I don’t wait for moods. You accomplish nothing if you do that. Your mind must know it has to get down to work.” — Pearl Buck
The first 5k @ the new gym felt pretty good. Much flatter than the Vicksburg hills. Nice job everyone! Remember to email me your nutrition by Friday @ 5pm if you are logging your food.
WOD
3 x 3 power snatch from hang below knee
3 x 3 snatch
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3 Rounds:
21 Wall Balls
12 KB/DB Lunges (heavy)
Post your times and weight to your workout log.
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Power without love is reckless and abusive, and love without power is sentimental and anemic.” — Martin Luther King, Jr.
Are you tracking your nutrition? Have you learned how? It is highly recommended to track your nutrition. That’s why it is the base of the Pyramid. Here is an article about calorie restriction and its effects on humans. Keep working hard everyone!
“Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.”—Buddha quotes (Hindu Prince Gautama Siddharta, the founder of Buddhism, 563-483 B.C.)
If you are interested in competing on August 14th, talk to me so we can get a head count for those going. It should be a fun day.
“You guys pair up in groups of three, then line up in a circle.”—Bill Peterson, a Florida State football coach
Start of a new week. We have a competition coming up for those interested. On August 14th, CrossFit SoCo will be holding a mini Crossfit Games. It will be a fun environment and you can scale workouts if you want. Let’s get some people to compete in this.
Be sparing of advice by words, but teach thy lesson by example.”—M. Tupper
Rest Day or Make-up Day
Make sure you get to Foundations 1, 2 & 3 by the end of August. The purpose is so everything will run smoothly with the systems. Also, nutrition and understanding the purpose of what we are about is very important to your success. The classes are Monday, Wednesday and Friday @ 5pm. Plan on no workout for each of the sessions. As always make sure you arrive on-time. Five burpees for each minute of tardiness EZ Facility should be working now (they have fixed the bug). Let me know if you are having any problems.
Nice job on the workouts this week everyone! Keep it up!
The man who makes everything that leads to happiness depend upon himself, and not upon other men, has adopted the very best plan for living happily. This is the man of moderation, the man of manly character and of wisdom.”—Plato
Join us today for our Boot Camp workout at Palmer Park. Maizeland and Academy. We will have a team workout there. It’s free to all. Be ready to carry some weight.
Team Workout
“Lift Objects & Carry Them”
50 Air Squats (team)
Carry 53# Kettlebell, 35# Bulgarian Bag, 40# Slam Ball, 45# Bumper Plate to next station
20 Burpee Fence Hops (team)
Carry weights to next station
50 Pull-ups (team)
Carry weights to next station
16-53# Kettlebell Swings
16-35# Bulgarian Bag Half Moons
16-45# Overhead Lunges
16-40# Slam Balls
Carry weights to Finish Line
Flip tire to Finish Line
It is not the critic who counts. Not the man who points out how the strong man stumbled or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause. Who, at the best, knows in the end the triumph of high achievement, and who at the worst, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat.”—Theodore Roosevelt
WOD
800m Run
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Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to your workout log.
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1000m Row
Daily WOD *multiplied women’s weight by 1.5 to beat the guys
Score
Gabe (Run 5:03 Row 5:02)
2060#
Trisha (800m Run 3:45 1k Row 4:53)
* 1493#
Sean (800m Run 4:20 1k Row 4:22)
944#
Shana (400m Run 4:20 1k Row 7:56)
* 153#
Cara (800m Run 3:38 1k Row 4:34)
* 1422#
Matt (800m Run 2:49 1k Row 3:56—NEW PR DL=335# Great Job!)
Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it.”—Groucho Marx
WOD
3-40 yard sprints
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“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135#/95# Squat snatch
You have to pay the price. You will find that everything in life exacts a price, and you will have to decide whether the price is worth the prize.” — Sam Nunn
WOD
Muscle up practice
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Tabata Double Unders
Max reps Pull-ups (3:00)
Tabata Push-Ups (hands come off the deck)
Press 1RM (3:00)
Tabata Overhead Squat, 44#/33#
Back Squat 3RM (3:00)
Your score is your tabata reps plus your pull-up reps plus your Press and Back Squat weight. Women add one-third to their total.
