10/17/14

"I think there's a certain delusional quality every successful person has to have, you have to believe that something different than what has happened for the past 50 million years can happen. 

Being realistic is the most commonly travelled road to mediocrity. 

Whats the point of being realistic? 

It's unrealistic to walk into a room flip a switch, and have light come on, but fortunately Edison didn't think so." -Will Smith 

CONDITIONING: 

Athletes Choice 

1mile run for time or 2k row for time 

STRENGTH: 

8-10min to establish a Heavy Sumo Deadlift

-Then- 

2x :30 Sec Amrap @80% of above shoot for 12-14 reps / rest 1min in between

WORK: 

15-12-9-6-3-1

Power Clean (165/115) 

Handstand Pushups (to a level surface is RX) 

1/8/13

"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." – Henry Rollins.

Strength:

Sumo Deadlift: 5-5-5-3-3

Work:

For time:

500m Row

-then-

1-3-6-9-12-15

Deadlifts

Box Jumps

 

 

 

Don't forget to get over to our new PAGE so you keep getting updated!

1/2/13

"Learn the art of patience. Apply discipline to your thoughts when they become anxious over the outcome of a goal. Impatience breeds anxiety, fear, discouragement and failure. Patience creates confidence, decisiveness, and a rational outlook, which eventually leads to success."

-Brian Adams

Strength:

Stone work!

Get the heaviest stone you can on your shoulder.

1-1-1-1-1

*take a minute between attempts

Work:

For time:

 

50 Stone to Shoulders(115/73)

*EMOM 5 Pushups

1/1/13

 

"Humanity has advanced, when it has advanced, not because it has been sober, responsible, and cautious, but because it has been playful, rebellious, and immature."

-Tom Robbins (1936 - )

Strength:

 Weighted Pullup: 3-3-3-3-3

Work:

AMRAP 13

13 Backsquats

10 Pullups

12/31/12

"I have learned that to be with those I like is enough."

-Walt Whitman (1819 - 1892)

Strength:

Deficit Deadlift: 5-5-5-5-5

Work:

3 Rounds

40 Box Jumps

30 Deadlifts(135/95)

20 Push Press(135/95)

Normal Hours this week guys!

 Don't for get the big move is going to be this Saturday @ 10!!

We will run the 8:30 class then we will start the move. We will have a Bar-B-Q at the new gym when we finish moving and maybe a little maiden WOD to kick off the new building. Sometime between 12-2pm depending how long it takes us. Pot luck style, so bring some dishes and BYOB!

12/28/12

"Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight."

-Benjamin Franklin (1706 - 1790)

Work:

100 Double Unders

-then-

15-12-9-6-3-1

Sqaut Clean(135/95)

Burpee

12/26/12

"I already knew to eat clean and listen to my body, to only eat when I was in a calm mental state. Everyone knew. But when you're fat in the head, it's never about knowing the answers. It's about living them."

-Stephanie Klein

Strength:

Deadlift: 1RM

Work:

10-1 Deadlift(275/165)

1-10 C2B