Updates Coming soon

What up MOFOS!!! I guess it is time to get this shit back on the ball huh..... Aight. Will be starting 2012.... Little bit has changed over the last year, but its all good.

GFY

Damn!!

SWOD:
OHS triples up to 175(1).. Long weekend of wakeboarding did not help this matter.

DWOD:
rx 7 rnds +3+3+3... that hurt like hell!!

GFY

CFFB Day

Hit the squat big time hard today and it felt damn good.

Strength:

12x2 SQ @ 325... Felt butter

Press triples up to 175... I am not sure how but I am feeling stronger eacth time

3x12 GHD situps with a 12# medball... love this shit

DWOD: 2 20s, 4 30s, 10 flying 10s all done up a good incline. Felt great.

Prob gonna hit 22 today for a double... skill work and 150 pushup test... Like that one...

GFY

Spartan Race

HFS its been awhile!!!

As noted by my good buddy Zach, we are not updated. Time to hit this shit hard. New shit coming... Pics of the Spartan and new training.

GFY

Damn!!!!

It has seriously been a month since last posted...SLACKER!!!

Aight:

SWOD-
Rose:
3,3,3,3,3 PC (upt to 240...Hit 255 once)
GHD Sit ups 3x15

Shane and Judass:
SQ 3RM
Weighted GHR

DWOD:
CFFB
10,9,8,7,6,5,4,3,2,1 Strict Pull Ups/40# Ball Slams
(Rose added 20 DUBs after each round)

GFY

You all gotta watch this vid!!

https://www.youtube.com/watch?v=cM5A1K6TxxM&feature=player

Good Day!

SWOD -
PS doubles up to a 170# single 2x with a failure on #2 for both. 155# felt money today
3xmax pull ups 19,15.14
FGHR with 12# medball 3x10

DWOD: CFFB
10 rounds
5 lateral jumps over 20" box
20 Yard Sprint
1 min rest

Crew Strength:
1 RM Hex DL
3x10 Middle weight SQ
FGHR 3x8

DWOD:
CFFB

GFY

BOOOM!!

Yeah!!! two of the boys at the school... #72 is a SR and has made himself into a stud..#33 is a Soph and is legit. Both are strong as hell!

SWOD:

SQ2+RJ1 up to 215...Missed 225..DAMN!!

3x12 GHD Back Ext with 25#/3x5 Incline Press 225

3x20 Hollow Rocks... Dig these/ Shrugs 315 3x10

Shane...

Pin Press up to 320... Damn!!

Incline Press 3x10 @ 225

BOR 3x10 @ 315

DWOD:

CFFB babay!!

7 rounds of

3 20 yard short shuttles...6 L pull Ups...9 9' jumps.

GFY

Hit it and Hit it hard!!

Damn good day!!!

SWOD:
3RM DL @ 425(damn nice!)
BOR single arm 3xmax @ 115 - 11,10,10
GHD Sit ups 3x10 w/ 12# ball

DWOD:
8 x 40s with 10 sledge stikes each side before sprint... Felt fast!!

Shane-
SWOD -
5RM DL @ 475 Looked easy!!!
FS 8s @ 185
FGHR 3x12 with 25#

DWOD:
Tabata Intervals
Sledge/Burpee/Sledge
14/6/13

GFY

Cool as hell quote from 22

What would happen if you failed? If you dropped the bar? If you ended up on your a**?

You might bruise your butt and your pride.

And, hopefully, you’d get back up and try again.

But, if you didn’t, that would be okay. It would just mean you don’t belong here. And that’s cool. Better you should know now. Better we all should know now.

Because CrossFit isn’t for quitters. CrossFit isn’t for people who refuse to try again. CrossFit isn’t for people who expect that victory comes without effort.

CrossFit is for people who try, people who work hard, people who know that failure (and learning from that failure)is the path to success.

So, if you call yourself a CrossFitter, let me see you attack that lift and this life. Let me see you on your a**. Let me see you put your heart in the workout and your ego on the bench. Let me see you try.

Pick your ass up and hit this shit hard!!!

What did I learn from the games???

