Be The Example

"Last, but no means least, courage - moral courage, the courage of one's convictions, the courage to see things through. The world; is in constant conspiracy against the brave. It's the age-old struggle. The roar of the crowd on one side and the voice of your; conscience on the other."
-Douglas MacArthur

Warm Up

Endurance
Run 10 miles for time

Rest 5+ hours

WOD
10 to 1 of
Burpees
1 to 10 of
Chest to Bar Pull Ups
First round should look like this 10 Burpees/ 1 CtoB Pull Up
Second round 9 Burpee/ 2 CtoB Pull Up
etc.


EXAMPLE

Under the waves at the bottom of the sea, a mother crab scolded her daughter.

"Why are you scurrying side to side in that ridiculous zig-zag walk of yours? Come forward! Walk straight, like other creatures do!"

"But mother," squeaked the little crab, "I learned to walk from you! If you want something different of me...change the example I see!"

And with that, the little crab zig-zig-zig zagged away.

Whether you are conscious of it or not, you're setting an example of who you are everyday.

What example would you want others to follow?

The Lion's Skin

"Happy the man who finds wisdom, the man who gains understanding."
-Proverbs 3:13

Warm Up

Strength/Skill
Overhead lunges 25 each leg

WOD
for time:
25 Burpees
100 Double Unders
75 Sit Ups
50 Dead Lifts @ 225#
75 Sit Ups
100 Double Unders
25 Burpees

Endurance
Rest


CHARACTER

A donkey found a lion's skin and put it on. In this frightening disguise, he grazed in a farmer's field. He amused himself by frightening all the animals he met. He felt so powerful!

Along came a fox. The donkey under the lion's skin tried to frighten him. The donkey stood tall under the skin and let out a sound that he thought would resemble a roar. Alas, his donkey voice was all that was heard.

The fox laughed and said, "Silly donkey, if you really want to frighten me you'll have to disguise your bray. Clothes MAY disguise a fool you know. But, his words always give him away!"

Pay No Attention to the Wolves

"A society grows great when old men plant trees whose shade they know they shall never sit in."
-Greek Proverb

Warm Up

Strength/Skill
Pistols 15 on each leg

WOD
"Eva"
5 rounds for time:
Run 800 meters
30 KB swings @70#KB
30 Pull Ups

Rest 3+ hours

Endurance
"Death by 10"
10 meters on the min. Every minute, add 10 meters.
set up 2 cones 10 meters a part, and add one return trip each minute on the minute…
you are to add 10 meters each round until you can no longer continue.

LIFE

The Wolf and The Goat

A wolf saw a goat grazing at the edge of a high cliff. The wolf smacked his lips at the thought of a fine goat dinner.

"My dear friend," said the wolf in his sweetest voice, "aren't you afraid you will fall down from that cliff? Come down here and graze on this fine grass beside me on safe, level ground."

"No, thank you," said the goat.

"Well then," said the wolf, "aren't you cold up there in the wind? You would be warmer grazing down here beside me in this sheltered area."

"No, thank you," said the goat.

"But the grass tastes better down here!" said the exasperated wolf, "Why dine alone?"

"My dear wolf," the goat finally said, "are you quite sure that it is MY dinner you are worrying about and not your own?"

Be weary of those who would pull you down from your mountain top, most likely their concern is not of your well being.

Stronger Back

"If you rest, you rust."
- Helen Hayes

Warm Up

Strength/Skill
Un-broken Double Unders 5 x 20

WOD
30-20-10-5-15-25 rep rounds for time of:
Back Squats @ 135#
Sumo DeadLift HighPull @ 70# KB
Knees to Elbow

Rest 5+ hours

WOD2
for time:
25 Burpees
20 Handstand Pushup
15 Muscle Ups
20 Handstand Pushup
25 Burpees

ATTITUDE

When I was younger I went on one of my first big multi-day hikes with my dad, brother and a friend of my dad's. We loaded our packs up and got moving, within the first few hours I started complaining. 'My packs too heavy', 'my feet hurt', you name it and I complained about it.
My dad pulled me aside, and I'll never forget this, he said, 'don't you think that all our packs are heavy, and all our feet hurt?' I said yes sir they probably do. He responded by saying, 'but you haven't heard a word out of anyone of us have you?', I said no. Then he said, 'what good would it do for us to complain, would it motivate you to keep moving?'. My obvious response was no, I decided right then and there that I would keep my mouth shut and not let a single complaint slip from my lips. I've made that my personal rule from that day till now, and I'll keep it until the day I die.

