Tuesday, December 27, 2011

12/27/11 - Training

A. Power Snatch x 1/OHS x 3; 3 sets @ 70%; rest 1 min 165# Fast and easy.
B. OHS @ 41X1 - 6,4,2; rest 5 min 205#, 225#, 275# Should have gone heavier. Tempo felt great! Can't wait to test a 1RM
C. 1-12 CTB chin up ladder for time 5:42 Did each step unbroken. Took a little longer.

An article posted in the Commercial Appeal about the "Paleo" lifestyle. Why do you eat the things you eat? For health? Performance? Religion? Morals? 



"Too many times we miss so much because we live on the low level of the natural, the ordinary, the explainable."
-Vance Havner

Monday, December 26, 2011

12/26/11 - Recovery Swim

8 am:
Swim at Bartlett Rec

Did a few 50m laps at easy pace.
3 or 4 underwater 25m laps with easy sidestroke back.

Then me Shep, Tim and James all played some diving/breath control games in the deep end. A couple of them went like this:

Holding a 20# brick,
Bob to the bottom 5 times,
Drop and retrieve it once,
Bob 4 times,
Retrieve twice,
Bob 3...retrieve 3...etc.

A few others including holding the brick overhead and treading water.

Lots of fun. Really challenging. Change up from just swimming laps repeatedly.



A joyful heart makes a face cheerful.
Proverbs 15:13


"Life goes on. Keep on smiling and the whole world smiles with you."
-Dennis Swanberg

Saturday, December 24, 2011

12/23/11 - Training

will
Worked up to a heavy single in snatch then,
245#, Felt freakin solid! 
A. Back Squat - 3,3,3,3,3,3; rest 1 min - tough per set, minimal jumps in weight
315,320,325, 330, 340, 365(2/3) reps
B. Weighted Chin Ups @ 31X0; 2-3 x 4; rest 2 min
55#, 60#, 65#, tempo felt great!
C1. Rope Climbs leg less - 20'; rest 10 sec
C2. Sand Bag Walking Lunges - 16 steps; rest 2 min x 3
Both done. Legless was done from seat position on floor. Pull was gone from previous pullups.

I'm feeling pretty wrecked. Hip flexors are really sore, as well as abdominals. Lower back is really stiff too.  I think I going to take tomorrow off.

God is faithful, by whom you were called into the fellowship of His Son, Jesus Christ out Lord.
1 Timothy 4:14

"God does not want to be a divine lifeguard who is summoned only in emergencies. He wants to be involved in every aspect of our lives."
-Warren Wiersbe

Thursday, December 22, 2011

12/22/11 - Training

will
6:30 am, fasted

A. Power Snatch; 5,3,2,5,3,2; rest 3 min - only 2nd wave tough
185#, 190#, 195#, 200#, 205#x(only 3 of last 5 were TnG)
This was pretty tough. It was basically enough time to change the weight, reset then go.


vid:
http://www.youtube.com/watch?v=QBRWE0dE3IQ&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp


C. 100 GHD Sit Ups for time
6:20, 10/10/10/10/10, then sets of 5 for the rest.
Felt aweful. Legs were smoked from cleans and snatches. Need some serious work on this. Fun session today!


...really like this one. 

Do not neglect the gift that is in you.
1 Timothy 4:14

"One thing taught large in the Holy Scriptures is that while God gives His gifts freely, He will require a strict accounting of them at the end of the road. Each man is personally responsible for his store, be it large or small, and will be required to explain his use of it before the judgement seat of Christ."
-A.W. Tozer

Wednesday, December 21, 2011

12/21/11 - Training

will

6:30 AM
Airdyne:
5 min warm up @ Z1
+
20 sec max effort
Rest 2:00 walking off bike x 5
(rest 5 min off bike)
20 sec max effort
Rest 2:00 walking off bike x 5
+
5 min Z1 cool down spin

Felt great this morning. Trained with Brandi, Christi, Caitlin, & Shepherd. We just rotated through one by one. Worked out perfect with the rest time. Output was consistent. 

Meter on the airdyne is probably off. First sprint said 10 calories and I was off the seat pedaling. Good thing all this session was asking for was all out efforts so there was nothing to measure too.

Looking forward to tomorrow. Body feels great and recovered.


"God has sent His Holy Spirit to transform us into more accurate reflections of who God is..."
-Bill Hybels

Tuesday, December 20, 2011

12/20/11 - Training

will

A. Snatch - doubles @ 90% effort; short rest on ground; rest 1 min x 3
225#, 230#, 245# PR!! Incomplete rest felt fine. Really surprised to hit that for a double with 60 sec rest.
B. Snatch Balance - 2 x 2 @ 80%, 2 x 2 @ 90%; rest 2 min b/t sets
230#, 255# (missed first set) These felt tough after the snatch
C1. Standing Press @ 12X2; 3-4 x 3; rest 2 min 185 (2), 175(4), 175(4)
C2. Pronated Medium Grip Chin Ups weighted @ 22X0; 2-3 x 3; rest 2 min 55#, 65#, 80#
D. DB back ext's @ 4022; 5-8 x 3; rest 2 min 25# plate. These felt really good on the back.

Felt really good today. Trained in the PM, so I had plenty of sleep. Took a 5 minute power nap during lunch. Very grateful for my health right now. 

Draw near to God, and He will draw near to you.
James 4:8

You can not see unless you are looking.

Monday, December 19, 2011

12/19/11 - Rest/Recovery Swim

Did some freestyle drills. Then swam 500m at Z1. 14:30. Farthest I've ever swam non-stop. Huge improvement.

12/18/11 - 300fy

300 FY:
Max calories on the Airdyne in 10 minutes.

220 calories. 

Never done this before. Came out way too soft. Averaged around 12-1300 cal/hr for about 6-7 minutes. Went really hard last few. I think I was over 2k last 2:00 min. Underestimated myself during this time frame. Had a lot left and recovered fast. Lesson learned.

Rest a few hours.

Came back and did some volume training.

Muscleups: 3 unbroken every minute on the minute...for a while.
At about 3 or 4 minutes into it I switched to 4 muscleups. Then after about 6 or 7 sets of 4 I dropped back to 3. Stopped after 19 minutes. Hands started to tear.


Ended up doing around 63. Good session.