I dunno... I felt that before the games I was in great shape. Strong and fast and mostly able to do most of the WODs pretty well...
I learned that I apparently need more cardio. I was great on most of the workouts through 5 minutes, but I such at pacing myself.
I learned that when I set my mind to it anything can really be accomplished. Some of my weaker lifts became strong. Some movements I didnt think I was good at, I actually did well.
I learned that I do not do this for a living. I do this for fun! I love hanging out with the crew! I made some great contacts during this time. BIG props to Zach for killing it.

I learned that I love this shit. I love killing myself every week just to get one more rep or one more second. I love the community... Crossfit22 was awesome in letting me come in and hit the last two WODS.

Basically I learned a lot. Get better... Get stronger... Get faster...Get tougher...Basically sums up most of our training. LOVE THIS SHIT!!

Training today: Back hitting the CFFB full time

SWOD:
SQ 12x2 @ 325...MONEY
Press singles up to 180
3x10 FGHR with 12# ball

DWOD:
VW at 205 in 6:03

Shane...
SWOD:
banded bench with orange and 185...8x3
press triples up to 180 and then a PR single at 210

SWOD:
PC @ 205 and Pull ups
5/15,4/12,3/9,2/6,1/3 in 5:43

Damn good one

GFY

Honor

I relish the opportunity to do this WOD everytime it comes up and I make sure and bust my ass the entire time. Games prep or not this is it. Glad to be back hitting some weight.

DWOD: TILLMAN

7 rounds
7 DL @ 315
1 full gasser
15 Pull ups

RXD for the crew today..

Rose 18:00+
Shane 21:00+
Judass 29:00+

Badass!!

Badassist dog in the world

RIP Diesel

Rest Day... Prep Day

Ok so Shane asked the greatest question today....



" Would you rather look like this.....

and be able to lift a shit ton of weight....

orrrr...

look like this.....

and be able to lift double your bodyweight...





Thoughts....



GFY rxd

The Crossfit Mindset
1. I will promise to do my best. My best will vary from day to day, hour to hour, minute to minute. But in that minute, I will do the very best I can
2. If I can run, I run. If I can walk, I walk. If I must crawl, I crawl. And when I make it, i will rest. And live to fight another day
3. I fear no man, but I fear my workout. If I don't fear my workout, it isnt hard enough. I may puke. I may cry. But I will never quit. EVER!!
4. I will not cheat. There is no honor in cheating. I will call out cheaters if I see them, as they have no place in my gym.....


Cool little motto for the day..
Strength:
BN worked up to 315 for 1. Felt good
3x15 Pull ups/3x10 DB press

DWOD:
5 300s with 12 Ring dips in between each 1. That was nice. Legs felt a lil heavy today.

Shane/Judas:
SQ 3RM- Shane 445, Judass 345
3x8GHR

DWOD: CFFBstyle
10 minutes...every 30 seconds hit a PS
5:00 of pull ups for max reps.

That looked fun


GFY

Motivation??

Just added a new page to our blog... Motivation for your asses. Take a look and add some shit in the comments. I will be continually adding shit in there so keep them coming.

HIt it hard... Finish Strong!!

Two weeks left. Gotta hit this shit hard! Strength: 1RM SQ with 75# chains up to 395 3x7 High Box Step ups 3x10 12# FGHR DWOD: (Balboa Style) 135# 12DL 9HPC 6THR 40 Yd 115# farmers walk 3 rounds Shane and Judass: 10x3 Banded Bench 3xMax rep DB Bench 3xmax rep single arm BOR DWOD: (NASTY!) 3PS 5BJ 7KB Swing 20Yard Prowler 5 rounds Damn! GFY

WOD 11.4

Damn... Wanted 1 round so bad. Felt that if I hit one round I could be pretty happy with what I did seeing as OHS and MUs are not the greatest weapon in my arsenal. Fell 1 MU short. 99 total reps. Its all good, I will take it. Link to vid coming soon

Rest day... Prep Day

Well damn!!! 11.4 came out and I think I am excited but at the same time I am thinking..."holy Shit"". 11.4 WOD 10 Min AMRAP 60 Bar Facing Burpees (burpee over bar) 30 OHS 120# 10 MUs Prepped a bit today.... 30BFB 15 OHS (all unbroken) 5 MUs Not too bad. Damn though this could get real pretty quick. 60 burpees. Buck Furpees!!! Just get me to the MUs and then I think I can be good. GFY

Good Couple of Days

Ok so I did not hit the blog up yesterday.. Shit just happens. Hahaha It is all good.

