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
Whitworth Volleyball
Friday, July 10, 2015
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
Friday, June 26, 2015
Friday CrossFit Challenge #5
Hi Girls!
This week's CrossFit Challenge will be "Lumberjack 20":
Run 400 meters/20 Push-Ups
Run 400 meters/20 Burpees
Run 400 meters/20 Tuck Jumps
Run 400 meters/20 Elevated Push-Ups
Run 400 meters/20 Walking Lunges
Run 400 meters/20 Scissor Jumps
Run 400 meters/20 Mountain Climbers
My apologies for posting late. Thanks to Maddye for texting me a reminder! I got caught up with my daughter, father, and other family who are visiting us in Washington...a rarity! I hope all of you are getting to enjoy family and friends as well.
Remember.....Keep The Main Thing, The Main Thing,
Panch
This week's CrossFit Challenge will be "Lumberjack 20":
Run 400 meters/20 Push-Ups
Run 400 meters/20 Burpees
Run 400 meters/20 Tuck Jumps
Run 400 meters/20 Elevated Push-Ups
Run 400 meters/20 Walking Lunges
Run 400 meters/20 Scissor Jumps
Run 400 meters/20 Mountain Climbers
My apologies for posting late. Thanks to Maddye for texting me a reminder! I got caught up with my daughter, father, and other family who are visiting us in Washington...a rarity! I hope all of you are getting to enjoy family and friends as well.
Remember.....Keep The Main Thing, The Main Thing,
Panch
Friday, June 19, 2015
Friday CrossFit Challenge #4
Happy Friday Girls!
Are any of you wondering why I don't send these out on Thursday evenings? I certainly am!
Here is your CrossFit Challenge for today:
*My inspirational message will follow:) It will be on adversity and commitment.
Today's Challenge is WOD #1:
Sprint 100 meters, 10 push-ups, 10 sit-ups and 10 air squats...3 rounds of that for time.
Have a great workout!
Pancharelli
*My inspirational message will follow:) It will be on adversity and commitment.
Today's Challenge is WOD #1:
Sprint 100 meters, 10 push-ups, 10 sit-ups and 10 air squats...3 rounds of that for time.
Have a great workout!
Pancharelli
Friday, June 12, 2015
Friday CrossFit Challenge #3
Wow Girls!
Can you believe that we're one-fourth of the way through our summer already?! I hope the workouts are going well. For those of you who've asked, I am working on getting links attached to our blog for some of the warm-up exercises. Please post here or contact me with any questions you may have.
This week, I'm deciding to keep it short and sweet. I'll leave you with the CrossFit Challenge and a quote.
There are two types of pain in this world: the pain of discipline and the pain of disappointment. If you experience the pain of discipline, you won't have to experience the pain of disappointment. - Nick Saban
This week's CrossFit Challenge is WOD #3 on your workout sheets: The Countdown
10-9-8-7-6-5-4-3-2-1 - burpees, push-ups and sit-ups
Do 10 burpees, 10 push-ups and 10 sit-ups, then 9 burpees, 9 push-ups and 9 sit-ups, then 8 of each, then 7 of each...you get the idea. This one is for time.
Have a great workout and weekend girls!
Pancho
Can you believe that we're one-fourth of the way through our summer already?! I hope the workouts are going well. For those of you who've asked, I am working on getting links attached to our blog for some of the warm-up exercises. Please post here or contact me with any questions you may have.
This week, I'm deciding to keep it short and sweet. I'll leave you with the CrossFit Challenge and a quote.
There are two types of pain in this world: the pain of discipline and the pain of disappointment. If you experience the pain of discipline, you won't have to experience the pain of disappointment. - Nick Saban
This week's CrossFit Challenge is WOD #3 on your workout sheets: The Countdown
10-9-8-7-6-5-4-3-2-1 - burpees, push-ups and sit-ups
Do 10 burpees, 10 push-ups and 10 sit-ups, then 9 burpees, 9 push-ups and 9 sit-ups, then 8 of each, then 7 of each...you get the idea. This one is for time.
Have a great workout and weekend girls!
