**Saturday**
July 5, 2008

"To do anything in this world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."
 -Sydney Smith

Warmup:
20 pushups
40m Bear Crawl
1 Lap
X2
Workout:
Team WO
P1) 80m Tire Drag/Lunge/Press 
P2) KB Swing for Last 40m of partners drag
-Switch-
X2
Then:
P1) Row 250m
P2) OH Slosh Pipe hold
-Switch-
X3
40m mixed carries (KB/ Sandbag)
KB :OH, Rack
SB: OH, Rack
KB/SB:Shoulder, Suitcase carry
*mixed and offset loads*

*Jeff rows as Tony fights the Slosh Pipe*

**Friday**
July 4, 2008

"The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself."
- Friedrich Nietzsche

Warmup:
Barbell Complex
X2
Workout:
Deadlift/Box Jump
10-9-8-7-6-5-4-3-2-1
Then:
30/30
Push Press
(30 seconds of work/30 seconds of rest)
*Rest is taken with weight overhead*
X4
Then:
Pullup Ladder 1-6
X2

*Pat and Jeff "resting" during the 30/30 Press*

**Thursday**
July 3, 2008

*****WE WILL BE OPEN FOR JULY 4th FROM 7am -11am*****

"Opportunities are usually disguised as hard work, so most people don't recognize them."
-Ann Landers

Warmup:
Kettlebell Complex

Workout:
1:30 at each (30 seconds rest between movements)
Tire flips
Sand Bag Cleans
Ball Slam
Heavy Bag pulls @ 100lb bag
Wall Balls
Wall Sits
X2

Then:
Team Step up ladder
1-10
1-5

*Eric flipping*

*Herman slamming*

**Wednesday**
July 2, 2008

"If man makes himself a worm he must not complain when he is trodden on."
-Immanuel Kant

Warmup:
5 minute row (easy pace)
5 minutes Med Ball throws
Workout:
Tabata Row (20 seconds work/10 seconds rest)
8 rounds
Then:
"Jonestown Sprint"
(courtesy of Gym Jones)
Push Press @ 75lbs
Burpee Pullups
20/20-10/10
Then:
-Cooldown-
Sandbag getups
Med Ball throws

*Ryan doing sandbag get ups during yesterdays workout*

**Tuesday**
July 1, 2008

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

************************************************************
I would like to sincerely thank Mark Twight and all the coaches at Gym Jones for the most educational and inspirational training experience I could have ever imagined. The knowledge was endless.

*Mark Twight and I this past weekend at Gym Jones in SLC*

**Thursday**
June 26, 2008

Quote of the day:
"Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth."
-Katherine Mansfield

**We will be closed from Friday 6-27-08 until Monday 6-30-08. We will be** open again on Tuesday 7-1-08 at 7:00am.

Workout:
*TBD*

*Jason added 100 lbs to his 1RM in one month, bringing him to a new PR of 415*

**Wednesday**
June 25, 2008

Quote of the day:
"No one ever achieved greatness by playing it safe."
-Harry Gray

Warmup:
GHD Back Ext. x 10
GHD Situps x 10
Good Mornings @PVC x 10
Workout:
Work up to 1RM Deadlift
Then:
Deadlift x 3 @ 80%
Strict Pullups x 5
X5

*Pat getting good explosion during clapping pushups*

**Tuesday**
June 24, 2008

Quote of the day:
"A certain amount of opposition is a great help to a man; it is what he wants and must have to be good for anything. Hardship and opposition are the native soil of manhood and self-reliance."
—John Neal

Warmup:
10-9-8-7-6-5-4-3-2-1
KTE/Russian Twists @ KB
Workout:
Bench Press x 5
Clapping Pushups x 10
Jump Rope x 200
X4
Then:
KB Swings/Ball Slams
20-15-10

*Ryan Front Squatting*

**Monday**
June 23, 2008

Quote of the day:
"Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and no one else."
-Richard Bach

Warmup:
Barbell Complex
6 Reps of each:
Deadlift
Bent over row
Hang Cleans
Front Squats
Push Press
Back Squats
Pushups
X4
Workout:
Front Squats x 5
Renegade Man Makers x 10
X4
Then:
Situps x 50

*Gary pulling*

**Saturday**
June 21, 2008

Quote of the day:
"No amount of fancy gimmicks or equipment or adoption of alleged time-saving 'fads' will substitute for a long term program of hard work."
- John Jesse

Warmup:
Mobility Drills
Workout:
SMMF
(Courtesy of Gym Jones)
100 TGU (50 per side)

*Eric needing a higher box*

**Friday**
June 20, 2008

Quote of the day:
"Always listen to the experts. They'll tell you what can't be done and why. Then go out and do it."
-Robert Heinlein

Warmup:
Back Ext. x 15
Good Mornings w/PVC x 15
Pullups x 15
Workout:
20-15-10-5
Deadlifts (heavy)
GHD Wall Balls
Then:
20-15-10-5
KB Clean & Press @2 KB
Box Jumps

*Pat grinding through weighted situps*

**Thursday**
June 19, 2008

Quote of the day:
"To be pleased with one's limits is a wretched state." 
-Johann Wolfgang von Goethe

