**Saturday**
August 2, 2008

"They can conquer who believe they can. He has not learned the first lesson in life who does not every day surmount a fear."
  -Ralph Waldo Emerson

Warmup:
1/2 Getups x 10 per side
Russian Twists x 10
KB Deck Squats x 10
KTE x 10
Side Plank Raise x 10 per side
30 sec. Front Plank
X2
Workout:
Work Up to 1RM on Push Press
Then:
KB C&P@2x44lbs/Pullup Ladder
1-5 X4
(1 C&P/1 Pullup...2C&P/2 Pullup....)
1 min. rest between ladders
Then:
Sandbag Getups@87 lbs
X6 (3 per)

*Cross Chops to finish up*

**Friday**
August 1, 2008

"The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure , the process is its own reward."
  -Robyn Davidson

Workout:
*Recovery*
5 Minutes Med Ball Throws@14lbs
5K Row (easy pace)
Mobility drills, Foam Roll
**We've gotten pretty beat up over the past few weeks, this day is needed**

*CrossFit SLA will be undergoing a name change in the upcoming week*

**Thursday**
July 31, 2008

"Are you bored with life? Then throw yourself into some work you believe in with all your heart, live for it, die for it, and you will find happiness that you had thought could never be yours."
-Dale Carnegie

Warmup:
KB Swing/Clean/Squat/Press x 10 ( 5 per arm)
X3
Workout:
Back Squat x 5
Box Jumps x 5
Ball Slams x 15
X5
Kettlebell Chest Press (bridged to med ball) x 5
Med Ball Chest Pass x 5
Dips x 5
X3
Then:
KB Cross Chops x 10 per side
X2

**Wednesday**
July 30, 2008

"A life of reaction is a life of slavery, intellectually and spiritually. One must fight for a life of action, not reaction."
 -Rita Mae Brown

Warmup:
5 Minute Row (Easy Pace)

Workout:
500 Meter Row
50 KB Swings
400 Meter Row
 40 KB Swings
300 Meter Row
30 KB Swings
200 Meter Row
20 KB Swings
100 Meter Row
10 KB Swings

**Tuesday**
July 29, 2008

"About all you can do in life is be who you are. Some people will love you for you. Most will love you for what you can do for them, and some won't like you at all."
   -Rita Mae Brown

Warmup:
Deck Squat Wall Ball @ 20lb x 25

Workout:
10-9-8-7-6-5-4-3-2-1
1 1/2 BW Deadlift
Ring Dips
Pull Ups
Box Jumps @ 24"
Then:
GHD Situps x 25

**Monday**
July 28, 2008

"When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, "I used everything you gave me." 
   -Erma Louise Bombeck

Warmup:
TGU x 5 Per side
1/2 TGU x 10 Per side

Workout:
Kettlebell Complex
*Single Arm*
High Pulls x 10
Snatches x 10
OHS x 10
*Complete each, then rest 30 seconds*
Switch Hands & Repeat
X5
Then:
Double KB Clean x 7
Front Squat x 7
Push Press x 7
X5

**Saturday**
July 26, 2008

"There comes that mysterious meeting in life when someone acknowledges who we are and what we can be, igniting the circuits of our highest potential." 
 - Rusty Berkus

Warmup:
5 Minute Row ( easy pace)
Workout:
5 minutes 30/30 Interval Row
Rest 5 Minutes
30 Minute Row (moderate pace)
Then:
11 Minutes Kettlebell Intervals @ 44lb
1 minute work/1 minute Rest
Of Each:
 Hand to Hand Swings
Snatch (change hands as needed)
Clean & Jerk ( change hands as needed)
( 1st min. H2H swings , 2nd min. Rest, 3rd min. Snatches.....)

*Jeff swinging during yesterdays circuit*

 

**Friday**
July 25, 2008

"Your life is the sum result of all the choices you make, both consciously and unconsciously. If you can control the process of choosing, you can take control of all aspects of your life. You can find the freedom that comes from being in charge of yourself."
- Robert F. Bennett

Warmup:
GHD Situps x 25
Dips x 10
X2
Workout:
*Circuit*
KB Swings
Burpees
Ball Slams
Box Jumps
Wall Balls
1 Minute at each
X3
Cooldown:
Med Ball Throws

*Synchronized Snatching*

**Thursday**
July 24, 2008

"Perhaps each life has one sensational thought, if acted upon will bring great meaning." 
   -Michael R. Baer

Warmup:
KB complex:
Halos x 10 (each direction)
Push Squats x 10
Goblet Squats x 10
 Deck Squats x 10
X2
Workout:
Deadlift @ Bodyweight
AMRAP in 10 minutes
Rest 2 minutes
Then:
KB Snatches @ 44lb-53lb
AMRAP in 5 minutes
*Done without setting KB down*
*Switch hands as needed*
Then:
KB movements of choice @ 3 minutes
(your choice, mix it up, keep it moving for 3 minutes)

