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Tomorrow will be our team workout fundraiser at 9 am it's going to be awesome. Come workout, donate if you can, eat some food and hang out with us. The workouts going to fun and challenging we will just call it the mystery wod!! Going to be awesome see you then.
Speaking of butts todays workout involoves building a nice one. Today we are box squatting, and this is not only a great way to teach the squat. But also a great way to build the glutes. We will go over the box squat in greater detail tomorrow but for now grab a pair of your best jeans and think about what a good squat days going to do for them!! Hey how else do you get motivated to squat??? Happy Monday, BT
Warm Up
5min Jump Rope
Tabata
Hollow Rocks
Strength
Box Squat 10x3
WOD
5 Box Jump
10 Push Ups
15 Air Squats
AMRAP 20min
A couple things happened to me that made me think of things other than weightlifting and training. I witness a terrible car accident and my college alma matter also had a kid die at the wheel. It made me stop in my tracks and think about things for a bit. If only we had that crystal ball that knew what tommorrow held. Were all one moment away from the same fate. If we were to live life the way I felt in the moments of today what would the world be like. All I am saying is dont be affraid to hit the pause button from time to time. I love training. I love training for my own physical and mental development, and God has blessed me to do it as a career, But I have learned to hit the pause button. Early in my marriage my wife would ask me to put down what I was reading and just soak it in. If you know me you know I am a hound for information, I am always reading and learning. I also am the proud father of a 4 year old so I have to hit the pause button, she is changing everyday. Just dont be affraid to pause and look at whats good. It might just change your world!
Note:
CrossFit Open starts tomorrow be sure to register.
Our Weightlifting National Championship Fundraiser is on saturday at 9 and is going to be a blast.
Warm Up
7 min jump rope
every fail=5 burpees
Strength
Deadlift 5x3
WOD
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Yesterday was presidents day and was a much needed day off. My day off had me thinking. I had to take the long way into the city for a weightlifting meet. I was mad it was taking forever I was in a rush everyone was on edge from food and fluid restriction and we were all pissed and complaining. Just then we drove past the memorial cemetary right off highway 1 on our way, and the car went silent, dead silent. The veiw was a scene from a movie it was a perfectly green landscape lined in perfect rows of head stones of those men and women who gave all for this country. You could feel the emotion in the car. the rows went on for what looked like forever, like they went right off the cliff. tens of thousands of men and women who fought so I could lift weights for fun, they died so that I could wake up tomorrow and train you, they died so you could enjoy fitness and training, so you could enjoy what we call freedom. Yeah a lot of things are not going well in our country right now, politics are currupt and money is tight, but dont wake up tomorrow and not be thankful that your still breathing and get to have a choice to do what you want to. This week I will not take for granted the ability and the freedom to get under that heavy bar, to grind out that one last rep, return that email, or pay that bill because you bet your behind that too many men and women died to count just so you could have the basic freedoms you and I have!! CenCal soldiers unite
Warm Up
800m run
10 push ups
10 squats
Strength
Front Squat 5x5
Establish a true 5rm that counts as set 1!!
WOD
Clean x 1
F squat x 3
Pwr Jerk x 5
Burpees x 8
Double Unders x 12
AMRAP 15 min
mens weight = 135
Womens weight = 95
What happened to the world? What happened to the days when the simple things were what mattered? It seems today that people are so wrapped up in things that mean nothing. The days of the simple things are gone. I may not have much but I have what I need. Even my new car may not be much but its mine. It may not have a shinny mercedes emblem on the hood but I sleep just fine not worrying about a payment or where I am going to get my next tank of premium gas. What happened to the people that like the simple things. A program that gets results and is all about the process. How many times fo you think Babe Ruth struck out? Enough times to get it right and hit a few dingers. Enough to be a legend. I bet Henry Ford did not walk into a shop and build his first car to run like a top, and if he did would we remember him? these guys were about the process about doing what it takes to succeed. In the gym its not easy, its painful at times, things get in the way, your nutrition may not be perfect, but you press on. Its about the march the charge on and getting what you want. When I come into the gym I see my soldiers all lined up for battle. New people come and they go. They realize its hard, results are earned, and its uncomfortable, but my soldiers are still here. They look me in the eye for leadership, and I look back with confidence. These are my soldiers poised battle hardened the ones that wanted results and earned them. These are the few that went into battle and seized the day. These are the few that hunger for more. That push their physical and mental boundries. These are not the ones that found resistence in their march and quit. These are not the ones who left in search of another gym, the one with the shinny emblem on the front. No these few are the soldiers. The ones who will continue to fight. To these few I say I will stand by you proudly. These are the few that do not fear the process and enjoy the simple things. In the words of my friend Jon North I say "Nation Salute."
Warm Up
tabata
squats
push ups
double unders
WOD
Wall Balls x 10
Box Jumps x 12
See The Lights x 14
KB Swing x 16
400m Run
8 rounds