Be of good comfort, be of one mind, live in peace; and the God of love and peace will be with you.
2 Corinthians 13:11

Saturday, December 17, 2011

12/17/11 - Double Training

Finally getting over this head cold. Felt great this morning.

will

part 1:
A. OHS - 5 sets of 3 @ 70% effort; rest 90 sec - work on depth 200#, felt good. Need to retest my 1RM
B. Snatch Balance - build to a tough single in a few sets - NOT a 1RM 255#. Felt stupid fast. No heave, just drop.
C. Hang Squat Snatch heavy TnG reps - game pace - 4-7 reps; rest 1 min x 3-5 sets
165 x 7, 175 x 6, 185 x 5, 185 x 4 These felt great! Could have done more reps but wanted to keep it very fast. As soon as I started to slow, just dropped it.




rest 4+ hours

part 2:
HS walk as far as you can in 30 sec
10 sec rest
20 sec max reps BJ's - 20/14"
10 sec rest
Row 400 m @ best 1K row pace
rest WALK 4 min x 6
50' + 21 bj's + 1:15
60' + 21 bj's + 1:16
60' + 21 bj's + 1:19
40' + 20 bj's + 1:24
40' + 20 bj's + 1:20
40' + 20 bj's + 1:19

This got tough. Hard to focus on handstand walks when that tired. Great session!


"Maintaining your integrity in a world of sham is no small accomplishment."
-Wayne Oates

The on who lives with integrity lives securely, but whoever perverts his ways will be found out.
-Proverbs 10:9

Thursday, December 15, 2011

12/15/11 - Double Training

will

3 sets;
8 tough TnG DL
Airdyne 20 sec max effort
rest 3:30
315# for all sets, around 16 cal
+
3 sets:
8 tough Hang Power Snatch
Drag moderate load for 20 sec max effort
rest 3:30
135# for all sets, Pushed Yoke/Sled with 90#
+
3 sets:
10 tough KBS
10 burpees AFAP
run 150 m @ 95%
rest 3:30
88# KB, Burpees Fast, 2 Shuttle sprints in place of 150m run.
Did not feel great this morning. Just wanted to get through it. No where near the intensity I would normally during this type of session.


Rest 8 hours

Worked til 5 then coached class. Felt good so decided to knock out Tuesday's MAP session.

Part 2:
Airdyne
30 sec @ 90%
30 sec @ 50% x 10
160 Cal
+
5 min @ Z1 light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10
163 Cal
+
5 min light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10
168 Cal

Felt really good. Energy is a little low right now but I'm hanging in there. Still battling this head cold. Going to eat big and rest up tonight. Ready to CRUSH Saturday.

Wednesday, December 14, 2011

12/14/11 - Double Training

will

part 1:
AMRAP Double Unders in 15 min
(every time you break perform 15 sec L sit in rings unbroken)
797 du's. Sets were: 130, 137, 68, 78, 100, 6 (oops), 110, 78, 90. Probably try for sets of 100 next time. Breathing was fine. Around 80-85%.

rest 8 hours

part 2:
A. Front Squat - 3,3,2,2,1,1; rest 6 min
325#, 325#, 345#, 354#, 355#, 360#
B. Pronated Chin Ups Strict - 1/3 BWT amrap @ 2010 x 3; rest 2 min
Used 65# 3, 3, 2

12/12/11 - Rest

12/13/11 - Rest

12/11/11 - OPT Construction Series #2

Last day here in Pheonix. Had a big breakfast and got ready for the OPT Big Dawg Online Competition. Construction Series #2.

#1
Find a 1RM Power Snatch (in KILOGRAMS) 235# (107kg)
Find a Max reps chest to bar chin ups 1 attempt 38
Score is kilogram total + Reps = 145
(max time limit to get 2 scores = 25 min)
http://www.youtube.com/watch?v=VaH32DIyB6c&list=UUMy0Xc74HbvFTwryjESMKMw&feature=plcp

rest 45 min

#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips
Score is total time
1:55 UB and fast. Felt good.
http://www.youtube.com/watch?v=AIN2ed6bxWs&list=UUcuHu98_Qgdq34nbLuz2ICA&feature=plcp

rest 1 Hour

#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total
18:30 5k, felt easy. Then 108 burpees. Pretty tough!

12/10/11 - OPT Fitness Testing Camp

Day 2
We crashed early. Got some great sleep, around 10 hours. Met up for breakfast with everyone then Coach took us on a hike to start the day.









Testing:
Neuromuscular Efficiency:
1RM Front Squat: 375#, missed 395#
85% for Reps : 3


1RM Close Grip Bench Press: 285#
85% for Reps : 4

1RM Power Clean: 300#


O2 Saturation Row Test:
1k Row: 3:04.5
http://www.youtube.com/watch?v=ZTD5hHTr13c&list=UUMy0Xc74HbvFTwryjESMKMw&feature=plcp

12/9/11 - OPT Fitness Testing Camp

Day 1
Arrived in Pheonix late Thursday night. Slept solid but only around 5-6 hours. 

Had breakfast with James and a few other athletes that were in town for testing. Met Chris Ewanowski from Florida who owns WODkiller gear and Mizar Fuentes from Montreal. Both awesome people. I was calling Mizar "Pocket Hercules" all weekend. This guy is powerful. At a bw of 137# he front squatted 310# and rowed like a 3:20 1k! 

We did some basic tests around 10. Grip dynamometer, lung expiratory volume, bodyfat, movement screening, and a few other things. 

Then on to the fun stuff. Lactate repeat fatigue tests. They tested our blood lactate levels pre loaded and post interval.

3 sets @ 100%
Row 250m
15 KB Swings @ 2pd
25 Burpees
15 KB Swings @ 2pd
Row 250m
Rest 10 min.
3:40, 5:00, 4:19
AWEFUL!!!! 

Set 1:

Set 2:

Didn't care about filming set 3. This was really really tough. Glad we got it over with first.

Thursday, December 8, 2011

12/8/11 - Rest/Recovery

AM:
Swim

-Did some freestyle drills, flutter kicks, and a few under water 25m's.
-2 x 50m sidestroke @ easy pace, rest 60 sec.
-2 x 100m sidestroke @ easy pace, rest 90 sec. Took around 3:00. Terribly slow but it's the first time I have ever done 100m nonstop. Felt easy.