*One of many pullup variations*

**Wednesday**
July 23, 2008

"The art of living is more like that of wrestling than of dancing; the main thing is to stand firm and be ready for an unseen attack."
  - Marcus Aelius Aurelius

Warmup:
20 Second row/10 second rest x 8 (4 minutes total work)
*Keep meters >100*

Workout:
50 Pullups
100 Push ups
150 Squats

Then:
20 Second row/10 second rest x 8
*Keep meters >90*

*Tony getting up the rope*

**Tuesday**
July 22, 2008

"All good men are happy when they choose to be their own authors. Those who choose to have others edit their pathways, must live on the edge of another man's sword."
   - Julie Arabi

Warmup:
5 Ball Slams@20lb
10 Push ups
15 KB Swings@52lb
X3
Workout:
Push Press @ 135 x 10
200m Run w/ 66lb Sandbag
15' Rope Climb (no feet)
1 Min. Rest
X3
Kettlebell High Pull @ 2 x 52lb KB x 10
250m Row @ < 1 minute pace
Weighted Situps @ 45lbs x 10
1 Min. Rest
X3
*Cooldown w/ Med Balls*
*Adjust Loads accordingly*

*Jason getting some overhead squatting done*

**Monday**
July 21, 2008

"Seek out that particular mental attribute which makes you feel most deeply and vitally alive, along with which comes the inner voice which says, 'This is the real me,' and when you have found that attitude, follow it."
-James Adams

Warmup:
1/2 Getups x 10 (each arm)
Deck Squat Ball Slams x 20
GHD situps x 20

Workout:
Overhead Squats x 10
Pullups x 10
X5
Front Squats x 5
Ring Pushups x 15
X5
Kettlebell Bear Crawls @ 20 meters
X2

*Ricky crawling*

**Saturday**
July 19, 2008

"Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used." 
  - Richard Evelyn Byrd

Warmup:
500m Row (easy pace)
Workout:
*Interval/Recovery Day*
Interval Row 8 x 20 seconds work/10 seconds rest.
Keep meters above 100 for each work interval.
Then:
30 minutes active recovery work
(Row, jog, walk/moderate pace)
Followed by light core work

*Pat pressing during the Sandbag Man Makers*

**Friday**
July 18, 2008

"Not being tense but ready. Not thinking but not dreaming. Not being set but flexible. Liberation from the uneasy sense of confinement. It is being wholly and quietly alive, aware and alert, ready for whatever may come."
-Bruce Lee

Warmup:
Med Balls

Workout:
*Part 1: Sandbag Circuit*
Sandbag Man Makers x 10 
Sanbag Cleans to shoulder + Squat x 10 (5 each shoulder)
Sandbag Overhead Reverse Lunges x 10 (5 each leg)
Sandbag Getups x 10 (5 each shoulder)
Sandbag Bear Hug Hold @ 1 minute
Rest 1-2 minutes
X2
*Part 2: Kettlebell Circut*
1 Arm Swings x 5
High Pulls x 5
Snatches x 5
Clean & Press x 5
Circular Cleans x 5
Halos x 5 (1 direction)
RTW x 5 each direction (active recovery)
**Switch Hands & Repeat**
*Do opposite direction as last for Halos*
Rest 1-2 minutes after both sides are worked
X2
Cooldown:
10 Minute Interval Row

*Hitting a new PR of 435lbs at Gym Jones last month*

**Thursday**
July 17, 2008

"Besides the noble art of getting things done, there is the noble art of leaving things undone. The wisdom of life consists in the elimination of non-essentials."
-Lin Yutang

Warmup:
1/2 Getups @ 35lb KB x 10 (each arm)
KB Deck Squats @ 35lbKB x 15
Russian Twists @ 35lb KB x 15
KTE X 15
Side Plank Raises x 15 per side

Workout:
Deadlift @ bodyweight x 25
Dumbell Push Press @ 40lb dbs x 25
Ball Slams @ 20lb ball x 25
Box Jumps @ 24" box x 25
Pullups x 25
Kettlebell Swings @ 62lb kb x 25
Then:
15' Rope Climb or 10 modified climbs
30 seconds support on rings
X4

*Greg pulling hard*

**Wednesday**
July 16, 2008
"Trust only movement. Life happens at the level of events, not of words. Trust movement."
-Alfred Adler

Warmup:
Barbell Complex @ 75lbs, 85lbs, 95lbs, 105lbs
Workout:
Hang Power Snatch/OHS@115lbs or Hang Power Clean/Front Squat @ 135lbs
x5 of each (Do 5 HPS then immediatly into 5 OHS.....)
2 Minute Row at >500m pace
*Rest 2 minutes*
X3
Then:
Bench Press@ Bodyweight x 8
KB snatches @ 52lbs x8 (each arm)
1 minute step ups @ 20"
*Rest 2 minutes*
X3
Then:
Dips x 10
GHD situps x 10
GHD Ext. x 10
X2
*The weights listed are the weights that were used in designing and* performing the workout and are just a guide. The loads should be adjusted up or down accordingly.