Monday Strength:

Rose -

15x1 SQ @ 335 with 5 sec rest

Then...

5 rounds for time with 315#DL

1DL

3 SRPU

2 DL

5SRPU

3DL

7SRPU

9:17

Shane and Judass-

Banded Bench 3x8

banded Incline DB 3xmax reps

Weighted Pull ups 3xmax

DWOD:

5 rounds for time at 80% press

1PR

3SRPU

2PR

5SRPU

3PR

7SRPU

Both finished around 9:00

Today:

Rose -

1,1,1,1,1 BN finished at 315

KB press ladder

3x15 Pull Ups

3x15 RIng Dips

5x300s

Shane/Judass -

FS 1RM 310/250

Rack DL 3x8

7 rounds of

1min of 15 KB Swings 2pood

1 min max row.

Damn that just looked nasty!!!

C'mon HQ give us something good and heavy today.... Unless it is something overhead....Weight I lied... Give Zach max OHS!!!

GFY rxd

Word of the day FEARLESS!!!

A friend wrote on his blog today (oldcountrystrong.com) about fear and what it does to us. It was incredible to read and understand why we do the shit we do. I needed that motivation this morning. Might have helped squeeze out a few more rounds...Maybe not.. Who knows. WOD 11.3 today can suck it. I still hurt 23 rounds on the dot. Wanted 25 so damn bad but it just wasnt in the cards. Maybe too much pacing, but in the end it was all I had. Shane/Judass: 12x2 Squat with 140# chains. That was badass 4x12 DL... That was even more badass 3x10 Good mornings to finish some shit off. All in all a great day for the crew!! Pics and vids to come tomorrow. GFY

Thoughts about shit!!!

Ok... So I had an epiphany today. Last week I was in discussion with some of my kdis that are doing the program every day after school and we were talking about the games. I showed them some of the scores. They all asked why someone who can barely do the workouts are competing. At the time I did not have an answer other than cuz they wanted to. I then asked myself that same question.... I know there is a good chance I am not going to make it to the games let alone regionals. I do not have the type of conditioning that is needed. So why do I do it? I dunno. I then came to the conclusion this morining with Shane. I related it to training for a marathon. For most of the compeitors this is there marathon. They just want the experience. They want the competition. They want to know that they are training for something. No one wants to really just train to train. I have always exercised because there are so many things I like to do in life that requires me to be physically in shape. I love to compete even when I am most likely not going to win. I think back to when I first learned about crossfit. My good friend Dave Young said something to me that has always stuck. With crossfit... You might not be the best at one thing but your going to be damn good at a lot of things. That is my reason. And as far as the competition goes. It is just another challenge to see what I can do. I love all this shit and I will do it as long as I can. GFY

Killer Post by Freddy!!1

SUPERHUMAN!!!!

Killer Post FreddyC

http://www.crossfitoneworld.com/

I stole that from Freddy cuz it was so badass....

Strength today:

Rose:

CFFB WOD - 15x1 80-85% SQ with 5 sec rest (325)

Then...

1-1,3-3,5-5 Press 80%(140) and Pull ups ----12:00 even

3x5 single leg step ups on 35# box

3x10 12# weighted FGHR

3x10 12# GHD situps

Shane and Judass:

8x3 Glose Grip Bench

BOR

Shrugs

Press Pull Up Wod

S---11:56 160#

J---11:52 115#

Good Shit today!!

GFY

WOD #2...Kicked my ass!

Here is the link... Still no idea how to put youtube vid on blog. http://www.youtube.com/user/32dragonforce?feature=mhum Did a slow version of FGB today and felt incredible. Gotta build the cardio up apparently. 365 reps GFY

Damn!!!

Ok so hit WOD 11.2 today. Pissed off a lil. Hit it hard and gave it what I could, but just didnt finish the way I wanted. 9 rounds on the dot and it was a battle. Trained to hard yesterday? Nutrition? I dunno but shit!! 4 rounds left. I gotta pray for less cardio and more weight movement. My cardio is honestly no that bad, but apparently it is not up to the level it needs to be. Shit!!