For God hath not given us a spirit of fear, but of power, and of love, and of a sound mind.
-2 Timothy 1:7

12/7/11 - Training

4 sets:
50 m accels from push up position
walk rest 3 min
*Felt good. Did 25m shuttles instead. Snowy and freezing outside.
+
4 sets @ 97-100%:
5 TnG Dead Lift tough
Airdyne 20 sec @ max effort
rest 5 min
345#/17 cal
355#/17 cal
365#/17 cal
315#/18 cal, dropped weight just to play with speed. 
Deadlifts were fast and easy but just felt slow and sluggish this morning. Ate too much the night before. Lesson learned. Had no spark. Lower back was still not 100% either.

Taking tomorrow off to rest up for Testing/Training Friday Saturday and Sunday in Scottsdale. 


Tuesday, December 6, 2011

12/6/11 - Training

Heading to Pheonix this weekend to run some tests with OPT. Pretty excited. It's going to be a great learning experience. Basically a fitness camp for 3 days. Planning on taking Thursday off, testing on Friday and Saturday and doing the OPT Big Dawg comp on Sunday. Looking forward to hanging out with my Matt Baird and Steve Mullen and making some new friends as well.

Here are some of the things James will be testing.

1. ultrasound BF testing
2. lactate repeat fatigue tests of multiple modalities
3. max strength tests
4. 85% of max strength tests
5. jumping ability
6. bioharness aerobic testing patterns
7. forced expiratory volume
8. AM pulse oximetry test
9. AM lactate tests
10. limitation testing


Training:
A. Power Snatch x 1/Snatch x 1; rest 90 sec x 5 225#,215#,225#,225#,225#
B. Snatch Balance - build to a tough single with a deep catch in a few sets; rest as needed 255#, felt easy.
C. KB Clean and Jerk - 5/arm; no rest b/t arms; 1 min b/t sets x 3 88# for all sets. Felt good. 
D. Row Sprints - 30 sec max effort; rest 2 min x 4 188m/689w, 187m/678w, 180m/605w, 179m/595w

Felt good today. Lifts still don't feel right but I'm "ok" with the weights. Row felt good. On last two started to fall off with 5-10 sec. left.


There is a time for everything, and a season for every activity under heaven.
-Ecclesiastes 3:1





Sunday, December 4, 2011

12/4/11 - Recovery

will

90-120 min hike unloaded
(off road preferred)


Went to Buggy Top Cave in Sewanee today with Brandi on my way back from Murfreesboro. Awesome hike to an awesome cave. So much fun just getting out. Weather was perfect. Sunny around 65.






Genesis 1:1,31

There are so many of God's creations in these pictures that I'm thankful for. Incredible relationship, beautiful earth, health, and the ability to experience them simultaneously.

Saturday, December 3, 2011

12/3/11 - Triple Training

will

part 1:
AMRAP in 5 min @ 97%:
10 Double Unders
5 ring dips
5 R arm KB snatch tough
5 L arm KB snatch tough
7 rounds  with a 80# KB. Felt good. All out could have probably gotten 7 and a half.

rest 2+ hours

part 2:
for time @ 97%:
10 clean and jerk - 175#
Row 250 m
10 clean and jerk - 155#
Row 250 m
10 clean and jerk - 135#
4:17, cj's went, UB, 5/5, 5/5 

100% is easily sub 4.


rest 2+ hours

part 3:
21,15,9 rep rounds for time @ 97%:
OHS - 95/65#
Burpees
2:52, Felt good. Vid to come. Stayed smooth. Never went wide open.


http://www.youtube.com/watch?v=_rotcnUE9xk
Did 22 burpees the first round and only 8 the third. I need to learn how to count.



He has shown you, O man, what is good; And what does the LORD require of you but yo do justly, to love mercy, and to walk humbly with your God?
-Micah 6:8

Thursday, December 1, 2011

12/2/11 - Rest/Recovery

This is the day the Lord has made; let us rejoice and be glad in it.
Psalm 118:24


"When I consider my existence beyond the grace, I am filled with confidence and gratitude because God has made an inviolable commitment to take me to heaven on the merits of Christ."
-Bill Hybels

12/1/11 - Double Training

will

part 1:
A. Power Snatch/Snatch/OHS - 1.2.3 x 4; rest 2 min - 80-90% 185,195,205,205 -Didn't push it today. This felt heavy enough. Lifts are VERY frustrating right now.
B. Behind the Neck Jerk - work on feet - 3 x 3 @ 80%; rest 90 sec 290 for all sets. Felt heavy, but lifts were fast and crisp.
C. Rope Ascents - 10 total at your speed - leg less Started with :60 rest then shortened. Around 9min. total. Felt good, all were fast.

rest 4+ hours

part 2:
Airdyne:
5 min @ Z1
+
40 sec @ 90-95%
20 sec barely spinning x 10
+
30 sec @ 90-95%
30 sec barely spinning x 8
+
20 sec @ 90-95%
40 sec barely spinning x 6
+
5 min @ Z1

Around 500 cal total. Average 80-82 rpm for the first two parts, then up to 95 rpm for the last six. Felt better each set. Good session. Looking forward to resting. Don't say that very often. It's been a long week, at work and training.



But encourage each other daily, while it is still called today, so that none of you is hardened by sin's deception.
-Hebrews 3:13

Wednesday, November 30, 2011

11/30/11 - Training/Testing

will

part 1
Swim 50 m @ 80%
rest 1 min x 10
Averages 1:15-1:20. Completed with Rx'd rest time. Pretty happy with this. Not the fastest splits, but I was comfortable and could go all day long. First time able to do non stop 50's.

rest 4+ hours

part 2
"unbroken 3.0"
for time:
100 double unders unbroken
50 KBS - 2/1.5 pd unbroken
75 double unders unbroken
50 walking lunges unbroken
100 double unders unbroken

6:19, broke at 9 on set of 75. Took a big break before set of 75 and wasn't quite ready. I couldn't feel my forearms. Lunges were an easy pace. No spark today. Just wanted to get through it. Still had fun though!

http://www.youtube.com/watch?v=m9HfVW2a1Bc&feature=channel_video_title

But God, who comforts the humble, comforted us....
-2 Corinthians 7:6


"When I am criticized, injured, or afraid, there is a Father who is ready to comfort me."
-Max Lucado

Monday, November 28, 2011

11/28/11 - Training/Testing

will

part 1:
A. Clean - 3,2,1,3,2,1; rest 5 min 275(3), 285(2), 295(1), 285(1/3), 285 (2), 295(1)x Felt absolutely horrible.
B1. Wtd Dips @ 30X1; 3-4 x 4; rest 3 min 53#, all sets. Really focused on Tempo
B2. Chin Ups pronated medium grip @ 22X0; 2-3 x 4; rest 3 min Done

rest 4+ hours

part 2:
for time:
30 wall balls
21 chin ups
30 wall balls
15 chin ups
30 wall balls
9 chin ups
30 wall balls
5:00, all ubroken. Butterfly pullups but really really slow. Arms are still shredded from Saturdays session. Motor felt great though! Crazy day. Ready to put it behind me.




