January 2014

Wednesday

“At first we are blinded by our own optimism. When we lose our motivation we can see gaping holes in out plan. We can either get down on ourselves and give up, or we can use this negative emotion to discover our faults and correct them. After I pulled myself out of the motivational cellar, […]

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Tuesday

Did you know your HCF coaches have their own blogs that are updated weekly? Check them out! Shaun Jenna Heather WOD: AMRAP 10 min: 20 straight leg/GHD sit-ups 5 pushpress/jerk (105,155#) *scale to ~70% of 1 rm push press or ~100% of 1 rm SP.

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Monday

“In my practice, I have had the opportunity to train some great athletes, soccer mom’s kicking butt like nobody’s business and everyone in between. Reflecting on the differences in the results, the glaring issue with success are excuses. The people who have and are getting great training are consistent and never make an excuse. The

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Saturday- Sunday

REMINDER: NEXT WEEK STARTS OUR OPEN REGISTRATION BE SURE TO SIGN UP FOR CLASSES! Sat. 4. 10a: Olympic Lifting- Snatch 11a: Team WOD 12p: Open Gym/GLI training Sun. 5. Bring A Friend @ 2pm– Kids, 230pm– adults 4pm: Competitor Call Out Meeting 5pm: Open Gym/ GLI Training

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Friday

WOD: P1. 10 min: Death by pull-ups. Your choice of strict/kipping/weighted or combo. Try to make it difficult for yourself. P2. Back Squat (deload week) 5x 45%, 5x 55%, 5x 65% *warmup with 3-5 reps of barbell, 35%, then begin working loads. Concentrate on timing down, then explode out of bottom through stand.

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Thursday

Sunday Jan. 5th join HCF and friends for our first Bring A Friend FREE workout for the 2014 year! A great time to get motivated with like minded individuals to get your new year started right! 2pm: CrossFit Kids FREE workout! 2:30pm: Adults FREE workout! More info here WOD: 5 rounds for time: these are

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Wednesday

Post by NZ Aesthetics. WOD: P1. Snatch push press from rack. 3 rounds x 3 reps. increasing load each round, getting comfortable with staying connected through bar and bringing bar back to back rack. *warmup with 2-3 reps @ barbell & lighter loads. P2. Snatch pull + burgener warmup skill work. 10 min clock: work on

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