Warmup:
Weighted Situps x 25
Side Plank Lifts x 25 (per side)
Floor Wipers w/ plate x 25
Deck Squat Ball Slams x 25
X2
Workout:
1000 meter row for time
KB swings @ max reps (for same amount of time as row)
X2
** Ex.:If row takes 3:45, then swing for max reps in 3:45**

*Brant "recovering" from biceps surgery*

**Wednesday**
June 18, 2008

Quote of the day:
"The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the person that can smile in trouble, gather strength from distress and grow brave by reflection. 'Tis the business of little minds to shrink; but he whose heart is firm and whose conscience approves his conduct will pursue his principles unto death." -- Thomas Paine

Warmup:
Mobility Drills
KTE x 20
Light Jog @ 1 lap
Workout:
Kettlebell Front Squats x 10
40 meter Farmers Walk/tire drag (weight added to tire)
X4
100 Ft. Rope pull (rope w/ tire)
15 Ring Pushups
X4
**Rings will be set at 4" above ground , feet eleveted on 20" box**

*Gary doing one version of a Russian Twist*

**Tuesday**
June 17, 2008

Quote of the day:
"Men have been taught that it is a virtue to agree with others. But the creator is the man who disagrees. Men have been taught that it is a virtue to swim with the current. But the creator is the man who goes against the current. Men have been taught that it is a virtue to stand together. But the creator is the man who stands alone."- Howard Roark

Warmup:
Deck Squat Wall Ball x 15
KB Halos x 10 each direction
Russian Twists (on floor w/plate)

Workout:
Push Press/Burpee
Alternating Ladder
1-10
(1 push press /10 burpees, 2 pp/9 burpees.....)
Then:
KB Snatch/ Getups
4x4
(per side)

*Janice pressing*

**Monday**
June 16, 2008

Quote of the day:
"Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible."
-Francis of Assisi

Warmup:
Mobility Movements
10 Weighted Back Ext.
10 Weighted Situps
X2
Workout:
500 meter row
10 Pullups
15 Kettlebell Bench Press
20 Box Jumps
X5

*Agnieszka taking off during the sled sprints*

**Sunday**
June 15,2008
**Father's Day**

Quote of the day:
"My Father didn't tell me how to live; he lived, and let me watch him do it".  ~Clarence Budington Kelland

**REST DAY**

Happy Father's day , Dad.
Thanks for everything.

*Two things that I have learned from my Father*

**Saturday**
June 14, 2008

Quote of the day:
"The world cares very little about what a man or woman knows; it is what a man or woman is able to do that counts."
-Booker T. Washington


Warmup:
Mobility Movements
Interval Row @ 8 rounds
20 sec. on 10 sec. off (4 minutes total work)
25 OHS w/ PVC
Workout:
Back Squats x 10 @ 165
40m Sprint w/ sled @75
40m drag w/ sled (back to start)
*Move from squats to sprints as quickly as possible*
Rest 1-2 minutes
X3
Overhead Squats x 10 @115
40m Backwards Trot w/ sled @ 75
40m drag w/ sled (back to start)
*Move from squats to trots as quickly as possible*
Rest 1-2 minutes
X3
Then:
For "Fun"
15ft. Rope climbs to failure
Rest 30 seconds between climbs

*Greg pulling high*

**Friday**
June 13, 2008

Quote of the day:
"People with integrity do what they say they are going to do. Others have excuses."
-Dr. Laura Schlessinger

Warmup:
Situps x 25
Side Plank Lifts x 15 per side
Weighted GHD Back Ext. x 10
Workout:
20-15-10-5
Deadlifts (heavy)
Ring Pushups (feet elevated)
*Hold 30 sec. FLR after each set of pushups*
Then:
Box Jump/Pullup ladder
1-7-1

*Catching low in the Sandbag Cleans*

**Thursday**
June 12, 2008

Quote of the day:
"Real glory springs from the silent conquest of ourselves."
—Joseph P. Thompson

Warmup:
Mobility Drills
Row 500 meters (for time)
Workout:
"Bags, Bells & Balls"
Sandbag Cleans (to the front/full squat) x 10
Sandbag Getups x 10 (5 per side)
Sandbag Cleans to shoulder w/ lunge x 10 (5 per side)
X3
Kettlebell 1 arm C&P x 10 (5 per side)
(alternate hands with swing)
Deck Squat Ball Slams x 10
X3

*Ricky getting those knees up*

**Wednesday**
June 11, 2008

Quote of the day:
"You just can't beat the person who never gives up."
-Babe Ruth

Warmup:
GHD Back Extensions x 15
Pushups x 15
Roll Outs x 10
Workout:
10-9-8-7-6-5-4-3-2-1
Barbell Burpee High Pulls
Piston Presses (bridged to med. ball)
KTE
KB Swings (Heavy)

*Gary sending the sandbag flying*

**Tuesday**
June 10, 2008

Quote of the day:
"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."
-Vince Lombardi

Warmup:
Russian Twists x 25
Cauldrons x 25 (per side)
Weighted GHD Situps x 25
Workout:
Front Squat x 5
Jumping Goblet Squat x 10
500 meter row
X3
Then:
Weighted Pullups x 5
KB Bear Crawl @ 10 meters
OH Sandbag Toss x 10
X3