Video link to come

GFY

What a good training day

Damn thst was a good day!!! Hit the squats hard and then went a lil harder!!! Rose: 2x20 SQ (225/250) 3,3,3,3,3 Full Cleans (135,155,155,175,175) Nicen easy DWOD: 10 MIN AMRAP: 3 Push Press 185 5 T2B 12+3 rounds Shane and Judass: 20Rm (S=315, J=235) SDL 3's and 5's DWOD: 10MIN AMRAP 3Push Press (S215/J185-135) S - 11 rounds J - 7 rounds GFY

Damn!!

What a good day of training!! Strength: Rose: OHS 1,1,1,1 (190) FS 1,1,1,1 (300) BS 1,1,1,1 (385) 3x10 10# weighted GHR Prescott/Judass 3 RM Squat 3x10 Good morning 4x12 GHD sit ups DWOD: 10 minute AMRAP (185#/145#) 1 PC 1 PU 2 PC 2 Pu..... and so on.. Get as far as you can in 10 minutes GFY rxd

WOD #1 vid

Sorry boys... I have no idea how to put the vid on here so here is the link.

GFY

http://www.youtube.com/watch?v=r3rfvR8EwMg

Row My ass off

Holy Hell!!!

Strength:

SQ 12x2 with 140# in chains and weight

DL 15x1 with 70# chains and weight

DWOD:

1 minute rotating cylce for 30 minutes between the three of us...

GOOD GOD!!

GFY

BOOOM!!!!

What a good day. Finished WOD #1 finally and was pretty happy with results. Will post video up here tonight.

6 rounds plus 30 DUs and 6 PS. I can live with that score.

GFY

Today was a burner

Wow... Across the board today we had some nastiness.

Rose:

BN 1RM 315, 3RM 300

DB bn PR 100 8,7,7/ SPUs 3x15

Ring Dips 3x15

5 300s. Damn!!!

Shane and Judass:

BN 3RM 315(S), 225(J)

DB bn PR 115(S) 11,9,9/80(J)???

BOR 3x10

THEN.... hahahaha

12 minutes alternating every minute....

15 KB swings 2 pood

Row for meters....

hahaha... That looked like a bitch. Not sure which I wouldve rather done.. The 300s or the KB/Row

Good Shit boys

Good Training Day

Came early and hit it hard... Good day!

Strength:
SQ - 5 @ 315, 1 @ 365, 1 @ 405, 5 @ 365 (rose)--5 @ 365, 5 @ 405x2( shane), 5@ 225, 1 @ 315, 1 @ 345, 5 @ 275 (Judass)

Rose--- high box single leg step ups @ 35" box

Weighted GHRs 3x10

DWOD:
Rose/Judass - 5,4,3,2,1 DL (315/275), OHS (115)
Shane - 5,4,3,2,1 DL (315), FS (135)

Med Ball throw GHD situp with 12# ball 4x10

Good Day

GFY

WOD #1---FUK!!!

Fuking camera ran out of storage with 3 minutes left. Damnit!!! Oh well... It is what it is. 4 rounds in 7. Hit the 30 DUs into the 5th round and had 2:30 left.

GFY

Oh Man!!!

Last day of training before we get it on with WOD #1...

Strength:

12x2 Banded SQ with 135 and grey bands... Quick and easy

Pre Training Day Workout.

2 rounds of WOD 1

30 DUs

15 PS 75lbs

Then

50,30,10,30,50 DUs

with 5 PS 75#s in between.

Lovely

GFY rxd

Wheeew!

Today was a good day!

Rose:
Strength -
1RM pin Bench Press 280
3x15 Strict Pull ups/ 3x8 Shoulder DB Press
3x15 Ring Dips

DWOD:
5 300s


Shane and Judass:
1RM Pin Bench
3x8 DB press
3x8 Weitghted Bar Dips

DWOD:
Row 500M
then...
10 min AMRAP
5 towel pull ups
7 ring dips
21 DUs
then...
Row 500M

GFY

Training Day

Well it was a good day for all of us. Each of us kinda flying solo as I am trying to get ready for open sectionals and the boys are just playing around with shit!!! Sectionals starts tomorrow. WOD will be posted. I will be doing it on Saturday. I will post video here on Saturday. Should be a fun one. More prepped than last year. We will see.