*Janice swinging the 52lbr*

**Tuesday**
July 15, 2008

"All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy."
-Scott Alexander

Warmup:
Sandbag Getups
12 @ 40lb (6 per)
8 @ 65lb (4 per)
6 @ 85lb (3 per)
4 @ 97lb (2 per)
Workout:
20-15-10-5
Burpees
Wall Balls @ 20lb
Box Jumps @ 24"
KB Swings @ 62lb
Then:
500m Row for time
*Adjust loads accordingly*

*Tal from CF Houston stopped in for a good one yesterday*

**Monday**
July 14, 2008

"The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers."
-M. Scott Peck

Warmup:
1000m Row
KB drills @ 3 minutes (light KB)

Workout:
Tire Flip/In-Out Jumps x10
(flip tire, jump in/out, flip again)
+
Sanbag Clean/Lunge/Step-Ups x10 @85lb bag
(clean SB to shoulder. lunge 10m to 20" box, 10 step ups, turn around, do it again on other shoulder)
+
KB Clean and Jerk @ 2-44lb KBs x10
+
Pullups x10
+
Ring Dips x 10
X2
Done as circut w/90seconds rest between circuts
Then:
Ball Slams @25lb ball x 10
OH Sandbag Toss @ 40 lb SB. x 10
X2
*Adjust loads accordingly*

*Sandbag Lunges*

**Saturday**
July 12, 2008

"With courage you will dare to take risks, have the strength to be compassionate, and the wisdom to be humble. Courage is the foundation of integrity."
-Keshavan Nair

Warmup:
2000m Row (medium pace)
Workout:
Front Squat Push Press
20 seconds work/10 seconds rest
8 rounds
Then:
Kettlebell Snatches
20 seconds work/10 seconds rest
8 rounds
*Alternate hands between rounds*
Then:
10 Sandbag Getups (5 per side)

*We have a new policy against collapsing to the floor post-workout*

**Friday**
July 11, 2008

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved."
-Helen Keller

Warmup:
50 situps
25 Side Plank Raises (per side)
15 KTE
10 KB Halos (each direction)
10 Figure 8's (each direction)
Workout:
10-9-8-7-6-5-4-3-2-1
KB Piston Preses
Hang Power Cleans
Renegade Rows
**Heavy and slow**
*Not for time*
Then:
20m KB Bear Crawl
X2

*Jeff Piston Pressing*

**Thursday**
July 10, 2008

"In my day, we didn't have self-esteem, we had self-respect, and no more of it than we had earned."
-Jane Haddam


Warmup:
5 minute row (easy pace)
30/30 Interval Row X 4
(30 second sprint/30 seconds active rest)

Workout:
Kettlebell Swing/Goblet Squat
Alternating Ladder
1-10
(1 Swing/10 Goblet squats, 2 swings/9 Goblet Squats.....)
*Done without putting Kettlebell down*
Then:
Pullup/Box Jump
Alternating Ladder
1-10
Then:
Team Cooldown
#1) TGU X 3 per side
#2) Overhead Slosh Pipe Hold
-Switch-
X2

*Something about a water filled pipe that just screws people up*

**Wednesday**
July 9, 2008

"If you limit your choices only to what seems possible or reasonable, you disconnect yourself from what you truly want, and all that is left is a compromise."
—Robert Fritz

Warmup:
Barbell Complex x 3
Workout:
KB Clean @ 2-44lb KB x 8
Ring Dips x 10
X5
Sandbag Cleans (full squat) @ 60-80lb x 8
Deep pushups (on parallettes/feet elevated) x 10
X3
GHD Situps /Back Ext. x25 each


**Tuesday**
July 8, 2008

"Either you think--or else others have to think for you and take power from you, pervert and discipline your natural tastes, civilize and sterilize you."
-F. Scott Fitzgerald

Warmup:
5 Minute Row (easy Pace)
 500m Row (for time)
Workout:
20-15-10-5
Push Press @ 75lbs
Box Jumps @ 20"
Ball Slams @ 20lb
Then:
Sandbag Clean/Lunge/Getup
X3 per side @ 60lb SB

*Jordan doing a Sandbag Getup*

**Monday**
July 7, 2008

"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

Warmup:
10 minute row (easy pace)
25 Air Squats
25 Pushups
Workout:
Work up to 1RM on Front Squat
Then:
Front Squat x 5 @ 80%
Weighted Dips x 10 @ BW + 44Lbs
X3
Then:
 KB Cleans x 8 @ 52lbs (x2)
Ring Push ups x 15
X3

**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