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  • Archives

Tuesday 1/24/17

I can accept failure, everyone fails at something. But I can’t accept not trying.” – Michael Jordan

15-12-9 reps for time of:
135-lb. thrusters

Post time to comments. 170120

Compare to 080817.

Related content:
CrossFit WOD 170120 with Pat Sherwood
Improving the Thruster
The Kipping Muscle-Up


Monday 1/23/17

The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.

Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Post time for each round to comments. 170119

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

Related content:
CrossFit WOD 170119 with Pat Sherwood
Fallen But Never Forgotten
Sprint Posture Drills


Sunday 1/22/17

Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll

Rest Day

Kids Menus Aren’t Getting Healthier, New Study Finds,” Consumer Reports.

Post thoughts to comments. 170122

Saturday 1/21/17

We must let go of the life we have planned, so as to accept the one that is waiting for us.” -Joseph Campbell

Rest Day

Unintended Consequences, Special Interests, and Our Problem with Sugar,” Cato Unbound.

Post thoughts to comments. 170114

Friday 1/20/17

I have a wonderful shelter, which is my family. I have a wonderful relationship with my brother and sister; this makes me feel that I know always where I belong. Jose Carreras

5 rounds for time of:
Run 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

Post time to comments. 170116

Related content:
CrossFit WOD 170116 with Pat Sherwood
Overhead Squat Therapy
The Sumo Deadlift High Pull


Thursday 1/19/17

Everyone thinks of changing the world, but no one thinks of changing himself.” – Leo Tolstoy

2017 Resolution Challenge
WOD #1 – Chipper Test

Complete as many rounds as possible in 10:00
(115 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters

With remaining time continue to the next round starting at 15 Snatches


Wednesday 1/18/17

Vision without action is daydream. Action without vision is nightmare.” – Japanese Proverb

Power clean 3-3-3-3-3 reps

Post loads to comments. 170117

Compare to 150624.

Related content:
CrossFit WOD 170117 with Pat Sherwood
Power Clean Demo


Tuesday 1/17/17

Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

Post time to comments. 171015

Compare to 150215.

Related content:
CrossFit WOD 170115 with Pat Sherwood
WOD 120111 Demo with CFNE Filthy Fifty
American Kettlebell Swing with Jeff Martone


Monday 1/16/17

Everything is funny, as long as it’s happening to somebody else.” – Will Rogers


10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Post time to comments. 170113

Compare to 151130

Related content:
CrossFit WOD 170113 with Pat Sherwood
Simplifying the Deadlift with Coach Glassman
WOD Demo with Tyson Oldroyd and Matt Bischel
Frederik Aegidius Does Linda



Sunday 1/15/17

In a controversy the instant we feel anger we have already ceased striving for the truth, and have begun striving for ourselves. Buddha

Rest Day

How to Become a ‘Superager’,” The New York Times.

Post thoughts to comments. 170106

Saturday 1/14/17

I do not seek. I find. Pablo Picasso

Rest Day

Is sugar the world’s most popular drug?” The Guardian.

Post thoughts to comments. 170110

Friday 1/13/17

A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results. Wade Boggs

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 60-lb. dumbbell on the lunges.

Post rounds completed to comments.

Related content:
CrossFit WOD 170112 with Pat Sherwood
The GHD Sit-Up


Thursday 1/12/17

Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. Pele

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

Post rounds completed to comments. 170111

Related content:
CrossFit WOD 170111 with Pat Sherwood
Pull-Up Virtuosity: Part 1
The Push-Up
The Air Squat


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