*Carolina deadlifting*

**Monday**
June 9, 2008

Quote of the day:
"Conditions are never just right. People who delay action until all factors are favourable do nothing."
-William Feather

Warmup:
GHD Back Ext. x 15
D-Ball Deck Squats x 15
Workout:
Deadlift x 10
Pushups x 10
Box Jumps x 10
X10

*Gary clearing the 24" with ease*

**Saturday**
June 7, 2008

Quote of the day:
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong

Workout:
2000 Meter row
25 GHD Situps
25 GHD Back Extensions
25 KTE
25 Russian Twists
10 Overhead Sandbag Throws @ 50lbs
2000 Meter Row

*Do what you can with what you have*

**Friday**
June 6, 2008

Quote of the day:
"Obstacles are like wild animals. They are cowards but they will bluff you if they can. If they see you are afraid of them... they are liable to spring upon you; but if you look them squarely in the eye, they will slink out of sight."
-Orison Swett Marden

Warmup:
Kettlebell Circut
5 x TGU
5 x 1 Arm Swings
5 x 1 Arm Cleans
5 x 1 Arm Split Jerks
5 x 1 Arm Snatches
switch hands without resting
X2
Workout:
AMRAP
(as many rounds as possible)
5 Deadlifts
5 Bent Over Rows
5 High Pulls
@20 minutes

*Zach and Pat finishing up ring pushups*

**Thursday**
June 5, 2008

Quote of the day:
"There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what the hell happened. We all have a choice. You can decide which type of person you want to be."
-Mary Kay Ash

Warmup:
10 Roll Outs
10 KB Deck Squats
10 Walking Lunges
X2
Workout:
40 meter sprint
80 meter Farmers Walk @ 2 KB
40 meter sprint
15 Ring Pushups
X3
30 second Side Plank (right)
25 Mountain Climbers
30 second Side Plank (left)
*Done without dropping*
X3
Burpee/Ball Slam Ladder
1-5-1

*Gary fighting through the last leg of sandbag sprints*

**Wednesday**
June 4, 2008

Quote of the day:
"In the middle of difficulty lies opportunity."
-Albert Einstein

Warmup:
Med Ball Throws @ 3 minutes
25 Air Squats
Workout:
Front Squats x 10
Row @ 2 minutes
X3
Push Press x 10
Split jumps @ 2 minutes
X3
Sandbag Sprints @ 50lb sandbag
X2

*Gary in the middle of a floor press/wiper*

**Tuesday**
June 3, 2008

Quote of the day:
"If you're strong and in shape when it comes to working out, but a wuss everywhere else, then you're not a strong person overall and you've missed out on the most important benefit of training."
-Mike Mahler

Warmup:
25 Deck Squat Wall Balls
Workout:
10-9-8-7-6-5-4-3-2-1
KB Floor Press/Wipers
Snatch Grip Deadlifts
Box Jumps
Pushups
Pullups

*Janice taking a focused breather*

**Monday**
June 2, 2008

Quote of the day:
"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents."
-Andrew Carnegie

Warmup:
25 GHD situps
25 GHD back ext.
400 meter run
Workout:
SMMF
(Courtesy of Gym Jones)
300 Kettlebell Swings

*Only 299 more to go*

**Saturday**
May 31, 2008

Quote of the day:
"The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges."
-Martin Luther King Jr.

Warmup:
1 Lap run
w/ 10 Burpees at each turn (40 total)
Workout:
Interval Rows
20 seconds on / 10 seconds off
X10 (5 minutes total work)
50 Pullups
50 Box Jumps
50 Deck Squat/Ball Slams

*CrossFit SLA want to wish Kenny Stevens good luck tonight in his title fight in Alabama, Good Luck Kenny!*

*Kenny doing some light deadlifting*

**Friday**
May 30, 2008

Quote of the day:
"You've got to get up every morning with determination if you're going to go to bed with satisfaction."
-George Lorimer

Warmup:
TGU x 5 per arm
1 Arm Kettlebell Floor Press (feet up) x 10 per arm
Workout:
1 Arm Ketlebell High Pull x 10
1 Arm Kettlebell Snatch x 10
1 Arm Kettlebell OHS x 10
rest 30 sec. / switch arms
X3
1 Arm Ketlebell Cleans x 10
1 Arm Kettlebell Jerk x 10
1 Arm Kettlebell OH Lunges x 10
rest 30 sec. / switch arms
X3

*Ricky doing Heavy Bag Pull/Carries*

**Thursday**
May 29, 2008

Quote of the day:
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."
-Lou Holtz

Warm Up:
Mobility Movements
GHD Back Ext. x 20
Workout:
Renegade Man Makers x 10
Step Ups 20" box @ 2 minutes
X3
*Rest 2-5 min.*
Power Cleans x 10
Jump Rope @ 2 Minutes
X3
*Rest 2-5 min.*
10 Pullups
10 Pushups
10 Ball slams
X3

