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“Without rest, a man cannot work; without work, the rest does not give you any benefit.” – Abkhasian Proverb WOD: ‘Jackie’ 1000 m. Row 50 Thrusters (30,45#) 30 pullups (compare) 415 Competitor: Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1″, […]

Congrats on the big win by the Hoosiers against #1 Kentucky on Saturday night! Winning shot “If winning isn’t everything, why do they keep score”? Vince Lombardi WOD: Part 1: Bench Press. 10 min. to reach a heavy single for the day. Part 2: 80% of that. 3×3 Part 3: 10 min. Double-under work. Flight

Power of TeamWork In Crossfit, you are never “alone”. You always meet others that are ready and willing to give it their all each day! No one shows up to class and tries to talk on their cell phone while working out. In CrossFit, there is no time or room for slackers. That is what

..The best part? I actually look forward to my workouts instead of dreading the “same ol’ same ol’”. read more.. [getting started with CrossFit] WOD: Tabata: Hollow body hold. 1 min rest. Tabata: pullup 1 min rest. Tabata: Squat (compare) (Tabata= 20 sec. of work, 10 sec. of rest x 8 rounds.)

Attitude is everything. When you have a positive attitude, there is a real commitment that you will perform at a much higher level, says Dr. Michael Roizen. Read more on mind-body connection. WOD: 9 Deadlift (Body Wt. No more than 60% of 1rm), 18 Double-under 12 Deadlift, 24 Double-under 15 Deadlift, 30 Double-under 21 Deadlift,

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Dr. Martin Luther King, Jr. WOD: Part 1: Shoulder Press. 3@ 70%. 3@80%. 3+@90%. Part 2: 10 Rounds for time. 10 KB swing (53,70#) 5 Broad Jumps

You’re not going to wake up younger tomorrow. The days are flying. Ride them or you’ll only feel the breeze as they rush past you, leaving you dazed and tired and confused in their wake. Ride the Wind -Lisbeth Reminder: Today is Cara H. 21st B-Day! We will be meeting at Nicks (back room) at

See, I’m not a fan of the word “expert” — so many people label themselves experts and then just sit back on their laurels and proclaim. So many “experts” have stopped learning, because they think they know it all. I am a huge fan of the word “student” though. The continual, life-long quest to learn?

“Everything should be made as simple as possible, but not one bit simpler” ~Einstein Schedule Reminder: We will be CLOSED on Saturday Dec. 3, due to a CrossFit competition that Shaun, Katie & Heather are competing in near the Cincinnati area (Covington, KY) If you happen to be heading towards the Cincy area this weekend,