Strength:

1RM FS with 80# chains - 250

Single Leg High Box Step ups... 35" box 3x5 each leg (that was fun)

3x8 Full GHR with 10#

DWOD: Skill movements

5 rounds not for time, but consistent

1 15' Rope Ascent

3 DL @ 315

5 HSPUs

In the afternoon decided to loosen the shoulders with a KB press Ladder with 53#. That was a good one

GFY rxd

Strength:

8x3 Press with Red Bands

3x8 DB bench Press

3x15 Straight Bar Skullies

3x8 reverse grip BOR

DWOD:

21-15-9

185 Bench

DUs

with a 90 Prowler push inbetween Bench and DUs

Thoughts after today!!!

Ok so we had a little run in today on CFFB!! It got me thinking. What is the true meaning of doing crossfit. Is it to improve who you are as a person, and athlete, or just overall life fitness.
I ask this question to all of who who follow this blog. Tell the crew what crossfit is to you.

GFY

Contemplation!!!

Which one are you?? Which one do you want to be? Some people will never truly answer that question for themselves.

Strength:

Bench 3RM then rep 225 for max

Incline DB press 3x max reps

Chin Ups 3xmax reps

DWOD:

Row 500m

then...

4 rounds of

3PS 115(J)/135(R,S)

5 Box Jumps

7 Ring Dips

then...

Row 500m

then...

50 K2Es

Badass!!!

GFY

DAMN!!!

Strength:

Good Morning 3RM

GHRs 3x10 weighted

Hang PC 3x5 (Rose)/Stiff Legged Dead snatch 3x10

5x10 GHD sit ups

DWOD (ROSE):

4 rounds

7 Muscle ups

15 225# DL

30 walking lunges

DWOD (everyone):

5 PC

10 Pull Ups

30 walking lunges

GFY!!

The warrior came out today!!!

Strength:
Press with red bands 8x3
Incline DB press with POTLOAD of chains 3x10
Skullies 3x10
BOR reverse grip 3x8

DWOD:
5rounds
BW max fat grip bench
90# prowler push 40yard shuttle

GFY

Oooohhhh Damn!!!

Holy Hell today was a good day. Decided to get some reps in today. It felt lovely

Strength:
BX SQ 12x2 135 with grey bands 40 sec rest
GHD Back Ext 3x12
Rose - 3x5 OHS 115
Shane FS 3x10 135

DWOD:
Rose - 5 rounds 7 DL@315 and 21 DUs
Shane - 10 rounds with 20# vest 3 Hex DL@315 and 6 pull ups

Great fuckin day big guy. Way to plow through that shit!!

GFY

Rest Day!!!!

Sleep in and Rocover for time.

GFY

March 1st...In like a LION

Strength:
2 Board Press 1RM
Standing DB presses 3xmax reps (S) 70, (R) 50&60
BB Shrugs - 315&405 3x12
Weighted dips 3x12 @ 60#

DWOD
8 min AMRAP
3 PS 65%
6 T2B

Fuckin Great!!!

GFY

Feb 28th---GREAT DAY!!

Had to put it up. Such an awesome picture. Strong is hot!!!

Split it up a little today. My back cant handle the heavy deads right now.

Strength:

CHilton/ShaneP:

RDL 1RM

Trose:

PC 3RM

then...

3x10 Weighted GHR

3x12 Reverse Hyper

DWOD:

3 rounds

12 (each leg) walking lunges with 95#

Max Rep weighted pull ups with 50#

15 GHD sit ups

That was money...

Feb 25th----BOOOOM!!!

Strength:
DE Bench 3x6 135#(J)/180(t)/200(S) with orange bands doubled up
Decline DB Bench 3 x max reps 75(J)/100(T)/115(S)
EZ skullies 3x8 105(J)/135(T)/175(S)
DB single BOR 3x15

WOD:
5 rounds
FW 40yards 115s
Prowler push 40yards 90
20# sledge strikes 10 each side

GFY

Feb 24th---New day great day!!

Booyah baby!!

Alright. So today was a good day. The crew showed up and threw some shit down.

Starting to get the hang of some of this shit.
Next week should be really interesting as we move on to a new cycle.

Strength:
10x2 Box SQ 115#(J)/155#(S,T) with grey bands
13x1 DE DL 250# (J)/275#(T)/315#(S), with red bands
3x10 speed front squat repped 115#(J)/155#(T,S)

WOD:
6 rounds
2 PS @ 135
5 Box Jumps 24"
10 (K2E, GoodMorn, GHD Back Ext)

That was a badass Workout boys. Loved it. Coming soon. Some of my facorite WODs we have created over the last little while. Posted somewhere. hahahah

GFY

Cool Discussion about crossfit

Got this from a friends website. Can't lay claim, but it is cool as hell!!