*Renegade Man Makers*

**Wednesday**
May 28, 2008

Quote of the day:
"Let us not worry our minds with the greed and insecurities of small men. Let us instead find humor in their absurdity as we push past and discover great things."- JP Michaels

Warmup:
Mobility movements
10 TGU (5 per side)
Workout:
500 meter row
50 kettlebell swings
50 situps (feet anchored)
400 meter row
40 kettlebell swings
40 situps
300 meter row
30 kettlebell swings
30 situps
200 meter row
20 kettlebell swings
20 situps
100 meter row
10 kettlebell swings
10 situps

*Brant working hard*

**Tuesday**
May 27, 2008

Quote of the day:
"There are costs and risks to a program of action, but they are far less than the long-range risks and costs of comfortable inaction."
-John F. Kennedy

Warmup:
Mobility Movements
10 GHD sit up
10 GHD back ext.
10 push ups
10 pullups
Workout:
10 x Front Squat to Push Press (Thrusters)
20 x Burpees
X3
*Rest 5 Minutes*
10 x Deadlift
20 x Box Jumps
X3

*Jeff doing a little deadlifting*

**Monday**
May 26, 2008
Memorial Day

Quote of the day:
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf"
- George Orwell

CrossFit SLA will be closed today in honor of Memorial Day.
We should all take the time to reflect and pray for the souls of the brave men and women who have payed the ultimate price to protect the freedoms that we enjoy and take for granted everyday.
We would also like to extend our prayers to those brave men and women of our nations Police and Fire departments who have also given their lives in the line of duty.

**Sunday**
May 25, 2008

*REST DAY*

Quote of the day:
"You have to have confidence in your ability, and then be tough enough to follow through."
-Rosalynn Smith Carter

*The way most workouts end*

**Saturday**
May 24, 2008

Quote of the day:
"You should have no desire to fit in, but make every effort possible to make damn sure you stand out."
-Known Source

Warm Up:
With light Kettlebell
Keep KB in motion for 3 minutes
(swings, cleans, snatches......)
rest 1 min.
X2
Workout:
10-9-8-7-6-5-4-3-2-1
Ring Pull ups
Ring Dips
Row for 20 calories after each round.

**CrossFit SLA wants to wish Rich "No Love" Clementi**
 the best of luck tonight in Vegas.

*Rich doing ring dips*

**Friday**
May 23, 2008

Quote of the day:
"The man of character finds a special attractiveness in difficulty since it is only by coming to grips with difficulty that he can realize his potentialities."
-Charles de Gaulle

Warm up:
Mobility Movements
10 TGU (light & slow)
(5 per side)
10 GHD back extensions
Workout:
20 x Overhead Squats @ 75lbs
60 second plank hold
X5
20 x Front squats @ 95lbs
60 second side planks ( 30 sec per side)
X5
20 x Back Squats @ 115lbs
30 seconds tuck hold on rings
X5

*Tony in the middle of burpee ball slams, loving life*

**Thursday**
May 22, 2008

Quote of the day:
"He who fears being conquered is sure of defeat."
-Napoleon Bonaparte

Warm Up:
Mobility Movements
10 x Bodyweight Deck Squats
1 Minute of Jump Rope
Workout:
10-9-8-7-6-5-4-3-2-1
Push Ups
Box Jumps
Burpee Ball Slams
Pull Ups

*Agnieszka getting an impressive deadlift*

**Wednesday**
May 21, 2008

Quote of the day:
"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do." - Eleanor Roosevelt

Warm Up:
Mobility Movements
Work up to 1 Rep Max (1RM) on Deadlift
Workout:
10 x Deadlift @ 65% 1RM
1000meter row
8 x Deadlift @ 80% 1RM
800 meter row
5 x Deadlift @ 85% 1RM
500 meter row
3 x Deadlift @ 90% 1RM
300 meter row
*Rest 2 minutes after each row*

*Rob and Brant fighting through yesterdays workout*

*Tuesday*
May 20, 2008

Quote of the day:
"Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress."
-Alfred A. Montapert

Warm Up:
25 situps
60 second plank
10 KTE
X2
Workout:
Kettlebell High Pulls x7
Kettlebell Snatches x 7
Kettlebell Push Presses x7
X5
(Do 7 high pulls, then 7 snatches, then 7 push presses)
*Done without setting KB down*
*Rest 1 minute between rounds*
Then:
Kettlebell Swings/Goblet Squat
Alternating Ladder
10-9-8-7-6-5-4-3-2-1
(1 swing/10 goblet squats, 2 swings/9 goblet squats.......)
*Done wthout setting KB down*

*Jason doing some kettlebell push presses*

Quote of the Day:
"You don't drown by falling in the water; you drown by staying there."          - Edwin Louis Cole

Warm Up:
Mobility Movements
25 Kettlebell Swings (light)
5 TGU per side (light)
10 Back Ext.