Pancho
Friday, June 5, 2015
Do You Recognize The Opened and Closed Doors In Your Life?
Happy Friday Girls!
Wishing you a great weekend and workout!
"When I open a door, no one can
close it. And when I close a door, no one can open it. Listen to what I
say." Revelation 3:7b (CEV)
My wonderful wife recently shared this scripture with me as I have been letting old demons creep up on me, feeling a little more than inadequate, and spending my time (little at that) "doing religion" vs. hearing God's voice, and seeking Him first each day. Do you remember our words we chose in the fall? Mine was and still is RENEW.
So many times I look around me, and I admire those who are doing more, have more, are happier or seem to be having their dreams fulfilled. It causes me to forget about the doors that God has opened in my life. If I just bulldoze forward, stay focused and work harder, everything will go according to my plan.
My goal is to always be the best version of myself, rather than let others define my success. I forget to be thankful for the doors God's opened, as well as the ones He's closed. Even when I have the best intentions, His plan is always better. You may be asking, "What the heck is Panch writing this for?" Well, I came to Whitworth Volleyball after a rough, a near two year struggle with coaching, teaching, who I am, people I thought were wronging me, forgiveness, bitterness...basically a door God was closing at that time, which would lead me to coaching with Kati and all of you girls...a blessing and opened door. I was letting the world define what the best version of me was, rather than letting God work in my life, so He could help me to chisel away some of the old me to make a better me. In short, you all have been a blessing to me, and today and every day I'm thankful that I'm your coach. Each of you inspire me greatly when I look at the hard work you've put in to be great people, students and conference champions. You've all come far, and I can't wait to see how much further you'll come during next season.
Here's what you've really been waiting for...Friday's CrossFit Challenge.
"The 7": 7 rounds of 7 wall ball shots, 7 push-ups and 7 burpees for time.
Wishing you a great weekend and workout!
Pancho
Monday, June 1, 2015
First CrossFit Friday Challenge!
Hi Girls!
The first week of summer workouts are behind you....onto week two! I've been thinking about our team a lot this past week. I always wonder how each of you are doing personally. That is, are you getting some time to enjoy yourselves this summer, or do you have some memorable plans to look forward to? And...of course I wonder how each of you are doing physically with the workouts. Are they demanding too much of your time?
There is a saying I love that may pertain to both enjoying yourselves this summer, as well as feeling pride in the training we are doing together, even though we're apart from each other. You probably have heard it. It goes like this, "I'd rather regret the things that I have done than the things that I have not done." I hope you all are finding time to refresh, enjoy family and friends, as well as get swole! Is that a word!?
Our Friday CrossFit Challenge was "Annie", which has become a staple of our summer workouts. I did single unders instead of double unders, but I doubled the amount asked on each set, and did the prescribed amount of sit-ups...still nursing my knee a bit. My time was 11:31. That's a minute slower than last summer!!! How did each of you do?
Please take time to let me know how the workouts are going, as well as contact me with any questions. You can do that by text, email or on our blog.
A Hui Hou,
Coach Pancho
The first week of summer workouts are behind you....onto week two! I've been thinking about our team a lot this past week. I always wonder how each of you are doing personally. That is, are you getting some time to enjoy yourselves this summer, or do you have some memorable plans to look forward to? And...of course I wonder how each of you are doing physically with the workouts. Are they demanding too much of your time?
There is a saying I love that may pertain to both enjoying yourselves this summer, as well as feeling pride in the training we are doing together, even though we're apart from each other. You probably have heard it. It goes like this, "I'd rather regret the things that I have done than the things that I have not done." I hope you all are finding time to refresh, enjoy family and friends, as well as get swole! Is that a word!?
Our Friday CrossFit Challenge was "Annie", which has become a staple of our summer workouts. I did single unders instead of double unders, but I doubled the amount asked on each set, and did the prescribed amount of sit-ups...still nursing my knee a bit. My time was 11:31. That's a minute slower than last summer!!! How did each of you do?
Please take time to let me know how the workouts are going, as well as contact me with any questions. You can do that by text, email or on our blog.
A Hui Hou,
Coach Pancho
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