You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”—George Lorimer

Rest Day
 
How is your spelling? Practice makes perfect. Check out the National Spelling Bee Champion. 

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The obstacle is the path”—Zen proverb

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. There is an eight minute cutoff for each round. If you do not meet the cutoff, start the next round in the opposite order (ie start with squats, then sit-ups, …)

Post your times for each round to your workout log.

Hitting a plateau? Not seeing improvement? Or, maybe, you’re thinking about just giving up because it’s too hard. Read this article about plateaus to help you.

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You will never find time for anything. If you want time you must make it.”—Charles Buxton

WOD
Run 5 K

We had a great day yesterday. John D’Amario started off the day with a PR in the deadlift (#280). Josh Brown hit a PR in all three lifts  back squat (345#), press (200#) , and a deadlift (415#). Joe hit a PR in the press (140#) and the deadlift (#375#) and it was his first time doing back squats and he hit 245#. John Crews got a PR in the deadlift (180#) and he’s only 13 years old. Great job to everyone! Keep up the good work.

Today’s workout is a change of pace and a chance to get the kinks out of your legs. We have two course. 1) McDonald’s and back (no stopping at McDonalds):

and 2) Vicksburg to Powers to South Carefree and back to Shane’s Gym:

Post time to your workout log.

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Water continually dropping will wear hard rocks hollow.”—Plutarch

WOD

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to your workout log. You have only 5 days left to complete your workout & nutrition logs for the month. You will need to show me both logs and I will judge on June 1st who earns the 5% discount. The winner of the question of the day (QOD) contest will also earn a 5% discount. Make sure you are writing down the QOD daily to earn. Writing down the question (and answering it) will do two things for you: 1) keep you focused on the day to day happenings at our gym, and 2) teach you more about crossfit and our goals. Keep up with it!

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You can’t build a reputation on what you’re going to do.”—Henry Ford

WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to your workout log. This workout develops core strength. It is important, during every lift, to maintain a stabilized spine. The muscles surrounding the lumbar spine (lower back) tighten and how the spine in place during every movement. Back extensions teach us to both draw in the belly and arch the back. Sit-ups teach us to draw in the belly and use the hip flexors along with the abdominals to flex the spine. Any time we get up from a lying position we are doing a sit-up.
 

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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

WOD
“Twins”
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Substitute 75 sumo deadlift high pulls for a 750m row. Substitute bridged handstand push-ups if you cannot do regular handstand push-ups. Use a band to assist you in you L-sit pull-ups if you are unable to do them.

Post time to your workout log. Less than a week left to record your workouts and nutrition.

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The quieter you become, the more you can hear.”—Baba Ram Dass

Rest Day

Seven days left in the month and our challenge was to track your nutrition and workouts for the month. How are you doing on this? Have you paid attention to the website and answered the ‘Question of the Day’ (QOD)? Keep working hard and improving yourself daily.
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Congratulations to the following athletes who completed 3 workouts this week:

Josh Brown
John Crews
John D’Amario
Veda Forte
Dawn Taylor

Three steps closer to elite fitness.
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Here is the philosophy that works. It makes sense. Take a look at this video and motivate yourself to become physically and mentally prepared for everything you do it life. “You never know how far you can go until you’ve gone too far.”

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I went to a bookstore and asked the saleswoman, “Where’s the self-help section?” She said if she told me, it would defeat the purpose.”—George Carlin

Rest Day

Another tragedy, what are we going to do?

Police Say School Shooter Had Troubled Past, History Of School Shootings

Just so you know this is a spoof and not an “actual” happening. For a little humor, make sure you check out www.theonion.com from time to time.

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To set up what you like against what you dislike…this is the disease of the mind.”—Seng-T’san

WOD
Four rounds for time of:
Run 400 meters
50 Squats

Post time to your workout log.

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Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.”—Francis of Assisi

WOD
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to your workout log.

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You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.”—Booker T. Washington

WOD
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to your workout log.

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Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.”—H. Jackson Brown

WOD
“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to your workout log. Substitute the heaviest weight you can do with correct form if you cannot perform the workout ‘As Rx’d’. The female weight is two-thirds of the male weight (225 times 2 divided by 3 equals 150 pounds). Just punch it into your calculator, or better yet, you your math skills and do it in you head. This way you know how to calculate the weights on a daily basis. For handstand push-ups, substitute weighted dumbbell shoulder presses, band handstand push-ups, or bridged or barrier handstand push-ups.

How are we doing on tracking your nutrition and your workouts? Tracking, remember, helps you stay more focused and organized. Also, remember to write down the answer to the daily question whenever you workout at Shane’s Gym.

Welcome back John. It’s good to have you back!
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Here is a good video to watch for a Handstand Push-Up Tutorial

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You always pass failure on your way to success.”—Mickey Rooney

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

The Rocky Mountain Regionals are over. It was a great event with some of the fittest people in the world. Brent Maier placed an impressive 17th place. I myself placed 59th. There were 108 male competitors and 72 female competitors. Brent went to a practice round before the games on April 18th and placed 7th with about one-third of the comtetitors competing. Of all those athletes at the practice event only two placed higher at the Regionals than Brent. Needless to say, Brent had a very strong showing.

Brent after WOD #1 at the Rocky Mountain Regionals. 100% effort.

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