Run with the wind, at least in the morning.

Kettlebells make a comback in the gym

Almost "Helen"

3 Rounds for time:
Run 400m
21 KB Swings
12 Push-ups

Barbells Are Awesome!

"My original foray into physical fitness, back in 2000, was a particular type of martial arts stick fighting that involved a lot of what they called "moving meditation." At the time, I thought this sounded silly and decided I would tolerate it if they also showed me how to beat people with a stick. In reality, it was a type of focus where movements were performed methodically and purely, and the whole rest of the world fell away. It became one of my favorite things.

For me, CrossFit is a type of moving meditation. When I'm working out it doesn't matter what's happening in the rest of the world. It doesn't matter if I remembered to feed my cat or pay my bills, or if I have a deadline at work or my house is dirty. All that matters is I have a weight in front of me that needs to go over my head. All that matters is I need to get from one end of the block to the other. I need to get this workout done and I will do whatever it requires to get there. Nothing else matters, nothing else exists, and who you are in those moments is who you really are."
-Andy Petranek, CrossFit LA


DeadLift 1-1-1-1-1-1-1

Cool Down Coming...Get A Good Warm-Up

AMRAP in 8 Minutes:
Thrusters
Power Hang Cleans
Sumo DL High-Pull

"Coach Rip defines good form in the squat as follows: the ability to keep a barbell exactly over the middle of the foot throughout the entire range of motion. Doing so eliminates the “lever arm”—or “moment arm”—between the bar and the middle of your foot. If the bar deviates from this position, you create a lever you have to work against in order to balance the load."

-CrossFit Journal

Have a great weekend!

It's been a busy, sometimes frustrating week outside of CrossFit for me and I haven't kept up with everything. The one thing that keeps things level for me is to try and remember to be grateful. We are all very blessed. So I hope everyone appreciates all that they have been given.
An email forwarded to me this evening adds perspective. These are some of the pictures that were included.








Our potential is great no matter what our circumstances.

Virtual Shoveling...

"Welcome back to the land of the livin'... NOW PICK UP A SHOVEL AND GET DIGGING!"

3 Rounds for Time:
10 Burpees
10 Virtual Shovelings
10 Dips
10 Wall Balls
10 Situps

I love Mondays, I really do.

Double Unders from Patrick Cummings on Vimeo.

25/20/15
Wall Ball Shots
Pull-ups

"I think the end result is about the same," said Wahl. "When you eat a bunch of (protein) powder you get it slightly quicker. When you eat a bunch of beef you get it slightly tastier."

"Whatever muscles I have are the product of my own hard work and nothing else."

Read Entire Piece

Short and Sweet, 30 Medicine Ball Cleans for Time

OUT OF TIME from Андрей Скурьят DREE on Vimeo.

***You may want to turn the sound down there is some swearing in the soundtrack***

"Fran"

Still working through "Annie"

21-15-9
Thrusters & Pull-ups

CrossFit Offers Intensive, Rewarding Workout
Read Article

Enjoying every day as 'best shape of my life'

Cousin Dan and Adam Training with "Annie"

Read Article - Enjoying every day as 'best shape of my life'

Wed. WOD:
3 Rounds-
50 Back Extensions
25 Dips
12 Weighted Lunges

Day Two

AMRAP in 8 minutes:

5 Hand Stand Push-ups
4 Knees to Elbows, hanging from the pull-up bar
10 Air Squats

Monday - "Annie" Modified

100, 80, 60, 40, 20 Single Jump Ropes
50, 40, 30, 20, 10 Sit-ups

"Problems are to the mind what exercise is to the muscles, they toughen and make them strong."
-Norman Vincent Peale

Love/Hate Relationships

REMINDER: I will not be here tonight (Friday). We can do a make up WOD Saturday night at 7, I will confirm this on this blog and FaceBook tomorrow.


This is the workout today.

Have a great weekend and have a good Patriots Day!

Gone Friday Night... Whose Karen?

Thursday's WOD:
"Karen"
150 Wall Ball Shots, we will do 75.

"The firmest friendships have been formed in mutual adversity, as iron is most strongly welded by the fiercest fire." -Anonymous

I never heard of him. :)

Another Week Going... Dr. Sears on diet.

"We think too small. Like the frog at the bottom of the well. He thinks the sky is only as big as the top of the well. If he surfaced, he would have an entirely different view." -Mao Zedong

I don't usually quote communists but it's a good quote and can be applied to fitness. Current media has created a narrow view of fitness which is mostly quick fix methods where the concern is appearance and not actual fitness.

You are what you eat. Do we live to eat or do we eat to live? Blah, blah, blah...
Here's the expert, Dr. Sears. Diet, Inflammation and Disease part 5 of a series.
Crossfit Journal -Free Download-

A Good Start. Do we have enough for a Sat. WOD this month?

I hope everyone had a good weekend.
We had good workout lat night and this morning with more to come.


Quote of the day:
"Fast as the wind, quite as a forest, aggressive as fire, and immovable as a mountain."
-Samurai Battle Banner

Fight Gone Bad Challenge Sept. 26th?
Window Media File

Who wants in? If we get enough we will do the WOD at the park.

The coming week...

First of all, I will not be here Friday night, I have a Scout Camp.
We can possibly have a make up workout Saturday night if there is enough interest.

Labor Day WOD:
3 rounds -
200m/400m Run
Thrusters 15,12,9
Pull-ups 21,15,9

Quote of the day: "Sacrifice is the law of life. In runs through and governs every walk of life. We can do nothing or get nothing without paying a price for it." -Mahatma Gandhi

Hard Exercise Works!

Getting their ring row on.