Every single one of us has our hardships. Some greater than others, but what good does complaining do about it. The best thing to do is to stand up, put your pack on and summit your mountain. It'll get tough I can promise you that, but in turn you will become tough and in that your 'pack' will feel lighter.

"I do not pray for a lighter load, but for a stronger back."
-Phillips Brooks

Get Running

"The door of opportunity won't open unless you do some pushing."
-Anonymous

Warm Up

Strength/Skill
Dead Lift 2-2-2-2

WOD
"Bruetus"
@ 75# for time:
1 hang power snatch, 1 overhead squat, 1 pull up
2 hang power snatch, 2 overhead squat, 2 pull up
all the way to 10
Run 800 meters
10 hang power snatch, 10 overhead squat, 10 pull up
9 hang power snatch, 9 overhead squat, 9 pull up
all the way to 1

Endurance
Rest

LIFE

Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed.

Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death.

The moral:
It does not matter if you are a lion or a gazelle. When the sun comes up, you better be running.

Rise on the Winds

"We have no right to ask when a sorrow comes, 'Why did this happen to me?' unless we ask the same question for every joy that comes our way."
-Unknown

Warm up

Strength/Skill
OverHead Squat 1-1-1-1-1

WOD
For Time:
10 Clean & Jerk @ 135#
2 Muscle Ups
50 Situps
8 Clean & Jerk
4 Muscle Ups
40 Situps
6 Clean & Jerk
6 Muscle Ups
30 Situps
4 Clean & Jerk
8 Muscle Ups
20 Situps
2 Clean & Jerk
10 Muscle Ups
10 Situps

Rest 5+ hours

WOD2
21-15-9 reps of:
Pull Ups
Burpees

then

100 Sit Ups
100 Flutterkicks (4 count)
100 Leg Levers

Endurance
Rest

LIFE

EAGLES IN A STORM

Did you know that an eagle knows when a storm is approaching long before it breaks?

The eagle will fly to some high spot and wait for the winds to come. When the storm hits, it sets its wings so that the wind will pick it up and lift it above the storm. While the storm rages below, the eagle is soaring above it.

The eagle does not escape the storm. It simply uses the storm to lift it higher. It rises on the winds that bring the storm.

When the storms of life come upon us - and all of us will experience them - we can rise above them by setting our minds and our belief toward God. The storms do not have to overcome us. We can allow God's power to lift us above them.

God enables us to ride the winds of the storm that bring sickness, tragedy, failure and disappointment in our lives. We can soar above the storm.

Remember, it is not the burdens of life that weigh us down, it is how we handle them.

7 out of 10

"Finishing that 5K was the hardest thing I ever had to do. I ate more fettuccini alfredo, and drank less water than I have in my entire life. People always talk about triumphs of the human spirit. Well today I had a triumph of the human body. That's why everybody was applauding for me at the end. My guts, my heart and well I eventually puked my guts out. I never puked my heart out, and I am very proud of that."
-Michael Scott (The Office)

Warm Up

WOD
"The November Painstorm" (CrossFit Scotland)
for time @ 95#

Run 1600 meters

5 rounds of: 5 Dead Lifts - 5 Hang Power Cleans - 5 Front Squat - 5 Push Press - 5 Back Squat

Run 800 m

4 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 400 m

3 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 200 m

2 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 100 m

1 round of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

AWARENESS

Always be prepared!