30 Jun 2014
“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.”– William J. Clinton
Ricky “501″ never quit this morning while attacking 80# DB snatches and 30″ box jumps
LAST CALL FOR SHORTS!
Tomorrow morning I am submitting the Pre-Order for CFB board shorts from Via Privé/VPX. If you want to try on a pair at the front desk you may do so, be sure to put your size on the sheet with the shorts.
23 Jun 2014
“Unless a man undertakes more than he possibly can do, he will never do all that he can.”
We are ramping up into our last full week of June! It is amazing how fast each month goes by. As the temperature is finally getting warmer, its time to keep pushing your fitness. Get after your weaknesses and turn them into strengths. Perform the common, uncommonly well.
As I was coaching this weekend, I began wondering if you all would be interested in an in-house throwdown. I think it would be a ton of run. Give everyone a chance to put their fitness to test in a slightly different environment. It would be free, include a few sponsors with take aways, and a chance to hang out with each other for an extended amount of time.
What do you think? Are you game?
Post to comments.
16 Jun 2014
“To get to the next level your spirit has to be stretched. Don’t be discouraged by the growing pains. Promotion is a process.”– Thema Davis
09 Jun 2014
“Never be afraid to act. You never know how far away you are from your goal — sometimes just reaching out and putting in a little bit of effort can be enough. And, even if it’s not — you tried, and that’s far better than just sitting and waiting for a chance to present itself. If you want to achieve something you have to act, you have to take risks and you have to believe in yourself.”
- Author Unknown
That is such a powerful quote. There are millions of people that sit and do nothing each and every day. They dream about the life they want. The job they want. The house they want. Yet, they still never do anything to get there.
What are you looking to achieve? Do you want to get your first muscle up? Have you been researching online how to do so and then developing the skills and strength necessary to perform one? Daily? How bad do you want it?
Maybe there is a position open at work that will be promotion and opportunity to challenge yourself and bring in reward. Are you studying the craft necessary to win the job and be wildly successful at it? Why not?
02 Jun 2014
“The greatest adaptation in CrossFit is of the mind.” -Greg Glassman
CrossFit is so physical. We push our bodies to the limit. Everyday we ask more of ourselves. We hit the WOD, some strength before or after, practice some skills, then mobilize and feed our bodies so we can come back in and do it all over again. This is what CrossFit is between 3-6 days per week.
Read that quote again by CrossFit Founder Greg Glassman. How powerful and true it is. He first made that statement while he was still running the CrossFit Level 1 Seminars around 2004. He and Greg Amundson (CrossFit Amundson, CrossFit Goal Setting, and Santa Cruz Original Firebreather) were observing seminar participants attempt muscle ups. Two males went up for the first attempt ever. Male 1 nailed it. He came down and his buddies were all congratulating him. He responded with humility I knew that I could do it. Meanwhile, Male 2 failed and as his buddies came to offer condolences, he stated that it was ok and that he knew he wouldn’t do it.
You see, you will achieve what you believe. Of course you need to have the appropriate skills and strength. That being a given, your mind will determine the rest.
25 May 2014
Tomorrow at 9am we will participate in the Memorial Day “Murph”. While you are putting forth your best effort, remember his, this excerpt is from the website www.murphmovie.com:
On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.
As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.
On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.
By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.
The plan is to also screen Murph: The Protector on the TV while cranking out the WOD. See you all there!
23 Apr 2014
500m Row … that’s not that far…or is it?
Well done on that rowing wod earlier this week. With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get. Everyone hit it hard and that solid work will definitely pay off.
I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week. Thoughts?
I personally love yoga for it’s focus on breathing and stretching while holding strong poses. If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest. If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]
Also, Welcome Stan! Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week. He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys. Be sure to give him a high five next time you see him.
20 Apr 2014
11 Apr 2014
Tonight at 6:30PM is the Town Hall Meeting for all of our members. We will not be having a 6:30PM class. The meeting will be no longer than an hour and there will be refreshments provided. We look forward to seeing you there!
“You cannot drive your car looking at the rear view mirror. Focus on going forward.”
- Steve Harvey
I like this quote. It is important to learn from the past but it is not productive to obsess over it. Focus on how to make improvements. Apply this to your training. Your nutrition. Your life in general. It’s not easy but the faster you can move forward the sooner you will arrive where it is you want to go.
WHAT’S ON TAP
8am – Track WOD meet at Harvard Track and be ready to START at 8:00AM
1. Deadlift – work up to a 5RM
10 Deadlift @ 60% of 5RM
10 One Arm DB Push Press, 65#/45#
3. 3 x 10-15 GHD sit ups
TEAM WOD – Relay Race
25 CTB Pull ups
20 Pistols (10 each leg)
15 Power Cleans, 185#/125#
10 Burpee Box Jumps, 24″/20″
5 Strict Handstand Push ups (wall climbs scaled version)
TEAMS of 3. First person completes the 500m while other 2 rest. Once the CTB pull ups are started then person 2 can begin the 500m run. 2nd person cannot begin CTB pull ups until person one finishes, etc. 3rd person begins 500m run when the 2nd person finishes but cannot begin CTB pull ups until 2nd person is finished.
1. Clean and Jerk – work up to a 2RM
2. AMRAP 6
6 Strict Dips
6 Strict Pull ups
rest 2 minutes
Row 10 Calories
10 Push ups
rest 2 minutes
3. For time
75 Wallball shots, 20#/14#
1. 3 x 500m row with 1 minute rest
2. EMOM 12 – 1 Power Clean + 4 Front Squats (AHAP)
3. Back Work – Good Mornings 3 x 8-10
1. Bench Press – work up to 3RM
2. 3 rounds for time
10 Deadlift at 60% of your 1RM
3. Glute Ham raises – 3 x 8-15
1. Back Squat – work up to a 5RM
2. Complete for time
75 Power Snatches, 115#/75#
1. Baseline – For time
30 Sit ups
20 Push ups
10 Pull ups
2a. Practice hand balancing and hand walking for 20 minutes
2b. Abs – Accumulate 100 hollow rocks