October 17th WOD

I Can...I Will. Watch Me.

This is one of my favorite sayings because it is true. The mind is an incredibly powerful force. Recently, I was with my trainer Andrew and he had a copy of the full poem that accompanies this famous quote from Henry Ford.

I thought now would be a good time to share this with all of you now that I am in full fledged contest prep mode with nutrition and exercise. The challenge in training for a body building show is having the faith that what you are doing today is going to equate to a polished physique 5 months from now.

That is a long time to maintain the level of discipline that is absolutely required to achieve my goal of competing. Every single day I must train and eat with only the faith that I will achieve my goal and that can be the biggest challenge of all.

You must believe every day that you can, that you will succeed. I think I can...I think I can...I think I can...I will.


Henry Ford Poem:

If you think you are beaten, you are;

If you think that you dare not, you don't;

If you like to win but you think you cant,

it's almost certain you won't.

If you think you'll lose, you've lost;

For out in the world you'll find

Success begins with a fellows will

It's all in the state of mind.

If you think you are outclassed, you are;

you've got to think high to rise;

you've got to be sure of yourself before

you can ever win a prize.

Life's battles don't always go

to the stronger or faster man;

But sooner or later the man who wins

is the man who thinks he can.




45 Minute THR Stair Climber

30 Minute THR Elliptical


4:30PM- Westside Bend Crossfit

Warm Up~

500 Meter Row

100 Single Jump Rope

25 Jumping Jacks

Lunge with Hip Opener

Inch Worms

10 Scorpions

30 Leg Ups

20 Lumbar Roll

100 Flutter Kicks



2 Minutes each foot- Bare foot golf ball roll


1 Mile Run

2000 Meter Row

1 Mile Run