Bound Newsletter 3.30.2022
We are finishing the final two days of Hero Month. This year's Hero month was challenging. We went from long bodyweight workouts to moderate/heavy weightlifting workouts, to a mixture of both short and long duration. What's more important and what I hope you realize is that you can do anything. You are capable of more. Not just in the gym but outside. I was wondering what to write about and was reading about the monks in Mount Hiei that take on the Kaihogyo, 1000 days of marathons. I know we are not doing marathons but for most of us, just finding the time to train for an hour and push ourselves can feel like a marathon when we put our families, jobs, and responsibilities in our daily schedules. James Clear, author of Atomic Habits had a great article describing the Kaihogyo. Take 5 minutes to read and apply. Happy Memorial Day
If You Commit to Nothing, You’ll Be Distracted By Everything
written by JAMES CLEAR
In the northeastern hills outside Kyoto, Japan there is a mountain known as Mount Hiei. That mountain is littered with unmarked graves. Those graves mark the final resting place of the Tendai Buddhist monks who have failed to complete a quest known as the Kaihogyo. What is this quest that kills so many of the monks? And what can you and I learn from it?
Keep reading and I’ll tell you.
The Marathon Monks
The Tendai monks believe that enlightenment can be achieved during your current life, but only through extreme self–denial.
For the Tendai, the ultimate act of self–denial — and the route to enlightenment — is a physical challenge known as the Kaihogyo. Because of this challenge, the Tendai is often called the “Marathon Monks.”
But the Kaihogyo is much more than a marathon.
The Kaihogyo
The Kaihogyo is a 1,000-day challenge that takes place over seven years.
If a monk chooses to undertake this challenge, this is what awaits him…
During Year 1, the monk must run 30 km per day (about 18 miles) for 100 straight days.
During Year 2, the monk must again run 30 km per day for 100 straight days.
During Year 3, the monk must once more run 30 km per day for 100 straight days.
During Year 4, the monk must run 30 km per day. This time for 200 straight days.
During Year 5, the monk must again run 30 km per day for 200 straight days. After completing the fifth year of running, the monk must go 9 consecutive days without food, water, or rest. Two monks stand beside him at all times to ensure that he does not fall asleep.
During Year 6, the monk must run 60 km (about 37 miles) per day for 100 straight days.
During Year 7, the monk must run 84 km (about 52 miles) per day for 100 straight days. (52 miles per day!) And then, he must run 30 km per day for the final 100 days.
The sheer volume of running is incredible, of course, but there is one final challenge that makes The Kaihogyo unlike any other feat…
Day 101
During the first 100 days of running, the monk is allowed to withdraw from the Kaihogyo.
However, from Day 101 onwards, there is no withdrawal. The monk must either complete the Kaihogyo … or take his own life.
Because of this, the monks carry a length of rope and a short sword at all times on their journey.
In the last 400+ years, only 46 men have completed the challenge. Many others can be found by their unmarked graves on the hills of Mount Hiei.
3 Lessons on Mental Toughness and Commitment
The mental toughness of the Marathon Monks is incredible and their feats are unlike most challenges that you and I will face. But, there are still many lessons we can learn from them.
1. “Complete or Kill.”
The Marathon Monks are an extreme version of the “complete or kill” mentality. But you can take the same approach to your goals, projects, and work. If something is important to you, complete it. If not, kill it. If you’re anything like me, then you probably have a bunch of half-finished, half-completed projects and ideas. You don’t need all of those loose ends. Either something is important enough to you to complete, or it’s time to kill it. Fill your life with goals that are worth finishing and eliminate the rest.
2. If you commit to nothing, you’re distracted by everything.
Most of us never face a challenge with the true possibility of death, but we can learn a lot from the monk’s sense of commitment and conviction. They have clarified exactly what they are working toward and for seven years they organize their life around the goal of completing the Kaihogyo. Every possible distraction is rendered unimportant.
Do you think the monks get distracted by TV, movies, the internet, celebrity gossip, or any of the other things that we so often waste time on? Of course not.
If you choose, you can make a similar decision in your life. Sure, your daily goals may not carry the same sense of urgency as the Kaihogyo, but that doesn’t mean you can’t approach them with the same sense of conviction.
We all have things that we say are important to us. You might say that you want to lose weight or be a better parent or create work that matters or build a successful business or write a book — but do you make time for these goals above all else? Do your organize your day around accomplishing them?
If you commit to nothing, then you’ll find that it’s easy to be distracted by everything.
