekend!
Panch
I hope all of you had a safe and memory filled 4th of July. Since we are just over halfway through with our summer training, I thought it would be a good idea to try the WODs we did during our first six weeks to see if we can better our rounds or times. It's fun to see hard work paying off, and this is a direct way to see the fruits of our labor.
This week's WOD is Annie: 50-40-30-20-10; double-unders and sit-ups
Just to recap, you do 50 double-unders, then 50 sit-ups...40 double-unders, then 40 sit-ups...30 double-unders, then 30 sit-ups...all the way down through 10. I think you girls remember. Most of you have said this is one of your favorites.
Have a great workout and weekend!
Panch
Thursday, July 2, 2015
Bigger and Better
Hello Girls!
"The Lord doesn't see things the way you see them. People judge by outward appearance, but the Lord looks at the heart." I Samuel 16:7
I was blessed tonight by my wife reading a chapter out of a book titled Love Does by Bob Goff. Like most of the male species listening is not one of my stronger characteristics (my mind wanders quickly), but I put my seat belt on, and was an attentive listener for my wife. Actually, it wasn't hard at all (this time). To me, the book is very engaging.
Bigger and better is the title of the chapter I listened to this evening. It was about a teenage boy who was participating in the game "Bigger and Better" with his youth group. I'm certain some of you have played. As the story goes, the young man began the game with a dime, approached the doorway of the first house he had set in his sights, and knocked on the door. A man answered, and the boy began to tell him about the game, how he had a dime to begin the game, but was looking for something BIGGER AND BETTER. The young boy announced, "Do you have anything bigger and better than my dime you could trade?" After prompting his wife for a trading suggestion, the teenager walked away from the home with a Serta, pillow top mattress. At the next house, the boy was able to wrangle a ping pong table. During his next stop he acquired a prize winning elk head (I would've stopped at the ping pong table). I will tell you that by the end of the night he was driving a Dodge truck home. Wow! What happened next was more amazing. The boy gave the truck away...I'm guessing to someone in need. Holy Moly!
Do you girls ever feel that you work so hard, have given so much of yourselves, and yet feel like you haven't moved very far? I know I do at times. Many of us are looking for bigger and better, yet never stretch ourselves beyond where we're comfortable.
The moral of this story is that the boy dreamed BIG. Who would've ever began that night thinking, I'm going to walk away with a truck tonight? I think God calls us to dream BIG dreams that we can't imagine, but He can. God knows the dreams of your heart, and He wants to make them all come true, and it's up to you to recognize the potential He sees in each of you. I have a hard time believing God wants to keep any of you right where you're at. The God I know is a BIG God who can do things I can't imagine. I just pray he helps my imagination to become more clear. I think I speak for both Kati and myself when I say we'd never thought two small town, high school coaches would be coaching collegiate volleyball. Coaching at Whitworth, and specifically, being led to you girls is a blessing provided by God just because Kati and I took the plunge by going after a dream. In many ways, I owe Kati a lot. Her courage to apply, interview and take over the Whitworth volleyball program inspired me to approach her about coaching as well. Kati dreamed a BIG dream, went after it, and I believe God put her right where He wants her.
I know you have bigger parts to your lives than volleyball. I'm glad you do. I hope each of you will dream big when it comes to YOU, and the desires of your heart. Don't let the world define your success. With God, you define it! He didn't want to put a fence around your life. He made you to go beyond your potential girls. I honestly believe that is true for the individual goals and dreams each of you hold in your hearts!...including volleyball. Why would you not want to be BIG even on the court? Remember, God knows your heart, and whether you're a believer or not, you can't hide your dreams from Him.
Ok....that's enough of my religiosity for now. If I come off sounding like a holier than though disciple of Christ who has his life in order. That's not really how I view me at all. I'm writing this to myself, as much as each of you. I know I'm flawed, imperfect, a mess really, and that without God in my life, it would be messier. I'm just trying to be the best version of myself whom God created.
