March 2014

WOD: A. Three sets of: *warmup back squats with 5@barbell, 4@40%, 3@50%, 2@60%, then begin.. Back Squat x (1. 5@75%, 2. 3@85%, 3. 1+@95%) Rest 60 seconds Ring Rows x 10-12 reps Rest 60 seconds Wall/box Climb x 4-6 reps Rest 60 seconds B. 3 rounds for time of: 10 Pull-Ups 20 Wall Ball Shots […]

“When he wanted something from the workout, he was living in the future (the score, end game, validation). When he cleared that perception he was able to live in the moment and see 14.1 as another opportunity to do what he truly enjoys, which is to perform to his potential. After we cleared the fear,

WOD: A. Three sets of: *warmup shoulder press with 5@barbell, 4@40%, 3@50%, 2@60%, then begin.. Shoulder Press x (1. 5@75%, 2. 3@85%, 3. 1+@95%) Rest 45 seconds Turkish Get-Ups x 3 reps each arm Rest 45 seconds Partnered Leg Tosses x 15-20 reps Rest 45 seconds B. Three rounds for time of: 30 Russian Kettlebell

Sat. March 15 10am: Olympic Lifting- Snatch 11am: Team WOD. Sun. March 16 4pm. Open gym/Open WOD 3 redo.

The single factor that separates the ultra successful from everyone else is that successful people endure short-term pain (even seek it out) for long-term gain, while unsuccessful people give into short-term pleasure (even seek it out) and experience long term pain. Secret to Success WOD: A. Three sets of: Shoulder Press x (1. 3@70% 2.

WOD: A. Take 15 minutes to work on handstand kickup/hold progressions kick up to handstands/ walk *use mat and partner for spotter or wall B. Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots x Max reps Rest 2 minutes Repeat for a total of three sets.

Consistency is possibly the most important part of an exercise program. Even if you use the best exercise program in existence (i.e. CrossFit) and give 100% effort when you work out, if you’re only doing it once a month it will have little effect on your overall health and fitness. Additionally, you must have consistency

WOD: A. 3 sets of: Back Squat x (1. 3@70%. 2. 3@80%. 3. 3+@90%) Rest 45 seconds Kettlebell turkish getups x 2 each arm Rest 45 seconds Wall Climb/box climb x 3-5 reps Rest 45 seconds Plank from Elbows x 45 seconds B. Complete as many rounds and reps as possible in 5 minutes of:

When an athlete is truly in the zone, they have zero perception. They don’t perceive a performance as good or bad. The zone is void of perceptions and judgments because all that happens in that space is the performance itself as an athlete’s function, being and will align. Knowing Where You Stand WOD: A. 3

Sat. March 8. NO classes today- Active recovery day- try a yoga class! NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the