Freely you have received, freely give.
-Matthew 10:8

"Abundant living means abundant giving."
-E. Stanley Jones

11/28/11 - Active Recovery

Swam at Bartlett Rec this morning with Tim Moore. We worked on some technique and concluded that I should side stroke instead of freestyle. Practiced it for a few 25's then finally got the hang of it. Felt amazing! Did a few 100's non stop and felt awesome! I've never swam that far nonstop without being completely gassed. Big thanks to Tim for showing me some new things. I can't wait to retest a 1k.

On a side note,Tim set the current record for BUDS candidate this passed weekend for the 500m sidestroke during his PT test. Instructors couldn't believe it. Time was 6:50.



Iron sharpens iron, and one man sharpens another.
-Proverbs 27:17


"God often keeps us on the path by guiding us through the counsel of friends and trusted spiritual advisors."
-Bill Hybels

Sunday, November 27, 2011

11/27/11 - Triple Testing/Training

will

part 1:
for reps:
1 min burpees 22, steady and smooth
2 min KBS - 2pd/1.5 pd 40, 20/10/10
3 min double unders 264, broke 3 times
Total: 324
Hard to pick a pace at first. I didn't want my forearms to blow up during double unders. Definitely had too much left at the end.
rest 2+ hours

part 2:
for time:
Run 400 m, measured with wheel*
20 clean and jerk - 135#/95#
Run 400 m
4:50
*first 400m:  1:20, cj's were 10/4/3/3, last run felt fast.Breaking up definitely helped. Still didn't quite feel all out.

rest 2+ hours

part 3:
Row 1500 m @ 97%
5:07, 1:42 av/500
This felt like all rows lately. CRAPPY!


Peace, peace to you, and peace to your helpers! For your God helps you.
-1 Chronicles 12:18

Saturday, November 26, 2011

11/26/11 - Training

will

A1. Front Squat @ 30X0; 2-3 x 5; rest 20 sec  315# All sets. Really tough with rx'd tempo.
A2. 30 unbroken chin ups; rest 6 min x 5 All UB, butterfly. Felt fast and light. Happy with this.
http://www.youtube.com/watch?v=QxglRkznnec&feature=youtu.be

Messed around with some double unders directly afterwards to feel out the new rope with fat and swollen forearms. The larger handles really help when you grip is fatigued. RX Jump Ropes makes a really good rope.
http://rxjumpropes.intuitwebsites.com/ Did a set of 50 UB, and 2 sets of 100 UB, then practiced a few triple unders. I'll have them soon. Good training session today. Gym was packed and saw several new faces.

"No other structure can replace the family. Without it, our children have no moral foundation. Without it, they become moral illiterates whose only law is self."
-Chuck Colson

Friday, November 25, 2011

11/25/11 - "Active" Recovery

Went to the gym this morning and did some flow work, static stretching and rolled out for a bit. A little later on finished up the leaves at my Father's house. I focused a little more on the active today rather than the recovery part. 92 bags of leaves later it's finished...






92 bags of leaves for time, while wearing a 20# vest.













Be alert, stand firm in the faith, be brave and strong.
-1 Corinthians 16:13

Thursday, November 24, 2011

11/24/11 - Triple Testing, Happy Thanksgiving!

Testing/Training:
will

part 1:1 set @ 97%:
Row 1K
3:10, not my best. Still feel crappy in this area. I just can't seem to get my power back on the rower.

rest 1 hour
part 2:15,12,9 rep rounds for time:
Squat Clean - 135#
Ring Dips
3:14, All UB except last set of squat cleans. Started to hit the wall. Was not fully recovered. Felt it in the legs.
http://www.youtube.com/watch?v=MhyTWblFvcI

rest 45 min.
part 3:3 min for max reps:
burpee jumping chin ups - 8 foot bar
39, Suck. Was not recovered. Hard to find a good rhythm. Fun day though!
http://www.youtube.com/watch?v=CP_eI8xdN7A

Knocked all of this out before noon. Crushed some good food today! I'm thankful for the ability and health to train like this. Never take it for granted. Most of all I'm grateful for the loving and forgiving Man upstairs who has given me all of this.


Do your work with enthusiasm. Work as if you were serving the Lord, not as if you were serving only men and women.
-Ephesians 6:7


"One of the great needs in the church today is for every Christian to become enthusiastic about his faith in Jesus Christ."
-Billy Graham

Wednesday, November 23, 2011

11/23/11 - Training

Training:
Will:
90-120 min hike light load rougher terrain

No terrain here in Memphis. Instead chose to rake some leaves with a 20# vest for 4 hours.


Awesome video made by James Cheney at our gym. This guy is incredibly talented.
http://www.youtube.com/watch?v=owxCXfpxD5g&feature=feedu


So then, we must pursue what promotes peace and  what build up one another.
-Romans 14:19

"How many people stop because so few say, 'Go'"
-Charles Swindoll


Tuesday, November 22, 2011

11/22/11 - Double Training

will

part 1: 6:30 am
A. Power Snatch - 2 x 2 @ 80%; rest 2 min 215# felt ok
B. Power Snatch - 2 x 2 @ 90%; rest 3 min 225# felt heavy, Did not power second rep
http://www.youtube.com/watch?v=ycaZgSgVc68
Just felt really off today. Pulling early, not heel heavy. Ugly.

C. KB Snatch - build to a tough 5-10 per arm; rest as needed 88#, worked to 106# for a few reps. Almost ripped my arm off.
D. HS Walk - 50 m; rest 1 min x 4 
Started with 5 x 25m unbroken; rest 1 min. Then had to start breaking them up. 200m total took around 14 minutes. Getting a lot better.

rest 6+ hours

part 2:
3 sets @ 97%:
Row 1200 m
rest 8 min b/t sets
4:00, 4:08, 4:13
Definitely not 97%. Still feel "off" in this area. Felt more like muscle fatigue and burn, rather than lungs. Recovery was fast though. Ready for tomorrow!