3. It doesn’t matter how long your goal will take, just get started.
On Day 101, the Tendai monks are thousands of miles and 900 days from their goal. They are setting out on a journey that is so long and so arduous that it’s almost impossible for you and me to imagine. And yet, they still accept the full challenge. Day after day, year after year, they work. And seven years later, they finish. Don’t let the length of your goals prevent you from starting on them
Never give up on a dream just because of the length of time it will take to accomplish it. The time will pass anyway.
—H. Jackson Brown
What Makes You Different From the Marathon Monks
There is one very fortunate difference between you and the Tendai monks. You won’t die if you don’t reach your goal!
In the words of Seth Godin, you literally have the “privilege of being wrong.” You won’t die if you fail, you’ll only learn.
Furthermore, you can always change your mind. If you commit to a goal, work on it for a year, and decide that this isn’t actually what you wanted … guess what? You’re free to choose something else.
This should take a burden off of your shoulders! You don’t have to worry about committing to the right thing. If you’re debating between choices, just choose one. You can always adjust later on.
You have the opportunity to choose a goal that is important to you and the privilege of failing with very little consequence. Don’t waste that privilege.
Where to Go From Here
The biggest lesson that the Tendai monks offer for everyday people like you and me is the lesson of commitment and conviction. Imagine the sense of commitment that the monk feels on Day 101. Imagine what it feels like to embrace the final 900 days of that challenge. Imagine what it feels like to accept a goal that is so important to you that you tell yourself, “I’m going to finish this, or I will die trying.” If you have something that is important to you, then eliminate the unrelated and unimportant tasks, get started no matter how big the challenge, and commit to your goal.
Every big challenge has a turning point. Today could be your Day 101. Today could be your Day of Commitment.
Veteran Kelsey Polston - From Paralyzed and Decapitated (NOT LITERALLY) to CrossFit
Listen to this incredible story from an awesome person. This whole month we have honored the fallen, but I love celebrating the victories of our service members and CFB members.
Thank you Kelsey for sharing!
Bound Radio
Jimmy and I discuss his path to owning CrossFit Ikanos. Jimmy started out training clients in local parks, and churches, to a small space in an MMA-style gym, to working at CF Bound, to running a personal training/small group training out of his garage to running his own affiliate in his garage. It's been an extraordinary journey for Jimmy. But Jimmy is not an ordinary trainer. Jimmy's passion to build relationships with every client is what sets him apart. His attention to detail in the client's daily lives and finding ways to improve the quality of life - setting goals - reaching goals - leading from the front.
We also discuss Jimmys' ideal client for Crossfit Ikanos. It's not your typical client you see at a CrossFit gym.
Take a listen to learn a little more about the great man. I know personally, that I'm proud of Jimmy and his accomplishments, and know he will continue his success!
Bragging Board
Special Schedule for Monday and Upcoming Class Changes/Additions
Monday Memorial Day Murph
*8:30 to 10 am only
first heat at 8:45 am and 2nd heat at 9:`15am
On June 2nd the Handstand Gymnastics Class begins for the month of JUNE
-be sure to sign up online. The cost is $75 for the 4 classes. The class is from 6:15 to 7 pm.
June 3rd - Barbells and Brews Class begins
- We will have a 4 pm CrossFit Class and then 5 pm Barbells and Brews.
*Class will focus on one lift per Friday, following class BYOB to hang out and enjoy the summertime afternoons!
June
June 7th - Fit kids Class begins on Tuesday and Thursdays from 9 am to 9:45 am
- Coach Emily will be leading the kid's class during the 9 am Crossfit class this summer.
Workouts this Week
Monday - Murph
Tuesday - Tommy V
Wednesday - Lower Body Pull Day + Aerobic/Carries + hold Work
Thursday - Upper Body Push Day + INTERVAL Work
Friday - Upper Body Press Day + CrossFit
Saturday - CrossFit Team Workout
BPs List
- New Book - just started reading Simon Sinek's 'Starts With Why' below is the opening page from Simon
There are leaders and there are those who lead.
Leaders hold a position of power or influence.
Those who lead inspire us.
Whether individuals or organizations, we follow those
who lead not because we have to, but because we want to.
We follow those who lead not for them, but for ourselves.
This is a book for those who want to inspire others and
for those who want to find someone to inspire them.
- Wim Hoff Breathing Technique - Here is something I've spoken to many folks about, breathing and controlling your breathing during workouts. Click on the highlighted name above and spend 11 minutes following Wim Hoff and his breathing techniques. You'll find the technique can bring your heart rate down, you'll help find the focus to start your day, and it will translate to better performance and comfort during your workouts :)