Workout:
*Assessment*
500 meter row (for time)
1 minute at each(as many reps as possible):
Squats
Pullups
Pushups
Box Jumps
Deck Squat/Ball Slams (20lbs/12lbs)
Burpees
Target Balls (20lbs/14lbs)
Rope Jumps
Sit Ups
Rope Climbs or Modified Rope Climbs

*Leo, down from Canada, stopped by for Saturday's WO*

**Sunday**
May 18, 2008

*REST DAY*

Quote of the day:
"Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize."         - I Corinthians 9:26-27"

*Go ahead Scott, take a rest*

**Saturday**
May 17, 2008

Quote of the day:
"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment."
-Ralph Waldo Emerson

Warmup:
Mobility Movements
10 Walking Lunges
10 OHS w/PVC
10 Good Mornings w/ KB
Workout:
5 Curtis P's*
10 Kettlebell Deck Squats
15 Renagade Rows
20 Pushups
X3
* Curtis P's come courtesy of Mountain Athlete (www.mtnathlete.com)
They consist of a Hang Squat Clean/Lunge with each leg/Push press=1 rep

*Janice doing a dumbell windmill*

**Friday**
May 16, 2008

Quote of the day:
"I heard somewhere that the problem with America today is that you can live a long life and never discover whether or not you are a coward"             -Dan John

Warm up:
Moblity Movements
10 Box Jumps
10 Windmills (per side)
X2
Workout:
50 Deadlifts
Jump Rope @ 1 min.
50 Ball Slams
Jump Rope @ 1 min.
50 Kettlebell Swings
Jump Rope @ 1 min.
50 Situps
Jump Rope @ 1 min.

*Jason exploding upward during a Jumping Goblet Squat*

**Thursday**
May 15, 2008

Quote of the day:
"Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead."-
Roger Bannister (After becoming the first person to break the four-minute mile, 1952)

Warm Up:
Russian Twists x 25
Cauldrons x 25
Push Ups x 25
Workout:
Bench Press Max Reps @ 135lbs-185lbs
1 arm Kettlebell Snatches x 10 (per arm)
X5
Overhead Press Max Reps @ 75lbs-95lbs
Jumping Goblet Squats x 10
x5
Pullups(strict) Max Reps @ 1 minute
Kettlebell Cleans w/2 KB x 10
X5

*Carolina swinging high*

**Wednesday**
May 14, 2008

Quote of the day:
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." -- Arnold Schwarzenegger

Warm Up:
Med ball throws @ 5 minutes
Workout:
500 meter row
20 GHD sit ups
20 back ext.
20 Kettlebell swings
500 meter row
15 GHD sit ups
15 back ext.
15 kettlebell swings
500 meter row
10 GHD sit ups
10 back ext.
10 kettlebell swings
500 meter row
5 GHD sit ups
5 back ext.
5 kettlebell swings

*Turkish Get Up w/ 95lb. barbell*

**Tuesday**
May 13, 2008

Quote of the day:
"To repeat what others have said, requires education, to challenge it, requires brains."- Mary Pettibone Poole

Warmup:
Deck Squats to Ball Slams x 20
Ring Dips x 15
Pull Ups x 10
Workout:
10 rounds
Burpees x 6
TGU x 6 (3 per arm)
5 Rounds
Kettlebell Swings x 10
Box Jumps x 10

*Ricky grabs a breath between pushes*

**Monday**
May 12, 2008

Quote of the day:
"Rudeness is the weak man's imitation of strength."- Eric Hoffer

Warm Up:
25-15-5
Push Ups
Box Jumps
Workout:
6X Each
Deadlift
Bent Over Row
Hang Clean
Front Squat
Push Press
Back Squat
(Do 6 of 1 movement before moving to the next, without putting bar down)
*Rest as needed between rounds*
AMRAP
(As many rounds as possible)
15 minutes

*Janice doing Renegade Rows*

*Sunday*
May 11, 2008
Happy Mother's day, Mom.

*REST DAY*

Quote of the day:
"We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested."- Chuck Palahniuk

*Welcome to the SLA guys*

**Saturday**
May 10, 2008

Quote of the day:
"Strength does not come from physical capacity. It comes from an indomitable will."- Mahatma Gandhi

Warm Up:
Row 250m (easy pace)
Good Mornings w/kettlebell x 15 (light and slow)
Workout:
Row 5000m
Interval Pace
(1 minute sprint/2 minute recovery)

*Hitting Squats before the Tuck Jumps*

**Friday**
May 9, 2008

Quote of the day:
"Whenever you find yourself on the side of the majority, it's time to pause and reflect."- Mark Twain

Warm Up:
D-Ball Deck Squats x 10
Push ups on D-Ball x 10 (per arm)
1 Legged KB Deadlifts x 10 (per leg/light and slow)
Workout:
5 x Squats
15 x Tuck Jumps
x 5
5 x Bench Press
15 x Med Ball chest pass
x 5
5 x Snatch Grip Dead Lift
15 x Pullups (kipping) or DB Renegade Rows
x 5

*Ricky and Pat box jumping during yesterdays quickie*

**Thursday**
May 8, 2008

Quote of the day:
"I'd strongly suggest that you take some time to look at a bunch of different training programs to see which ones "resonate" with you. When I read the workout of the Iranian Superheavy, something in my core says, "Yes, that sounds right." When I read about the 1000 crunches a fitness model does before her one hour of cardio, my brain looks for potato chips. Make sure the shoe fits.."- Dan John