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Pistols practice
Post your stats to your workout log.
Daily WOD
Score
Trisha (As Rx’d–11-17-7-85*1.5-6-113*1.5)
339
Gabe (SU,OH Squats?–7-16-7-195-5-255)
493
Shane (As Rx’d–3-41-9-115-10-220)
398
Mitch (SU,OH Squats?–12-5-6-95-4-190)
312
Shana (cfwu + practice all of today’s exercises)
complete
Sean (cfwu + practice all of today’s exercises)
complete
Jake (su, bnd plups–6-12-5-95-2-115)
235
Aaron (su–5-8-6-90-2-175)
286
Courtney (band plups–7-14-10-95*1.5-5-103*1.5)
334
Nico (As Rx’d–9-25-11-110-10-225)
390
Mark Anthony (Rx’d–5-8-6-95-5-175)
294
Manny (Completed Sun 7/25/10–Rx’d–19-13-8-120-4-275)
439
Jeff (Completed Sun 7/25/10–Rx’d–6-16-8-120-7-205)
Forgiveness is a virtue of the brave.”—Indira Gandhi
Now that the Crossfit Games are complete, we have a year to get out team together and get ready to compete. It was a great competition. Even more of a spectator sport than most thought. Let’s keep working hard. All clients will need to complete 3 Foundations classes in the month after they have signed up. There will be a Foundations 1 class on Monday, July 26. There will be a Foundations 2 class on Wednesday, July 28, and there will be a Foundations 3 class on Friday, July 28. The purpose is to teach you the following:
*what is Crossfit all about
*specific gym procedures
*the foundamental exercises
*nutrition planning and tracking
*workout planning and tracking
WOD
20 Double Unders
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30-20″ 26# Bulgarian Bag Box Jumps
30 Toes-to-Bar
3-15′ Rope Climbs
30 Calorie Row
30-40#/30# Ball Slams
30-95#/65# Ground to Overhead
30 Burpee Pull-ups
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20 Ab Rollouts (work from knee position to tripod position)
Post your results to your workout log.
Daily WOD
Score
Gabe (As Rx’d)
24:32
Trisha (Subbed 45 rope pull-ups for 3 rope climbs)
21:43
Shane (As Rx’d)
19:35
Aaron (subbed female weight for GTO)
32:52
Mitch (subbed knee ups for TTB & 45 plups for r.climbs)
33:03
Kevin (18# b.bag, 30# ball slams, bnd plups)
30:00–>22GTO
Mark-Anthony (As Rx’d)
34:17
Clarence (5 rds—5 BW Sqts/25 push-ups/5 p.cln 70%BW/25 su
Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit.”—Elbert Hubbard
A BIG THANK YOU goes out to everyone who attended the Grand Opening! We had a great time. We had 15 people workout and 9 teams in the afternoon. Matt won the Individual Event 1st heat. Nancy won the Individual Event 2nd heat. Great job to all who participated. I saw a lot of good kipping pull-ups and thrusters. The Crossfit Games were amazing to watch. They are on all day today. The ‘Fittest Man and Woman’ will be crowned today. Keep watching. I am recruitting for an affiliate team next year.
Fundamental preparation is always effective. Work on those parts of your game that are fundamentally weak.”—Kareem Abdul-Jabbar
THE TIME IS NOW. THE GRAND OPENING IS TODAY!! Come down to 4680 Edison Ave and enjoy the live stream of the Crossfit Games, get a workout in (or two), play some foosball or get on the Wii, eat good food, drink good wine or beer, and sign up for some excellent deals on joining our fitness team and getting in you best shape.
Individual WOD
3 Rounds for time of:
15 Burpees
15 Thrusters, 75#/50#
15 Pull-ups
Team Workout
400m Run Push-ups
400m Bulgarian Bag Run, 35#/26# Pull-ups 500m Row
Box Jumps, 24#/20#
Each partner will be going at the same time. Both athletes complete all exercises. Each rep completed reduces your time by one second.
Scale whatever you would like. The goal is constant self-improvement. “Don’t let what you can’t do interfere with what you can.”
EZ Facility should be working now (they have fixed the bug). Let me know if you are having any problems. 
