Nature does not hurry, yet everything is accomplished.” — Lao Tzu

WOD

3-5:00 Rounds for reps:

Airdyne (calories)
Ring Pull-Ups
35#/26# Bulgarian Bag Rotations
Jumping Lunges, Bar touch at the top
95#/65# Hang Power Snatch

Record your score to your workout log and your nutrition to your food journal.

No thought, no reflection, no analysis, no cultivation, no intention; let it settle itself.” — Tilopa

WOD

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time. Record your score and notes to your workout log. Record your nutrition to your nutrition log.

What is now proved was once only imagined.” ~William Blake~

The unofficial standings for the All-American Challenge are: 1st-Trisha, 2nd-Jeff, Cara-3rd. I did not get some of your FitDay usernames so make sure you get them to me so I can update the standings. Not included in the standings are: Benchmarks completed and Personal Records. The Nutrition is being tracked by giving 1 point for calories (within 100) and 1 point for percentages (within 5%) for each day. Keep up the great work guys.

Let’s get some more people into the gym and build our community. The goal is 50 people. We are at about 25 currently. Wouldn’t it be great to have accountability from 10 people per workout from 5am to closing throughout the day.

I am very happy with all of our progress. Your improvement is what it’s all about.

WOD

Tabata Push-Up (hand raise @ bottom)
1:00 Rest
Tabata Overhead Hold (weight in kg x .5 seconds held or % of seconds held)
1:00 Rest
Tabata Burpees
1:00 Rest
Tabata Pistols (alternate feet each rep)

Record you score and your nutrition in your workout journal spreadsheets (a blank copy is now linked to CSCF main page)

I can honestly say that I was never affected by the question of the success of an undertaking. If I felt it was the right thing to do, I was for it regardless of the possible outcome.” — Golda Meir

WOD

600m Run
3-18′ Rope Climbs
21-95#/65# Bentover Rows (stand on  8″ of weight plates)
300m Row
3-40 yard Trees
12-95#/65# Split Jerks behind the neck
39 Double Unders

Olympic Lifting WOD

Snatch 77%x1×3 (77% of your best snatch x one rep x three sets)
Clean & Jerk 72%x1×3
Snatch Pulls 95% (of snatch)x3×3
Snatch Deadlift 103% (of snatch)x3×3
Front Squat 78%x3×5 +3 box  jumps immediately after each set

Post your score to your workout log and your nutrition to your nutrition log.

A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.” — Steve Prefontaine

OK we have started the Challenge. The goal of the Challenge is to push yourself to find a way to PERFORM better. If we get enough sleep, eat just enough of the right food, and learn to concentrate and focus in our workouts we will improve not only physically, but mentally. If some of you are sticking to the calories, but are finding it makes you tired and exhausted, you may need to move the calories up a Block or two. Just remember, you cannot perform well, or to your own expectations, unless you are prepared and ready for each day. Not everyday is going to be perfect, but that’s what tomorrow is for. If you have questions, let me know. Keep up the great work.  

Extra WOD

21-15-9 Reps of:
45# Barbell Turkish Get-Ups (alternate arms)
45# Barbell Sotts Press

If you cannot find the truth right where you are where else do you expect to find it?” — Dogen Zenji

Good start to the month. The challenge is going well. Keep up the great work. Meet us at the park for our Outdoor Bootcamp workout. Bring a friend. We are at Palmer Park (Maizeland & Academy) every Saturday @ 10am. Come join us.

Boot Camp WOD

For Time:
100 Manmakers (High Knee Skip to Sidewalk, 33 yds)
200 Double Unders (Back Pedal to Tree, 41 yds)
100 Slam Ball Partner Twisters (Bunny Hop to Parking Lot, 33 yds)
200 Parallette Hopovers (Sprint to Start Line, 41 yds)
Pull, Push, Drag or Carry 100 lb Sandbag to Center/Finish Line

An expert is a man who tells you a simple thing in a confused way in such a fashion as to make you think the confusion is your own fault.  ~William Castle

A lot of Personal Records have been going up and many have been getting in more than one workout per day. Keep it up. Keep up the nutrition tracking and get some benchmarks in each day. If you have any questions feel free to give me a call.

WOD

5 Rounds for time
10-115#/85# Snatch Balance
10 GHD Sit-Ups
10-115#/85# Snatch High Pulls
10-25#/15# Back Extensions

Post your score to your workout log with any notes.

You’ve got to get to the stage in life where going for it is more important than winning or losing.” — Arthur Ashe

WOD

“Cindy”

As Many Rounds As Possible in 20:00
5 Pull-ups
10 Push-ups
15 Squats

Record you score and notes to your workout log.

Little and often fills the purse.” — German Proverb

TODAY IS THE DAY!! The first day of the All-American Challenge. Start tracking your food and make sure you hit your goals. Get enough rest this month. Get your workout in today and track it on the spreadsheet I sent you. Remember, just a few minutes a day is all it takes. Let me know if you have any questions. Knock off those benchmarks as soon as possible and record your results on the Benchmark sheet. The great thing about competitions is that you get to find a way to get the job done. Who wants it the most? If you haven’t ‘anteed up’ make sure you get me the dough as soon as possible.  

Some great things have been happening at the gym over the last few days. Kevin hit a PR on the 400m run yesterday. Nancy has lost 9 lbs in the last week and the competition hasn’t even started. Great job! Mark-Anthony has been screaming through the workouts ‘As Rx’d’. Just over a month ago finishing a workout was difficult. Technique is improving all around. Keep working at your weaknesses like you have been everyone.

WOD

For time:
400 Meter Farmers Carry
2 pood/1.5 pood Kettle bell in each hand.

Every time you have to put down or drop your kettlebells, immediately perform 5 burpees before continuing on with your pain.

Post time and total number of burpees completed to your workout log.

If we will be quiet and ready enough,we shall find compensation in every disappointment.” ~Henry David Thoreau~

Last day before the Challenge. I would weigh yourself tonight. If you have any questions ask them today when you get here to workout. Let’s have a great month. Olympic weightlifting classes began yesterday. Come check them out on Monday Wednesday and Friday @ 5pm. Manny smashed the double unders yesterday and got the best time on the workout. Trisha came very close to Manny’s time. Great efforts!  

WOD
 
“Tabata Tuesday”

3:00 to Run 400m
Tabata Push Jerk
2:00 to complete 10 Turkish Get-ups, 55#/35#
Tabata Sumo Deadlift High Pull, 75#/55#
1:00 to complete 40 sit-ups
Tabata Overhead Squat, 45#

Your score is the sum of all your reps. The 400m Run counts as one rep.