Warm Up:
Pull ups x 10
Dips (ring or bars) x 10
OHS w/pvc x 10
Good Mornings w/pvc x 10

Workout:
*1 Minute at each*
Push press
Box jumps
Ball slams
Kettlebell swings
Rest
Dumbell thrusters
Burpees
1 arm clean & press
Up and overs

*Jen grinding through GHD wall ball sit-ups*

**Wednesday**
May 7, 2008

Quote of the day:
"Do not go where the path may lead, go instead where there is no path and leave a trail."- Ralph Waldo Emerson

Warm Up:
250 Meter Row
25-15-10 GHD Wall Ball Sit Ups
3 Rounds
Workout:
30-20-10
TGU
Knees to elbows
Russian Twists
Then:
250 Meter Row
1 Minute Plank (on Rings)
1 Minute Rack hold (heavy)
3 Rounds

*Gary,surrounded by friends during yesterdays WO*

**Tuesday**
May 6, 2008

Quote of the day:
"The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, its impossible to turn back"
 - Henry Rollins

Warm Up:
Wall Ball sit ups x 25
Step Ups x 25 (each leg)
Push Ups x 25

Workout:
15 Deadlifts
15 Piston Presses(bridged to med ball)
15 Air Squats
x10

*Rich doing Piston Presses*

**Monday**
May 5,2008

Quote of the day:
"Our duty, as men and women, is to proceed as if limits to our ability did not exist."- Pierre Teilhard de Chardin

Warm Up:
25 GHD Situps/Back Extensions
25 KTE
10 KB Snatch/Windmills (per side)
Workout:
21 Kettlebell Swings
21 Pullups
21 Kettlebell Swings
21 Burpees
21 Kettlebell Swings
21 Box Jumps
21 Kettlebell Swings
21 Ball Slams
21 Kettlebell Swings
21 SDLHP
21 Kettlebell Swings

*Ricky pulling a deadlift*

**Sunday**
May 4, 2008

**REST DAY**

Quote of the day:
“You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about one-tenth of the available strength of our bodies and less than that of our minds.”
-General George Patton

*Jason tearing through some kettlebell swings*

**Saturday**
May 3, 2008

Quote of the day:
"When things look bad, and it looks like you're not gonna make it, then you gotta get mean. I mean plumb mad dog mean. Cause if you lose your head and you give up, then you neither live nor win, that's just the way it is." - Josey Wales

Warm Up:
20 KTE (knees to elbows)
20 Front Squats w/ bar
10 Pullups
10 Dips
Work up to weight for WO
Workout:
10x3 of Each
 Front Squats
 Weighted Dips
 Weighted Pullups
Do 1 set of FS rest 1 minute, 1 set of WD rest 1 minute then 1 set of WPU and rest 1 minute. Repeat for 10 rounds total.
*GO HEAVY (obviously)*

*In the middle of a clean during Friday's WO*

**Friday**
May 2, 2008

Quote of the day:
"It's not the will to win that matters...everyone has that. It's the will to prepare to win that matters."—Paul "Bear" Bryant

Warm Up:
Pull ups/ Wall ball sit ups/ GHD back extensions
10x2
Workout:
 10 Power cleans
Row 2 minutes
x3 rounds
*Rest 2 minutes between rounds*
Then:
10 deadlifts
Jump rope 2 minutes
x3 rounds

*Janice doing some modified rope climbs*

**Thursday**
May 1, 2008

Quote of the day:
"The fight is won or lost far away from witnesses -- behind the lines, in the gym, and out there on the road, long before I dance under those lights."- Muhammad Ali

Warm Up:
Tabata Squats (8 rounds/4 minutes)
Workout:
25 kettlebell swings
25 ring push ups
50 box jumps
25 ring push ups
25 kettlebell swings
Then:
2 rope climbs (no feet)
or 10 modified rope climbs

*Jeff and Jason in the middle of a Turkish get up*

**Wednesday**
April 30, 2008

Quote of the day:
"There is a paradox in pride: it makes some men ridiculous, but prevents others from becoming so."- Charles Caleb Colton

Warmup:
Row 2000 meters for time
Russian Twists/Cauldrons x 25 per side
Med Ball Throws @ 3 minutes
30 situps/30 second plank
Workout:
TGU x 25 per side
Then:
50 meter Overhead Carry
50 meter Rack Position Carry
50 meter Farmers Walk
Rest 1 minute
x2

*Sam fighting it in a rack hold*

**Tuesday**
April 29, 2008

Quote of the day:
"Dissatisfaction is the basis of progress. When we become satisfied we become obsolete."- Marriot

Warm Up:
Figure 8 w/ Kettlebell (25 front/25back)
25 ball slams
25 push presses w/bar

Workout:
10-9-8-7-6-5-4-3-2-1
SDLHP
Pull Ups
Goblet Squats
Push presses

*Rich in the middle of some push presses*

**Monday**
April 28, 2008

Quote of the day:
"If it's important, do it every day. If it isn't, don't do it at all."- Dan Gable

Warm up:
200 rope jumps or 50 DU
GHD situps/back extensions x15
OHS w/ PVC x20

Workout:
500 meter row
KB walking lunges x 20
Ring push ups x 20
3 rounds
Then:
KB swing intervals
1 minute swing/30 seconds rest
5x