Thanks for reading if you made it this far! Here is your weekly CrossFit Challenge:
WOD #2 - 10 Burpees, run 100 meters. Max rounds in 10 minutes. Once you've complete 10 burpees and a 100 meter run, that's one round....repeat for 10 minutes counting your rounds.
Good Luck! Don't put boundaries around your heart and dreams....DREAM BIG!
Panch
"The Lord doesn't see things the way you see them. People judge by outward appearance, but the Lord looks at the heart." I Samuel 16:7
I was blessed tonight by my wife reading a chapter out of a book titled Love Does by Bob Goff. Like most of the male species listening is not one of my stronger characteristics (my mind wanders quickly), but I put my seat belt on, and was an attentive listener for my wife. Actually, it wasn't hard at all (this time). To me, the book is very engaging.
Bigger and better is the title of the chapter I listened to this evening. It was about a teenage boy who was participating in the game "Bigger and Better" with his youth group. I'm certain some of you have played. As the story goes, the young man began the game with a dime, approached the doorway of the first house he had set in his sights, and knocked on the door. A man answered, and the boy began to tell him about the game, how he had a dime to begin the game, but was looking for something BIGGER AND BETTER. The young boy announced, "Do you have anything bigger and better than my dime you could trade?" After prompting his wife for a trading suggestion, the teenager walked away from the home with a Serta, pillow top mattress. At the next house, the boy was able to wrangle a ping pong table. During his next stop he acquired a prize winning elk head (I would've stopped at the ping pong table). I will tell you that by the end of the night he was driving a Dodge truck home. Wow! What happened next was more amazing. The boy gave the truck away...I'm guessing to someone in need. Holy Moly!
Do you girls ever feel that you work so hard, have given so much of yourselves, and yet feel like you haven't moved very far? I know I do at times. Many of us are looking for bigger and better, yet never stretch ourselves beyond where we're comfortable.
The moral of this story is that the boy dreamed BIG. Who would've ever began that night thinking, I'm going to walk away with a truck tonight? I think God calls us to dream BIG dreams that we can't imagine, but He can. God knows the dreams of your heart, and He wants to make them all come true, and it's up to you to recognize the potential He sees in each of you. I have a hard time believing God wants to keep any of you right where you're at. The God I know is a BIG God who can do things I can't imagine. I just pray he helps my imagination to become more clear. I think I speak for both Kati and myself when I say we'd never thought two small town, high school coaches would be coaching collegiate volleyball. Coaching at Whitworth, and specifically, being led to you girls is a blessing provided by God just because Kati and I took the plunge by going after a dream. In many ways, I owe Kati a lot. Her courage to apply, interview and take over the Whitworth volleyball program inspired me to approach her about coaching as well. Kati dreamed a BIG dream, went after it, and I believe God put her right where He wants her.
I know you have bigger parts to your lives than volleyball. I'm glad you do. I hope each of you will dream big when it comes to YOU, and the desires of your heart. Don't let the world define your success. With God, you define it! He didn't want to put a fence around your life. He made you to go beyond your potential girls. I honestly believe that is true for the individual goals and dreams each of you hold in your hearts!...including volleyball. Why would you not want to be BIG even on the court? Remember, God knows your heart, and whether you're a believer or not, you can't hide your dreams from Him.
Ok....that's enough of my religiosity for now. If I come off sounding like a holier than though disciple of Christ who has his life in order. That's not really how I view me at all. I'm writing this to myself, as much as each of you. I know I'm flawed, imperfect, a mess really, and that without God in my life, it would be messier. I'm just trying to be the best version of myself whom God created.
Thanks for reading if you made it this far! Here is your weekly CrossFit Challenge:
WOD #2 - 10 Burpees, run 100 meters. Max rounds in 10 minutes. Once you've complete 10 burpees and a 100 meter run, that's one round....repeat for 10 minutes counting your rounds.
Good Luck! Don't put boundaries around your heart and dreams....DREAM BIG!
Panch
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