Perhaps the most important thing we can undertake toward the reduction of fear is to make it easier for people to accept themselves, to like themselves.”—Bonaro W. Overstreet

Rest Day

Enjoy a restful Saturday. Sand Creek’s JV team wrestles at Pueblo County this weekend. With a good week of practice we should be ready. The Varsity wrestles at Garden City KS. Here’s a little of today’s music.

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Reckon the days in which you have not been angry. I used to be angry every day; now every other day; then every third and fourth day; and if you miss it so long as thirty days, offer a sacrifice of thanksgiving to God.”—Epictetus

WOD
3 rounds for time of:
800m bike sprint
21-95# push presses
7 muscle ups

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The mind can assert anything and pretend it has proved it. My beliefs I test on my body, on my intuitional consciousness, and when I get a response there, then I accept.”—D.H. Lawrence

WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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Evelyn going ‘rock bottom’ on her one rep max thruster. Full range of motion is vital to all exercises.

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I want to die young at a ripe old age.”—Ashley Montagu

WOD
Thruster 1-1-1-1-1-1-1 reps

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Doris making sure all her pull-ups are “chest-to-bar”.

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We do not grow absolutely, chronologically. We grow sometimes in one dimension, and not in another; unevenly. We grow partially. We are relative. We are mature in one realm, childish in another. The past, present, and future mingle and pull us backward, forward, or fix us in the present. We are made up of layers, cells, constellations.”—Anais Nin

WOD
“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Your score is your time for each of five rounds and the total. The goal is to match or better your score each of the five rounds.

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John showing good body position while doing single unders. Still working on doubles!

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The true way to render ourselves happy is to love our work and find in it our pleasure.”—Francoise de Motteville

WOD
4 Pull-ups
50 Double Unders
8 Pull-ups
42 Double Unders
12 Pull-ups
34 Double Unders
16 Pull-ups
26 Double Unders
20 Pull-ups
18 Double Unders
16 Pull-ups
26 Double Unders
12 Pull-ups
34 Double Unders
8 Pull-ups
42 Double Unders
4 Pull-ups
50 Double Unders

Perfection is the important aspect here.
Kipping pull-ups: complete all pull-ups with your chest touching the bar and going down to a full locked out position. Stay relaxed and keep your heels back and legs long. Push yourself away from the bar at the top.
Double unders:  stay tall and relaxed. Jump high with straight legs. Keep your hand circles tight. If you are doing double-single-single-double, keep the mantra ‘bounce-bounce-explode’ in your head.

Lil’ John doing toes-to-bar. He was able to do a skin-the-cat without assistance for the first time on Friday. Constant improvement is what we are aiming to accomplish. Great work John.

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The dream was always running ahead of me. To catch up, to live for a moment in unison with it, that was the miracle.”—Anais Nin

Active Rest Day

We faired well at the Kiowa Tournament. Three of our JV kids placed at another Varsity tournament. Andy Weiant took 1st, Drew Storm placed 3rd, and Isaac Cooper placed 4th. Great job! Their hard work is paying off.

Andy Weiant getting the pin on his way to winning the Kiowa Tournament.

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Getting ahead in a difficult profession requires avid faith in yourself. That is why some people with mediocre talent, but with great inner drive, go much further than people with vastly superior talent.”—Sophia Loren

Rest Day

Here’s a good video for you. “Just FIX IT”

Funny stuff!

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When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.”—Alexander Graham Bell

WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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Miss Colorado USA 2009 doing some pull-ups @ Shane’s Gym. Patrice did 6.7 rounds on the Intro WOD. Ten minutes for rounds (5 pull-ups, 10 push-ups, 15 squats). Not a bad start.

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Freedom is not merely the opportunity to do as one pleases; neither is it merely the opportunity to choose between set alternatives. Freedom is, first of all, the chance to formulate the available choices, to argue over them — and then, the opportunity to choose.”—C. Wright Mills

WOD
Hang power clean 1-1-1-1-1-1-1 reps

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The inability to open up to hope is what blocks trust, and blocked trust is the reason for blighted dreams.”—Elizabeth Gilbert

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

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John doing a set of max push-ups.

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Whatever advice you give, be brief.”—Horace

WOD
Shoulder Press
5-5-5-5-5

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Josh Brown doing strict pull-ups on his CrossFit Intro workout.

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Parents can only give good advice or put them on the right paths, but the final forming of a person’s character lies in their own hands.”—Anne Frank

WOD
Tabata Squats (8 rounds of 20 sec work-10 sec rest)
Max Push-ups
Tabata Double Unders (8 rounds of 20 sec work-10 sec rest)
Max Pull-ups
Tabata Push Press (8 rounds of 20 sec work-10 sec rest)

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Lil’ John doing a max set of pull-ups during yesterday’s WOD.

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