*Brant doing some hand to hand swings*

**Sunday**
April 27, 2008
**Rest Day**

Quote of the day:


**Saturday**
April 26, 2008

Quote of the day:
"When you do the common things in life in an uncommon way, you will command the attention of the world."- George Washington Carver

WOD
Warm up:
10 TGU (5 per side)
10 ring dips
20 air squats
Then:
3 deadlifts
3 hang cleans
3 front squats
3 push jerks
(done back to back without setting bar down)
10 box jumps
5 rounds


**Friday**
April 25, 2008

Quote of the day:
"The greatest pleasure in life is doing what people say you cannot do."—Walter Bagehot

WOD
Warm up:
250 meter row
Ring pullups 5 x 3 (strict)
Then:
KB "bob & weave" x 10
60 second plank hold (on rings)
Dumbell thrusters x10
KTE x 10
4 rounds 
Then:
25-15-5
Burpees / Ball slams

**Thursday**
April 24,2008

Quote of the day:
"Don't let the bastards grind you down."—General Joseph W. Stilwell

WOD
Warm up:
400 meter run x1
med ball throws x20 per side
GHD situps/back extensions x15 each
Then:
1 minute of each
Hand to hand KB swings
1 arm KB C&J (strong hand)
TGU (must alternate hands w/ snatch each rep)
1 arm KB C&J (off hand)
2 rounds
Then:
Deadlifts
Box Jumps
10 reps x 5


**Wednesday**
April 23, 2008

Quote of the day:
“…what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.”-Socrates

WOD
warm up:
10 Russian twist/cauldrons each direction
x2
10 wall balls
 x2
Then:
2000 meter interval* row
20 kettlebell swings
1500 meter interval* row
15 kettlebell swings
1000 meter interval* row
10 kettlebell swings
Finish with max rep pull ups (strict)
*30 second sprint/ 60 seconds recovery pace*


**Tuesday**
April 22, 2008

Quote of the day:
"Once you have the vision of excellence, "pretty good" is hard to swallow."-Dan John

WOD
warm up:
row 250 meters
turkish get ups (5 per side) 
Then:
Front Squats
Kettlebell push press
Ring push ups (feet elevated)
5x10 (heavy)
rest 1 minute between sets
Then :
15 kettlebell walking lunges (1 KB)
2x
Alternate hands each set

*Jason and Jeff get a little mini-slosh pipe/kettle bell action*

**Friday**
April 18, 2008

Quote of the day:
"We suffer during training to improve ourselves physically and psychologically and we measure those improvements on mountains, on frozen waterfalls, in burning buildings, facing cunning adversaries, on the battlefield, on the mat and in the cage. Because these tests occur outside the gym we don't compete in the gym, we work hard, and we work together to make the sum greater than its individual parts. Cheating here won't help us get where we are going so we enforce all quality all of the time."- Mark Twight

***We will be closed 4/18/08-4/21/08***
We will be open again at 6:00am 4/22/08.
April 17, 2008

Quote of the day:
"Some one once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."- Unknown

WOD
**Rest Day**
or
2000 meter row
followed by skills work

*Get ups with 100 lb sand bag*

**Wednesday**
April 16,2008

Quote of the day:
"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."
 -Bear Bryant.

WOD
*1 minute of work at each:*
Kettlebell swings
Box Jumps
1 arm clean & press (alternating)
Air squats
Piston press (bridged to medicine ball)
Split Jumps
*2 rounds*
Rest 1 minute between rounds



**Tuesday**
April 15,2008

Quote of the day:
"If you are going through hell, keep going."- Winston Churchill

WOD
500 meter row
25 pullups
25 renegade man makers (on kettlebells)
25 Atomic sit-ups
2 rounds 


**Monday**
April 14,2008

Quote of the day:
"Do not wait to strike till the iron is hot; but make it hot by striking."
- William B. Sprague

WOD
warm up:
Turkish Get ups x 10 per side
then:
Deadlift x 15
Box jumps x 20
Dumbell push press x 25
3 rounds for time
Men use 135lbs for deadlifts/35lb DB for push press
Women use 95lbs for deadlifts/20lb DB for push press


**Sunday**
April 13, 2008

Quote of the day:
"Do not pray for easy lives. Pray to be stronger men. Do not pray for tasks equal to your powers. Pray for powers equal to your tasks. Then the doing of your work shall be no miracle, but you shall be the miracle."—Phillips Brooks

WOD
**Rest day**
or
150 Wall balls 
20 GHD situps
20 GHD back extensions
Men use 20lb ball
Women use 14lb ball




**Saturday**
April 12, 2008

Quote of the day:
"Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it."—James A. Garfield

WOD
1000 meter row
21 ring dips 
9 kettlebell swings
500 meter row
15 ring dips
15 kettlebell swings
250 meter row
9 ring dips
21 kettlebell swings
Then:
20 seconds on / 10 seconds off
FLR position on rings or floor
8 rounds


**Friday**
April 11, 2008

Quote of the day:
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”-Bruce Lee