I miss this place.


But have nothing to do with irreverent and silly myths. Rather train yourself in godliness.
-1 Timothy 4:7

Monday, November 21, 2011

11/21/11 - Rest/Recovery

Recovery:

AM Swim:
Worked on some technique with James and Shepherd. I'm going to slay this beast.

Practiced freestyle with a float between my legs. Helped pull my hips up out of the water. When I swim my lower body is bent like almost 90 degrees.

8 x 50m, rest a few minutes. Practiced breathing every third stroke. Left and right side. Never done that before. Started feeling really comfortable.


Anxiety in a man's heart weighs it down, but a good word cheers it up.
-Proverbs 12:25

"If his presence does not cheer you, surely heaven itself would not make you glad; for what is heaven but the full enjoyment of his love?"
-C.H. Spurgeon

Sunday, November 20, 2011

11/20/11 - Testing

Training:

will

for time:
20 clean and jerk - 225#/135#
40 wall balls - 20#/14# to 10ft
60 burpees
80 lunges
100 double unders

13:57, 
clean/jerks: just over 4:00 
wallball 20/20
burpees: slow and steady 20/10/20/10
walking lunges: slow n steady
du's: 40/40/20 Should not have broken, was pretty lazy. 

Went hard today, but definitely feel like I could shave a minute off this one. Had so much fun training with Brandi today. She crushed it. 


Big Dawg Bash 2011
Awesome people in the pic!


Rejoice in the Lord always. Again I will say, Rejoice!
-Philippians 4:4

"Some of us seem so anxious about avoiding hell that we forget to celebrate our journey toward heaven."
-Philip Yancey

Saturday, November 19, 2011

11/19/11 - Testing

Will:
In 20 min determine your 1RM Dead Lift 505#, called it there. Weight was moving slow today.
Vid of Big Shep pulling 535#!

rest 5 min

In 60 min determine max meters on rower
(score as weight lifted for max in lbs + total meters rowed)
14,915m 
Mental challenge. Just picked a goal of around 15k and tried to stick to it. 2:00/500m. Was a little off and didn't pick up the pace in time to make 15k. Didn't start speeding up until 3:00 remaining. Very boring, but ended quickly.

Made some sushi with friends last night. Experimented with some semi-"paleo" recipes. Brown rice isn't favorable but damn it's good. We made our own spicy mayonnaise which was really good!!
Good time with good friends.





"The Daizabu-roll"
Brown Rice
Avocado
Bacon
Tuna
Cucumber
Spicy Paleo Mayo



As you have therefore received Christ Jesus the Lord, so walk in Him, rooted and built up in Him and established in the faith,, as you have been taught, abounding in it with thanksgiving.
-Colossians 2:6

Friday, November 18, 2011

11/18/11 - Rest/Recovery

Throat is a little congested from Part 2 yesterday. Didn't warm up well enough and the "Fran cough" really set in afterwards. Had the bloody iron taste in my throat.

10 min. jog @ easy pace. Got a little sweat going. Going to do some flow-work later.

Feeling good. Fired up for tomorrow!




And now, dear brothers and sisters, let me say on more thing as I close this letter. Fix your thoughts on what is true and honorable and right. Think about things that are pure and lovely and admirable. Thing about things that are excellent and worthy of praise.
-Phillipians 4:8

"Attitude is an inward feeling expressed by behavior."
-John Maxwell

Thursday, November 17, 2011

11/17/11 - Triple Testing

Will:
part 1:
12,9,6 rep rounds for time:
Squat Clean - 175#/100#
Muscle Ups
8:56

Felt good! Probably because I stared at the rings so much. Was never able to get anywhere near all out. I knew  upperbody fatigue would set in. It was just a matter of time. Goal was not to fail any reps. Frustrating. Energy feel great though!

Here's vid. 

rest 2+ hours

part 2:
3 min timer:
Row 500 m
AMRAP burpees left in 3 min time frame
44 Burpees
http://www.youtube.com/watch?v=e406rcIxa6I
rest 2+ hours

part 3:
3 rds for time:
20 KBS - 2pd/1.5pd
50 DU's

3:51 All UB. Used my new RX jump rope. Felt awesome.
http://www.youtube.com/watch?v=e406rcIxa6I

The face of the Lord is against those who do evil.
-Psalm 34:16

Wednesday, November 16, 2011

11/16/11 - Double Training

Double Training:
Will

part 1
A. clean and jerk - 2 x 2 @ 80%, 2 x 2 @ 90%; rest 90 sec b/t sets 265#, 265#, 300#x (1/2), 285#
B. hang power clean - build to a tough single fast 255#
C. dips wtd - 2-3 x 4; rest 2 min 113#, 123#, 128#(2), 128#(2)

Had the energy this morning, but just wasn't feeling very powerful. Might have been from lifting heavy this weekend. Who knows. I know I can double 300, just not today. Dips felt really good. Also played around with my new RX jump rope. I'm already used to it. I freakin love it. Stupid fast and handles feel great!

rest 6+ hours

part 2
Swim 1K time trial
39:00, Yes. I'm a terrible swimmer. Working on it. Did 40 x 25m laps.

Cooked this dinner with Brandi last night. 
 Butternut squash soup with coconut oil and some cayenne pepper, pan fried atlantic salmon with Sonny Seasonings (http://sonnysalt.com/), and butternut squash/sweet potato casserole with honey glaze.


Then we made this for the morning. This is just the beta-version. Never made one before...


Breakfast Pizza
1# Smoked Sausage
12 eggs
1/2 green bell pepper
1/2 red bell pepper
1/2 yellow onion
1/2# bacon

Directions:
-Flatten sausage into a large skillet and back at 350 for 10-15 or until 80% done. 
-Cook bacon in separate skillet while sausage is cooking. Chop up veggies and crack all eggs then place into a large pitcher. Mix well. 
-Remove skillet from oven. Tear bacon into bite size strips. Pour grease from bacon skillet into sausage skillet. 
-Pour egg/veggie mixture into sausage skillet. Sprinkle bacon over top. 
-Place skillet back in oven and bake at 350 for another 15-20 minutes.
-Keep an eye on the pizza. Every oven is different. 
-You might have to poke a hole through the center to let steam out from under the sausage. The egg makes a thick blanket. Add some salsa, hot sauce, or whatever for different tastes.