10 Tips For Success For The Crossfit Newbie
BY LARRYPALAZZOLO, ON JANUARY 27TH, 2011

Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey.

1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…

2.) Don’t Be Too Proud To Scale
Sing it with me now:

Ain’t too proud to scale, sweet darling.
Please don’t leave the wod. Don’t you go.
Ain’t too proud to scale, baby baby.
Please don’t leave the wod. Don’t you go.

Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.

3.) What You Eat Is More Important Than What You Lift
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer: just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?

4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again
It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

5.) Crossfit Isn’t Everything
Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.

6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.

7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.

8.) Have Fun
Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.

The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.

9.) You Are All Firebreathers
The term “Firebreather” comes from Crossfit legend Greg Amundson, and he defines it as such:

Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that.

10.) Respect Rest and Recovery
Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”

Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.
Courtesy of Crossfit Delaware Valley.

Rest Day=Sweet money!!

What a great rest day!!!

Shrugs 5x8 Barbell @ 315/405(3)/315

DB Shrugs 2x20 115#

S&J - weighted dips and chin ups 3x8

R - 3xmax MUs (18 total) and then 2x8 weighted dips and chin ups

Overhead Tri Ext 3x8/Incline DB curls (T - 90#/40, S105#/40, J - 65#/30)

Great Rest Day!!

GFY

Feb 22nd - Ass Kicking

Today was badass!!

Strength:

1RM Floor Press

DB incline press with orange bands 3xmax reps

Barbell BOR 3x10

DB rolling tricep ext. 3x12

DWOD:

3 rounds

300 yard shuttle (50 yards 6 times)

5 minute rest between rounds

Fastest times!

Feb 17th--- DE Day

BOOM!!!!!

I love these movements but I still have so far to go.

DE Box squat with Med bands and 135# 12x2
DE DL with light bands doubled and 225(J)/250(T)/280(S)
3x10 FS @ 115(J)/155 and 3x10 GHD back ext

DWOD:
5 rounds
3 PC @ 155(J)/185(T)
5 Box Jumps
7 Ball Slams 40#
90# prowler sprint 20 yards

about a 45 sec rest

GFY rxd

Rest Day--- Evolution of training

The evolution of training is a funny thing. Look back 30 years ago. 70's big is a classic example of what the main goal was. BIG!!! How can I get big and what is the fastest way to do it. Mr Olympia... Arnold.... Atlass.... What made them so incredibly popular. Their size. Every guy at some point in their life has said "I want to be huge" "Arms like Shane in 2009" (hahahah). Eventually things changed and we started wanting to be ripped and skinny like the movie starts. Our perception on what is fitness drastically changed. Now it wasnt muscle that defined fitness it was toneness. people wanting to show of everybit of muscle they had but none were amazingly strong. Ripped is the best way to describe it. Now we have the new version. Fitness nowadays is being able to do anything with skill and have strength while being able to run 7 miles and the pull yourself up and then do an olympic lift. Fads are fads. Evolution will always happend. People will always come up with the new and best way to train. The new and best way to be fit. So we ask a simple question...

Why do we train a certain way? How have we come up with the programs we are on? What causes us to choose a program that we think is better for us? John said it perfect in a post today..."As athletes become more advanced they need to ad things to the program. Different versions of lifts, various types of resistance, assistance work to make up for weaknesses."

Individuals can follow a program or a site that they feel best suits their needs, but when it is all said and done, only that individual knows what they need to be fit.

Education!!! Become educated and learn how a program works. Learn how to tweak it as you need to. I love CFFB!!! I love the program. I think it is the best program I have ever been involved with. At this stage we are in an evolutionary period of CFFB. A test run if you will. It could go huge.

GFY

Tuesday Feb 15th--- BOOM

Another Day... Another Great Day!!

Strength:

1RM Bench

3xMax Reps Chained DB Press

3x8 Barbell shrugs

3x8 DB Tri Ext

DWOD: AMRAP in 12 min of

1/2 gasser

(1 MU Rose+) 10 rings dips

10 2 pood KB Swings

GFY

Monday Feb 14th---Happy VDAY bitches

Alright you bitches...A lot of new shit today and finished with a good ol ass kicker.