WOD
Piston Press  (2x 44lb KB) bridged to medicine ball 
Goblet Squat  (53lb KB)
Box Jump  (24" box) 
Pull-up 
Deadlift (135lbs)
10-9-8-7-6-5-4-3-2-1 reps of each
Then
 2 full rope climbs (no feet)
or
10 modified rope climbs
(scale as needed)





**Thursday**
April 10,2008

Quote of the day:
"Read, every day, something no one else is reading. Think, every day, something no one else is thinking. Do, every day, something no one else would be silly enough to do. It is bad for the mind to continually be part of unanimity." Christopher Morley

WOD
50 jumping pullups
50 double unders or 200 rope jumps
50 medicine ball cleans (men use 20lb/women use 14)
50 double unders or 200 rope jumps
50 push ups
2 rope climbs (modify as needed)



**WEDNESDAY**
April 9, 2008

Quote of the day:
"There are no rules here......we're trying to accomplish something."  -Thomas Edison

WOD
**Rest Day**
or
Deadlifts (men use 225lbs/women use 135lbs)
Ring push ups (feet elevated)
Goblet Squats (men use 52lb kettlebell/women use 35lb kettlebell)
15 reps per exercise/3 rounds/1 minute rest between rounds
followed by jumprope skills work
(scale loads as needed)



**Tuesday**
April 8, 2008

Quote of the day:
"The average is the borderline that keeps mere
men in their place. Those who step over the line are heroes by the very
act." --Henry Rollins

WOD
4 rounds
250 meter row/
Hold 2 kettlebells in rack position for the same amount of time as row
Then: 21-15-9
Knees to elbows/ball slams
Men:44lb KB for rack holds/ 20lb ball for slams
Women: 26lb KB for rack holds/12lb ball for slams



**Monday**
April 7, 2008

Quote of the day:
"Make no small plans for they have no power to stir the soul."-Niccolo Machiavell

WOD
Alternating Tabatas
20 seconds of squats/10 seconds rest/20 seconds push press/10 seconds rest
8 rounds (eight minutes total)
scale load on push press as needed
Your lowest number of reps on any given set is your score.



This flag was put on my police car during Hurricane Katrina. I don't know who put it there but it stayed with me the entire time and now flies proudly in my office above my old white board from my garage.

**Sunday**
April 6,2008

Quote of the day:
"This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my ass six hours a day.
What are you on?" - Lance Armstrong

WOD
15 deadlifts/15 push ups
10 sets
Done for time
(scale load as needed)



**Saturday**
April 5, 2008

Quote of the day:
"Many of life's failures are people who did not realize how close they were to success when they gave up." -- Thomas Edison

WOD
"HELEN"
400 Meter run
21 Kettlebell swings (52lb for men/ 35lb for women)
12 Pullups

*3 rounds for time*



**Friday**
April 4, 2008

Quote of the day:
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
- Aristotle

WOD
**REST DAY**
or
"Kettlebell hell"
50 Swings
50 1 Arm Clean & Jerks (25 each arm)
10 turkish Get-Ups ( right side)
50 Rack Position step ups on 20"box (25 each leg)
10 Turkish Get-Ups (left side)
End with 1 minute of Round the World

Men use 52lbr for swings and 44lbr (x2 for step ups) for remaining movements
Women use 35lbr for swings and 26lbr (x2 for step ups) for remaining movements




**Thursday**
April 3, 2008

Quote of the day:
"Every moment of one's existence one is growing into more or retreating into less."—Norman Mailer

WOD
Run or Row 5K
(scale distance accordingly)
followed by specific skills work




**Wednesday**
April 2, 2008

Quote of the day:
"We improve ourselves by victories over ourself. There must be contests, and you must win".—Edward Gibbon

WOD
10-9-8-7-6-5-4-3-2-1
Overhead Squats (95lbs/men) (65lbs/women)
Deadlifts (135lbs/men) (95lbs/women)
Weights can be adjusted accordingly
Done for time.



**Tuesday**
April 1, 2008

Quote of the day:
"It's the same each time with progress. First they ignore you, then they say you're mad, then dangerous, then there's a pause and then you can't find anyone who disagrees with you."—Tony Benn

****CrossFit SLA NOW OPEN!!!****

WOD (workout of the day)
21-15-9
Thrusters
Box Jumps
Kettlebell Swings
Ring dips
Ball Slams
Done for time.











Quote of the day:
"Accept challenges, so that you may feel the exhilaration of victory".
-George S. Patton





Quote of the day:
"The only limits that exist are the ones we accept"- Unknown

We received our squat stands and our Legend GHD's today. One more shipment of equipment and we will be complete.



Quote of the day:

"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great."
- Mark Twain

    We finished up the lifting platforms yesterday and also received our shipment of bumper plates, kettlebells, plyo boxes, rings and medicine balls. We are still expecting a few more shipments of equipment to come in. We did get our new stickers in though. Little by little everything is coming together.

Out of the Garage
In planning for an April 1 opening, the crunch time work has begun at CrossFit SLA to get things ready. We are working hard to create the best training environment that we possibly can, and bring something new and long overdue to Slidell and to Louisiana.