Proof

Yes this movie is a classic and yes it is very cheesey, but still a golden oldie.
But the reason I put this clip up is that it is proof that you don't need fancy equipment, crazy contraptions or even the newest "keep you cool" nike shirt, to train.
All you need is the desire to get it done.
"I don't like going to the gym"
"I don't have this or that"
Excuses, everything you need is right in front of you.
It's up to you to get it done.

14ers

In three words I can sum up everything I've learned about life. It goes on.
-Robert Frost

Warm Up

Strength/Skill
200 Double Unders

WOD
"Cindy"
As Many Rounds As Possible in 20 mins.
5 Pull Ups
10 Push Ups
15 Air Squats

Endurance
Rest

GOALS

Set your goals and go after them!

HP

"Experience is a hard teacher. She gives the test first, the lesson afterwards."
-Anonymous

Warm Up

Strength/Skill
Clean & Jerk
1-1-1-1-1

WOD-1
15 Power Clean & Jerk @ 135#
5 Muscle Ups
12 Power C&J @ 145#
5 Muscle Ups
9 Power C&J @ 155#
5 Muscle Ups
6 Power C&J @ 165#
5 Muscle Ups
3 Power C&J @ 175#

rest 3-5 mins.

WOD-2
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Endurance
Run 8 x 20 sec. on/ 10 sec. off
all out efforts

SPIRIT

I thank God everyday for the blessings in my life.
One thing that I am constantly grateful for is that I was born
healthy. I never want to take my physicality for granted, it's a
gift that I never intend to waist.
A family close to my family has a son that is my age, and when
he was just a baby, he had an accident which left him completely
paralyzed for the rest of his life. My parents took us to see him every
year for his birthday, and I remember how much seeing him affected me.
I kept wondering if the accident hadn't occurred would we have been friends, would we have fought or have competed against each other.
He is constantly in my thoughts. I feel like I owe it to him to never complain and to constantly move forward in life. My buddy and I, while training, always yell his name or initials at one another if we are lagging or not giving 100% while training.
I write his initials on my left hand before every workout, race or competition I take part in. I sent my medal from the first triathlon I competed in to him, because thinking of him got me through it. He is my driving force and because he can't, I will.
Why him and not me, I have no idea, but I will never be lazy or a complainer because to me that would be an insult to him.
His name is Hunter. So the next time something is "too hard", remember him.
I thank God everyday for the blessings in my life.

Seek Adventure

"The brave don't live forever, but the cautious don't live at all."

Warm Up

Strength/Skill
100 Overhead Squats @ 95#
(try and do this in the least amount of sets possible)

WOD
"Diane"
21-15-9
Deadlifts @ 225#
Handstand Push Ups

Endurance
2 mile run
(pace at 80 to 85%)

MIND

Without risk there can be no adventure.




NUTRITION

WHAT IS L-GLUTAMINE?

By Travis Van Slooten

L glutamine is the most abundant amino acid found in human muscle and plasma. Over 60% of the free-floating amino acid pool in skeletal muscle cells is made up of L glutamine. It is also a primary nitrogen donor, meaning that it moves the nitrogen around in the body to where it is needed. Maintaining a positive nitrogen balance is absolutely necessary for muscle building.

L glutamine was once considered a non-essential amino acid because the body can make its own from the amino acids glutamic acid, isoleucine and valine. Recently, however, is has become known as a conditionally essential amino acid because in times of physical stress, such as intense exercise and surgery, the body requires more of it to maintain its glutamine stores in blood and muscle. When glutamine stores are depleted, you may experience decreases in strength, stamina, and recovery.

In addition to glutamine’s role in muscle maintenance, it is also a key amino acid for intestinal stress and maintaining the immune system. Whenever you are under stress (colds, flu, stress at home or work), you run the risk of your body robbing L glutamine needed for muscle maintenance. Under these circumstances, L glutamine becomes a conditional amino acid, meaning the body can’t make enough on its own to meet the demands of the added stress.

(for more information check out these sites)
http://www.mens-total-fitness.com/L-glutamine.html

http://www.nutros.com/nsr-02002.html

Be BETTER!

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”
-Howard Thurman

Warm Up

Strength/Skill
Overhead Squats
2-2-2
then
Snatch Grip Deadlifts
2-2-2

WOD#1
3 rounds for time:
10 Power Cleand&Jerk @135#
50 Double Unders

rest 7-10 mins.

WOD#2
"PC Chipper x2"
2 rounds for time:
10 Man Makers @ 2x35 db
30 Box Jumps @ 24" box
20 Pull ups
10 Clapping Push Ups
30 Sit Ups
10 Toes to Bar
30 Double Unders
20 Lunges (each leg)
10 Squat Jumps
Run 400 meters

rest 3+ hours

Endurance
5k for time

MIND

Don't just look up to your heroes.
Strive to be at there level and become Better.

Find JOY

"Suffering, once accepted, loses its edge, for the terror of it lessens, and what remains is generally far more manageable than we had imagined."
- Lesley Hazelton

Warm Up

Strength/Skill
200 Double Unders
then
Dead Lift 3-3-3

WOD
"Elizabeth"
21-15-9
Cleans @ 135#
Ring Dips

Rest 3+ hours

Stamina
100 Burpees for time

Endurance
Rest


MIND

"The joy I get from skiing, that's worth dying for."
-CR Johnson



Never waist a single day. Find your joy in each day.
You don't know which today will be the last today.
Yesterday is gone, learn from it.
Tomorrow is NOT guaranteed, don't wait for it.
Today is right now, seize it.
How strong is your mind? Sure toughing out a rough day, workout,
or task takes some mental strength and focus.
But if the unexpected were to happen, would your spirit be broken
or would it be strengthened?
Until we are tested and stretched way beyond our limits, can we
know the answer to that question. I do believe that if you focus on your
joy and passion in life, you can make it through any struggle that comes
your way.
I pray that none of us ever have to face the hurdles that CR Johnson did.
But if that storm or one like it were to roll into my life, I know God is by my side and he will provide me the strength to weather the storm.
"God is faithful, and he will not let you be tested beyond your strength but with your testing he will also provide the way out so that you may be able to endure it" (1 Corinthians 10:13)
Find your passion and live with joy!

Never Defeated!

"Defeat never comes to any man until he admits it."
-Josephus Daniels

Warm Up

Strength/Skill (each is done separately)
50 Handstand Push Ups (must be done within 5 mins.)
Hanging Snatch
2-2-2

WOD (from CrossFit)
Run 1 mile
21 Thrusters @ 95#
21 Pull Ups
Run 800 meters
15 Thrusters @ 95#
15 Pull Ups
Run 400 meters
9 Thrusters @ 95#
9 Pull Ups

Rest 3+ hours

Strength/ Stamina WOD
"Grace"
30 reps of ground to overhead anyway @ 135#

Endurance
Rest

MIND

I saw this on the CrossFit Cape Cod site.
'CrossFit Mind-set'
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMwEuauhEuamVMg3CTuulJL39abWSaCILBNUL34ruf1T_0Yk1CDQVbJH1rP6av551h-Wqhxk2PQzDvYpVOHB3Dv8CdaEBCZKLpKqv6awGA1JzqspI-q1ahpuESxcVkYZ1ug34LLOmcTEA/s1600-h/cfmindset.jpg