All I know is cassidy is strong as hell, but hes still a puss. Cant do a frickin WOD he doesnt feel comfy with. Bullshit!!!


Strength:
3Rm susepended good morinings
3x12 GHR
3x12 Reverse Hyper variation
4x12 GHD sit up

DWOD: 5 rounds for time
1 PS @ 80%
1 Pull up
1 PS @ 80%
3 Pull ups
1 PS @ 80%
5 Pull ups

Great ass kicker!!!

GFY

Friday Feb 11th--- Boom again

Strength:

DE Bench with 85(J)/165(T)/185(S) and bands

DB Bench Press 3xmax reps 70(J)/95(t)/115(S)

Skullies 3x8 95(J)/105(T)/135(S)

Shrugs 3x8 275(J)/315(T)/405(S)

DWOD:

5 rounds of

115# farmers walk 3o yards

90# prowler push 30yards back

GFY

Thursday Jan 10th ---- Long one today

DE Box Squats felt damn good.

DE Deads were quite the trip too. What a great contraption.

Damn... Today was a long one. Ill tell ya this new shit is gonna get me big and strong but its gonna kick my ass too.

Strength:

DE Squats 12x2 bands +185#

DE DL 15x1 bands +225/265#

OTM bear complex 8 rounds with 95# (speed)

DWOD -

4 rounds of

10 FS

25 20# medball wall throws

That was a fun day.

Damn!!!

GFY

Rest Day---Feb 9th---What is the goal of your training??

This question has come up alot for me lately. Why am I training... To be stronger? To be faster? Overall conditioning? At this point it is a mystery. I think that with strength will come speed. With strength and speed conditioning will naturally occur. I dunno. I guess we are all going to find out sooner or later. At least I can say I am going to bust my ass doing whatever I am trying.

Workout for the rest day.

Skullies (95#) and Straight Bar curl (75#) 3x10-15

Weighted Dips (50#) and Hammer curls (40's) 3x10

Trap Bar shrugs 3x15 @275#

Reverse Hypers 4x15

Nice stretch out after. Feeling good so far this week

Feb 8th---More new shit!!!

Some Chained up KB incline press. That was fun!

Close Grip Bench 1 RM

Another day... Another ass kicker... Then we finished it with a nasy WOD..

Yes today was a badass day. Continuous Challenges. Intriguing new movements and just overall fun.

Strength:

Close Grip Bench 1RM

KB Incline press with Chains (no idea on weight really)

BOR 3x10

Decline Dumbbell Tri Extensions 3x10

DWOD:

5 rounds for time

3 HPC 155

6 Push ups

9 1.5pood KB swings

20 Yard Prowler sprint 135#

30 sec rest between rounds.

That was some badass shit!!! Diggin the new stuff so far

GFY

Box Squats...Boom!!!

Starting something new.

Alright, so now we venture out on some new and innovative shit today. Big John is planning on kicking our ass a lil more and in a different way. Should be interesting.

Here is the plan for tomorrow.

Strength---

Low Box Squat 1RM

Weighted GHRs 3x8

Straight Leg Deads 3x8

Accessroy WOD :

5 Rounds of

5 Weighted Pull ups/10 GHD sit ups

Then...

100 Double unders

Then...

5 rounds of

5 weighted pull ups/10 GHD sit ups

GFY and we will see how tomorrow goes.

Friday Feb 4th---CFFB

Well, every day the sun comes up and you wonder if your shit is gonna be there today, or if youre gonna struggle your ass off just to get it done. Today was a good day. The crew hit this hard, and succeeded in a good way.

This is the Japanese symbol for strength. It has many meanings and many thoughts are surrounded around what true strength is. It may surprise you that it is not all about muslce or power. Where do you find your strength?

SWOD - Power Clean 3,3,3,3,3

Trose - Hit 235 for then then 252.5 for 2(pr multi)

Shane - 252.5 with a hell of a fight on 3... Badass brother

Judass - 185 for 3 then hit 195 for 2 *1RM is 205 Right on bro

Cassidy... Played with himeself all morning

DWOD -

10 rounds of:

3 weighted pull ups (Trose & Shane 70#, Judass 25#)

3 box jumps 75% max height (38")

10 yard prowler push sprint with 135# on the bar

40 sec rest between rounds

That was a good one boys.

STRENGTH within!!

GFY