Enjoy!

For God loved the world in this way: He gave His only Son, so that everyone who believes in Him will not perish but have eternal life.
-John 3:16 

"Ask Christ to come into your heart to forgive you and help you. When you do, Christ will take up residence in your life by His Holy Spirit, and when you face temptations and trials, you will no longer face them alone."
-Billy Graham


Tuesday, November 15, 2011

11/15/11 - MAP Training


AM Training:
3 min @ 90% constant pace:
10 lunges
10 GHD sit ups
15 double unders
3 + 4 GHD
rest 2 min actively

3 min @ 90% constant pace:
Airdyne
70 Cal
rest 2 min actively

3 min @ 90% constant pace:
5 chin ups
10 push ups
15 squats
5 + 4 pushups
rest 2 min actively

3 min @ 90% constant pace:
Airdyne
65 Cal
rest 2 min actively

3 min @ 90% constant pace:
5 burpees
7 KBS - 1.5/1 pd
5 + 1 burpee

Good session today. I felt good considering I ate a bunch of sushi last night. Learned how to make rolls. Really fun! Used the salmon I bought last week. Tasted great! Played around with some brown rice rolls. Hard to get it to stick, but it was good enough. I think I'm gonna try to make a "paleo" roll this weekend for the hell of it.


Sushi at Yuki San's. Tottemo Oishii!



Whoever becomes simple and elemental again, like this child, will rank high in God's kingdom.
-Matthew 18:4



Prescription for a happier and healthier life: resolve to slow down your pace, learn to say no gracefully, resist the temptation to chase after more pleasure, more hobbies, and more social entanglements.
-James Dobson

I rarely do, but I have to disagree with some parts of the above quotation. Particularly the resisting of the temptation to chase after more hobbies. You can't learn anything living like that. Experience is knowledge.

Monday, November 14, 2011

11/13/11 - Rest

After the drive back from ATL, did about a half an hour of flow/mobility work on the hips and shoulders. Felt great! Wiped out the 6 hours of sitting immediately.

Learned about flow-work when I was in San Diego at the Big Dawg Bash. Scott Hagnas was showing us some of it. Neat stuff. Much more fun then your basic mobility work. Always looking for a change.

http://www.intu-flow.com/



"Speak the name of 'Jesus,' and all your storms will fold their thunderbolts and leave."
-Calvin Miller

11/14/11 - Rest

11/12/11 - X's & Y's

Had an awesome time this weekend at the X's and Y's competition in Woodstock, GA. Brandi and I competed together and did great! Events were fun and well judged. We ended up 6th overall. Met a ton of new people. Can't wait for the next one!

Felt good in all events. Strength was fine, motor felt ok. I still have ZERO lactic threshold. When I did my portion of the row, it was aweful. During all other events, I felt fine though. A lot of work/rest scenarios which I'm totally fine with.

Going to rest on Sunday and Monday and start back up on the Big Dawg Blog Tuesday. Really looking forward to it!

A man's heart plans his way, but the Lord directs his steps.
-Proverbs 16:9

Sunday, November 13, 2011

Thursday, November 10, 2011

11/10/11 - Training

AM:
Weight: 191.5#

Training:
Going to veer from the blog today to prep for X's & Y's.

Warm up:
3 Rounds:
10 wallball partner tosses
Partner wheel barrow walk - turf length
7 lateral burpees
10 box jumps
+
Power Clean/Jerk: Work to heavy single 285# felt good.
Front Squat: Work to easy double 335# felt good.
Row: 3 minutes @ 1:45, sprint last 10 sec/each minute Tough, felt winded.
Double Unders: 50 unbroken AFAP, rest 1 min. Done, shortened to 30 sec. rest.


Be still, and know that I am God.
-Psalm 46:10


"There are times when to speak is to violate the moment-when silence represents the highest respect. The word for such times is reverence."
-Max Lucado

Wednesday, November 9, 2011

11/9/11 - Double Training

AM:
Weighed in at 191#. Finally gaining!

Training:
will

part 1
Airdyne:
30 sec @ 90%
30 sec @ 50% x 20
383 cal. Tried to stay around 1600 cal/hr.

rest 6+ hours

part 2:
4 min AMRAP @ 80%:
7 KBS - 1.5/1 pd
7 burpees
rest 4 min

4 min AMRAP @ 80%:
15 double unders
10 toes to bar
rest 4 min

4 min AMRAP @ 80%:
Row 150 m
10 push ups
rest 4 min

4 min AMRAP @ 80%:
10 step ups with sandbag
7 chin ups

Rounds:
7+2 swings
5
5+60m
4+ 2 stepups


Had a great time training with Caitlin and Rob tonight! This was a good session. These were hard movements to slow down on. I obviously suffer with t2b, even at 80%. Still don't feel 100%, but weight is starting to pack back on. Looking forward to tomorrow.

PM:
Weight: 194.5


Started buying fresh caught salmon from some friends at a local restaurant. They get it from a market in ATL. Cut this into 18 fillets.






People who do what is right may have many problems, but the Lord will solve them all.
-Psalm 34:19

"We are all faced with a series of great opportunities, brilliantly disguised as unsolvable problems. Unsolvable without God's wisdom, that is.
-Charles Swindoll

Tuesday, November 8, 2011

11/8/11 - Double Training

AM:

Weight: 188#, surprised I haven't gain any more back. Who knows, I might be stuck here for a while.

Back on the OPT Big Dawg Blog for a while. REALLY looking forward to it. I felt amazing following James' training the passed few months. Today looks like a decent day to jump back in to it.

Training:
will

part 1:
A. Snatch - build to a tough double in a few sets; 225# felt good.
B. Snatch Balance - build to a tough single - rest as needed; 225#, midline felt weak and shaky.
C. Ring Dips - amrap (-3); rest 90 sec x 3; 20,20,20 felt great!
D. KBS - 10 heavy; rest 30 sec x 3; 106# felt great. Pretty winded after these.

rest 4+ hours

part 2:
3 sets @ 100%:
Row 500 m
rest 15 min b/t sets
1:25,1:31, 1:41

Had a lot of energy going into tonight. Body is still not ready yet, obviously. My best 500 is a 1:20.1

I should have stopped after the first one, it was just flat out pathetic, buuuuttt I felt like punishing myself. Haven't trained in two weeks and I missed the hurt. Once again, not smart, but felt good.

