SoCal, Europe, North East, South East regionals will be broadcast live on www.crossfit.com/games.. be sure to tune in.. Coach Clay will be covering the games 'live' from Salt Lake City for the SouthWest region in two weekends (May 31st-June 2nd!)
Pre WOD: 7X1 Hang Clean & Jerk
Heaviest Possible
Rest 60 Seconds
WOD: AMRAP 16
5 Pullups
10 Wallball (20/14)
15 KBS (24/16)
Post WOD: Max Plank
(Strict, no fidget)
Pre Wod
Row Technique
5x200m intervals (practical)
w/ 30 sec rest
WOD
5 rounds for time
200m Run
10 Push Press (95/65)
20 Sit-ups
Post WOD
Tabata Bar Holds (Static)
+ 25 Back Extensions on GHD
During my second year of nursing school our professor gave us a pop quiz. I was a good student and breezed through the questions, until I read the last one: "What is the first name of the woman who cleans this school?"
Surely this was some kind of joke. I had seen the janitor in the hallways many times. She was tall, dark-haired, and probably in her fifties, but how would I know her name? I handed in my paper, leaving the last question blank. Before class ended, one student asked if the last question would actually count toward our quiz grade.
"Absolutely," said the professor. "During your career and your lifetime you will meet many people. Which ones are significant? All of them. They all deserve your attention and care, even if all you do is smile and say hello."
I've never forgotten that lesson. I also learned her name was Dorothy.
Excerpt from book "7"
Pre WOD: 3X10 Deadlifts at 70%
Rest exactly 2:30
WOD: For Time
100 Doubleunders (3:1)
75 Abmat Situps (Butterfly position)
50 Pushups (No Knees on eccentric portion = down)
40 Lunges w/Plate OH (45/25) – L/R=1
30 Burpees
20 HSPU
10 Deadhang Pullups
Post WOD: Roll & Stretch
To become a winning athlete, you must be hungry: hungry for success; hungry for victory; and hungry simply to become the best you can be. It always starts with a dream. Then, somehow, some way, you must be inspired to reach your goal or you'll never make it.
A parent or a coach can guide you by telling you what needs to be done and how often to do it. But you have to do the rest. Only your burning desire to succeed will enable you to push yourself when you're too tired to work out, and help you avoid the many outside distractions that frequently come your way. You gotta ask yourself and be asked "How good do you want to be?"
It's true that athletes must "want it" to win, but this desire must come from within, not from a coach. You either "want it", or you don't. There's no other choice. This wanting, this desire, must come to you long before you step into the ring of fire.
Once you have the desire, determination and dedication will help you reach your goals. It's very easy to get sidelined or distracted, so it's important to keep your mind focused on your goals and nothing else. The relentless quest, the thing that keeps you going day after day, is your determination. There are no shortcuts in the world of athletics. There are only goals to be set – and goals to be reached – competition to be faced and adversity to overcome. Only the truly dedicated athletes ever come close to attaining their goals. This is the true test of all great individuals who have the edge – they won't let anything interfere with their goals. That's why so few become champions.
Setting your goals lets you know where you're going and allows you to determine how far you've already come. The difference between where you are now and where your goals is, tells you how much further you have yet to go. A lack of opportunity is often nothing more than a lack of purpose or direction. That's why goals are so valuable. If you don't know where you're going, how are you going to know when you get there?
~ Howard Ferguson
Pre WOD: 100 Mountain Climbers for time (L/R = 1)
WOD: Run 5K
Post WOD: 50 Partner Medball Situps
Common sense. We all know what it is, or do we? Common sense is knowing the difference between right and wrong. It entails a personal and subjective process of analyzing a problem and finding a solution that works for you, but not necessarily for everyone. Champions know this and that's why some of their methods may seen unorthodox. As long as they work, however, champions will keep on using them.
Common sense means taking the time to stop and ask yourself – is this right or wrong for me? It's easy to go along with the crowd, to get involved with what everyone else is doing. It's safe. But it may not always be right. Use instinct and trust your gut-level feelings. They are the best indicators you have.
When it was first suggested to sprinter Evelyn Ashford that she wear a body suit similar to the one worn by speed skater Eric Heiden, she found the idea ridiculous. It was a suit that belonged on a skin diver, not a sprinter. Fortunately, she gave the idea more thought and used common sense. That suit helped her run faster than ever before.
Golfer Tom Kite analyzed his game and saw a problem. The clubs he had in his bag were not able to handle a particular shot. Using common sense, he went out and got a new wedge for those in-between shots.
How many times have you heard people say he or she may be very smart, but they don't have any common sense? Such people speak before they think, act before they consider the consequences, and never stop to realize how their decisions affect others. They are inconsiderate, whether they intend to be or not.
Pope John XXIII once said, "Prudent is he who can keep silent that part of truth which may be untimely, and by not speaking it, does not spoil the truth of what he said."
In matters of principle, stand like a rock. You know what's right and what's wrong. Do what's right. Follow your common sense. For example, we have read everything about the dangers of smoking. Yet, people continue to smoke and buy more and more cigarettes each year. Is that common sense?
Don't compromise. Keep a clear understanding of what's right and what's wrong. The difference between them is very obvious. Don't cross over the line. Stand firm. Your personal integrity is at stake here. Once you give a little, you tend to forget where the line is and who you really are.
There is a saying at St. Edward: "How hard is it?" What this means is that when you step back and take a good look at yourself, the choices should not be that difficult. Some of the wrestlers figure this out while still in high school. Some discover it in college, others not until their competitive days are over. Regardless of when they step back and put it all together, they say, "Now I understand. Now I see. It all makes sense. The choices are obvious. How hard is it?"
All the education in the world can't give you common sense. It's simply a matter of following your intuition. If you do, you'll have the edge over a lot of people. As George Bernard Shaw, the writer, said, "Common sense is instinct. Enough of it is genius."
~ Howard Ferguson
Use common sense people. It makes life a lot easier.
Hooyah!
Warmup: Fence, 25 Squats, Bear Crawl, 25 Pushups, Stripper, 25 Situps
Pre WOD: 3-3-3-3-3 Front Squats @ 80%
WOD: "Elizabeth" 21-15-9
Cleans (135/95)
Ring Dips
Post WOD: Tabata Ring/Bar holds
As I walked out my door at 5:30am, I was greeted by the song of a bird on a dark snowy morning and reminded that Spring is attempting to arrive. I am pretty sure part of the birds song was "WTF" is up with this snow. I thought about what Spring means to me and the word growth and vitality came to mind. I thought about the daffodils and all the spring flowers that grace our presence as they push through the earth. The spring flowers don't complain, they just do what they do and they have to work hard to bloom into their full glory. The same is true of humans. Hard work is required to get profound results. Take a moment today to reflect upon what Spring means to you and get ready for an awesome time at AC.
Pre WOD: 1X20 HBBS – add 10lbs from last time. Last few reps ought to seem possible…
WOD: For time
40 Burpees
50 Doubleunders
30 Burpees
50 Doubleunders
20 Burpees
50 Doubleunders
Run 800
Remove shoes on return for a thorough…
Post WOD: Roll & Stretch