Onward.

PM:
Weight: 194#

Praise the Lord! Oh, giver thanks to the Lord, for He is good! For His mercy endures forever.
-Psalm 106:1

"Be not afraid of saying too much in the praises of God; all the danger is of saying too little."
-Matthew Henry

Monday, November 7, 2011

11/7/11 - Rest

Going to rest today. Coaching in the evening. Probably goof around with some skill stuff and mobility work.
Had a regular breakfast this morning. 

2 strips bacon
3 eggs, over easy
1 heirloom tomato
1 scoop almond butter.

AM:
Weight: 188#
Mood: Slept like a rock. Feel awesome!!


Do not remember the past events, pay no attention to things of old. Look, I am about to do something new; even now it is coming. Do you not see it? Indeed, I will make a way in the wilderness, rivers in the desert.

-Isaiah 43:18-19

Sunday, November 6, 2011

11/6/11 - Training

A. Back Squat: 5,3,2 @ 85-90%; rest 3 min. 315#, 345#, 365# - Felt Really Heavy
B. CTB Chin Ups: 3 x 10; rest 1 min. Fast and Unbroken. Felt GREAT
C. Run 400m @ 90%; rest 5 min. x 2 1:19, 1:10, Felt very winded. 



Mentally feel great. Body is still catching up. Have to ease the calories back in. Going to rest on Monday and eat like a champ, then back at it full force Tuesday.



PM:
Weight: 192#
Mood: Feel great. Almost back to normal.

11/6/11 - Neera Complete!

Neera Cleanse Complete


AM:
Weight: 186.5#
Mood: AWESOME!

I literally jumped out of bed this morning and ran down stairs like it was Christmas morning and tore into a shake like it was a present wrapped under a Christmas Tree!

It was glorious...

Welcome Back Shake:
14oz. Coconut Water
2 Bananas
1 Scoop Almond Butter
26g of Max Protein Powder (Goat Formula)
Ice



I plan on training today but going at it easy to ease back in to it. I'll probably rest tomorrow then hop back on the Big Dawg Blog Tuesday, Wednesday, & Thursday. Then, It's off to ATL to hang out with some of the coolest people! Asked Steve Mullen what he did for training the day back after the cleanse and it was very similar to what I had in mind. Will probably look a little something like this:

A. Back Squat: 5,3,2 @ 85-90%; rest 3 min.
B. CTB Chin Ups: 3 x 10; rest 1 min.
C. Run 400m @ 90%; rest 5 min. x 2
D. Double Unders: 20 sec. AMRAP; rest 30 sec. x 3

Took some after pics this morning. Unfortunately I don't have any before to compare them to. Don't make fun, I'm NOT posing. Just wanted to track how freaking skinny I feel.

This is for you Robert...

186.5#

I'm glad it's over. I highly suggest anyone serious about their health and fitness to try it out. It's really not that bad. I plan on tracking my weight the rest of the week to see how long it takes for me to gain it back. Then to see how much of it I keep off.




Know the love of Christ which surpasses knowledge, that you may be filled up to all the fullness of God.
-Ephesians 3:19

Saturday, November 5, 2011

11/5/11 Saturday - Neera Day 5

Neera Cleanse Day 5

AM:
Weight: 188.5#
Mood: Woke up feeling so refreshed.

I feel AWESOME this morning. Felt a little weak but as soon as I drank some fluid I was fine.

I wish I would have taken some before and after pictures. Not vascular but extremely lean.

Last day!!

PM:
Weight: 188.0#
Mood: Feel great! Ready to chew something.

Well the end is almost here. I get to eat breakfast tomorrow. Awesome day today. Spent most of it shopping at farmers markets. Picked up a TON of produce and meats. Spent 6 hours cooking it. I would take pictures but I cooked everything throughout the day.


Chili
Kale Salad
Butternut Squash Soup
Jalapeno Beef Bratwursts
Chicken Chili
Butternut Squash Casserole
Chuck Roast
Viking Hash (with a twist. Added turnip greens instead of onion. Thought it'd be a good way to get some greens in.)

...& a partridge in a pear tree




And we have this command from Him: the one who loves God must also love his brother.
-1 John 4:21

Friday, November 4, 2011

11/4/11 Friday - Neera Day 4

Neera Cleanse Day 4

AM:
Weight: 191#
Mood: Great!!

Slept like a rock last night. Didn't get up to pee once. Head feels clear. Hunger was no where near as bad this morning as it has been.

PM:
Weight: 190#
Mood: Feeling great! Head is clear. Body feels good.

Worked a 10 hour day. Just realized I never once was tired or dragging. I wish I could feel this balanced during the day while eating. Hunger cravings are extremely small to almost nothing now. I find myself wanting to eat but it's more mental than physical, like out of habit. My body feels fresh but not that powerful or strong. I spent my "lunch hour" today working on an extensive grocery list and a bunch of new recipes I'm going to try after this is over. It will be nice to completely start from scratch. If you have the right food prepped, you'll never have to put any unplanned crap in your body.

One more day!

It is a snare for a man to devote rashly something as holy, And afterward to reconsider his vows.
-Proverbs 20:25

Plan ahead-it wasn't raining when Noah built the ark.
-Anonymous

Thursday, November 3, 2011

11/3/11 Thursday - Neera Day 3

Neera Cleanse Day 3


AM:
Weight: 194.5#
Mood: Great! Head still has some congestion.

Got about 10 hours of sleep. Woke up feeling awesome! Almost jumped out of bed. Made some of the salt water and started the day. I was pretty hungry but once again, as soon as I drank the mixture, craving stopped. I am starting to miss things like chewing. I do notice smells and even talking about food spark a really strong craving. My best method has just been to stay busy. I've actually gotten a lot done this week considering it takes me 5 minutes to prepare my meals for the day.

Started to drag around the PM. I went probably 90 minutes without any mixture while coaching and doing some mobility work. Screwed up and dropped my bottle on the ground and all my "Dinner" spilled all over the floor. Pretty pathetic feeling. I almost licked it up, haha j/k. As soon as I got home I made my mix for the next day. Drank probably a cup or so and felt a LOT better. My energy is so responsive to the mix. During the day I noticed the urination has slowed quite a bit.

Here are some pics of how to prep a full days meals in 5 minutes.



PM:
Weight: 193.5#
Mood: Really good! Ready to sleep and can't wait to see how I feel tomorrow.

11/2/11 Wednesday - Neera Day 2

Neera Cleanse Day 2

WARNING: What you are about to read might gross you the heck out!

AM:
Weight: 197#
Mood: Tired, Head is still stuffy, very hungry.

Woke up twice in the middle of the night to urinate. Slept pretty deeply other than that. The kit also came with some Himalayan Sea Salt you drink in the mornings. It works like this:

Mix 1 quart of warm water with 2 teaspoons of the Himalayan sea salt. Then find your nearest bathroom....quick!

The purpose is to promote a bowel movement and to flush all toxins your body broke up while sleeping.

I mixed 2 liters of mixture into three bottles to sip on throughout the day. The stuff tastes pretty good. Especially when it's the only thing you can have. I feel my mood start to change, and hunger start to really kick in, so I take a few sips. The sugary, spicy mixture kicks it almost instantly! I'll drink a few cups of water throughout the day as well. Urinated probably 25 times today.

PM:
Weight: 196#
Mood: Feeling pretty good, head is almost cleared up, body feels pretty good.

Drank some Herbalax Tea tonight that is also included in the kit. Supposed to help break things up while you sleep. It  was more of a treat than anything. Sounds silly, but I couldn't wait to get home and drink my snack...

11/1/11 Tuesday - Neera Day 1

Starting the cleanse. This was introduced to me by James Fitzgerald and several other OPT Big Dawgs. It's highly recommended for athletes after competition to help flush the lactic acid out of your system, give your digestive tract some rest, and to reduce inflammation.


So here's how it works in a nutshell.

For 5 days you drink a mixture of fresh juiced lemons (cleanse and detox), Madal Bal syrup (for the nutrients, palm tree sap I believe), water, and some cayenne pepper (break down mucus and for taste). Mix around 2 liters per day of this mixture and that is ALL that goes into your body. Completely flushes and detoxes your system.

Here's a link to what's included.


Neera Cleanse Day 1:

Weight: 200#
Mood: Hungry, Cloudy headed, Stomach hurts, Exhausted.

I'm gonna blame the last two for my trip this weekend. What a blast!

Just got back from Las Vegas this morning. Couldn't have better timing for the cleanse. Went ahead and started the fast and had my first mix around 11am. Just to ease into it I had an extremely light meal before bed. 5oz. turkey breast and 3 oz. sweet potatoes. First day. Not so bad.

Thursday, October 27, 2011

10/27/11 - South Georgia Throwdown


Took a long break from posting on the blog and writing my own programming. During the 10 weeks I followed the OPT Big Dawgs Blog and saw some great...scratch that....some insane results. I loved putting it in someone else's hands for a while. Just competed in the South Georgia Throwdown this passed weekend. Great time! Solid event with solid people.  Felt great going into it. Nutrition was dialed in, and conditioning felt great, not at it's peak, but felt great. My strength was feeling better than ever, even though that has not been my current focus.
The training on the blog leading up to this was highly lactic. I have never been so comfortable in "pain". Only downside to a lot of the training leading up to this weekend was that I felt like my motor in the longer time domains might suffer a little bit. But I felt confident on how to pace and control myself  if those were to come up.
Results from the weekend.
Day 1:
Wod 1:
5 Rounds for time:
3 Power Cleans - 205#
7 burpee box/jumps - 24"
10 GHD Situps
5:18, All unbroken. 1st place. Felt great, held at about 90& for first 3 rounds, then went all out. Breathing felt great. Last set of GHD's started to slow.
Wod 2:
For Time:
Run 400m
then
6 rounds:
3 Ground to overhead @ 155#
6 bar facing burpees
9 ctb pullups
Then
Run 400m
12:10, very broken. Felt like shit. 5th place.
Went easy on run, but way to hard on first few rounds of triplet. Misjudged pace. Last run was sloppy.
Wod 3:
7 min. AMRAP:
Ladder
1 front squat - 135#
25 yard prowler push (90#),
2 front squat - 135#
25 yard prowler push,
3 front squat - 135#
25 yard prowler push...
10 rounds + 4 front squats into the 11th round. 1st place.
AWEFUL! Paced very well and had a lot in the tank last few minutes. This one just chewed up your legs.
Day 2:
Wod 4:
15 minutes to find 1RM clean, bench press, & deadlift.
then rest 60 seconds,
60 sec AMRAP: Muscleups (x2 # for every muscleup)
Clean: 300, 315, 330# PR!
Bench Press: 275, 295x, 285#
Deadlift: 475, 500#
Muscleups: 13 unbroken
3rd place
Clean felt awesome! My strength has been there, technique has been in the way. Should have gotten 295# on bench press. Deadlift was all I had. Hitched really bad. Pretty happy with muscleups.
Wod 5:
In 10 minutes:
Row 1500m,
Then in the remaining time,
AMRAP OHS - 95#
92 OHS, 1st place
Paced well on the row around a 1:50. Got off and did 8 sets of 10, then one all out last set of 12. Didn't drop bar, just rested on my back. Eat shit Regionals....
Wod 6:
50/10,40/20,30/30,20/40,10/50
KB Swings - 55#
Double Unders
7:48, 2nd place
Decided beforehand to break up the set of 50 and 40 in half to leave some juice at the end. GREAT decision. Everyone tried to go unbroken and those who did, really slowed down. The sets of 30,20,& 10, I was ripping the KB down. Double unders were getting ugly. Broke on 44 of last set. Quads locked up.


Big thanks to the World Camp Crew for throwing such a top notch event. Met some awesome people this weekend. And a special thanks to my lady for helping keep me running all weekend. She's awesome.
Ended up 1st overall. Great weekend. I was pretty sore for a few days. Going to take the rest of this week off and most of next week. Ordered the Neera cleanse, which is a 5-day detox. No food for 5 days, just liquid. Allows digestive tract to heal and recover. eliminates all inflammation, and expunges all lactic acid. Just a good way to refresh. Looking forward to getting back on it with a refreshed body. Here is a link to the website. 
I'll also be using the blog to post updates on my current small business project, Mobility Kits. Currently working with some attorneys for some legal protection, and some artists for logo and branding. Product design is in it's infancy but I have some great ideas and can't WAIT to put them to life. I think this is a product people will really enjoy.


Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come. -2 Corinthians 5:17