Attitude

"With the right attitude, nothing can stop you. With the wrong attitude, nothing can help you"--Thomas Jefferson

Great job gang on a tough week of training. Welcome to the 'fun' Hayden!

Training:

DROM

Warmup: 3 x 150m Row + Jumprope

Skill: DB Hang Power Clean + Split Jerk 5 x 5

Overhead Squat 1 x 15(variable % of 1RM)

Inverse Ladder:

Pullups 1-2-3-4-5-6-7-8-9-10

Thrusters 10-9-8-7-6-5-4-3-2-1

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Foundations

"So many people disregard the foundations. But there's no way to be interpretive, or to perfect the classics, without them." -- Famed chef Thomas Keller of the French Laundry.

Keller was referring to cooking but his point has broad application.

Building:

DROM, Jumprope warmup

Dumbell Complex

Front Squat 3 x 3

6 rounds/5 reps per for time:

Thruster + Pullups + Kettlebell Swings + Dips

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A 'Relaxing' Weekend

The weekend crew takes care of business(training) before pleasure(breakfast and coffee). Its not easy when the hour is early, chilly, and challenging. Extra congrats to Karen who showed up although its her birthday. Happy Birthday Karen!

Experiments in Lifestyle Design by Tim Ferris

Experiments in Training Design:

DROM + Snatch Drill warmups

Pullups 5 x 5(vary grip position each set)

30 Burpees for time

rest 5 min. then,

400m Row --> Max rep DB Press --> 400m Run --> Max rep KBSDLHP

6 station Core/p-chain work

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Elevation: Who'll Hit 50" First? Stay Tuned...

"The rules are strict, the focus is singular, and all available resources are brought to bear with an intensity that is necessary for success. When on the hard routine, there is no room for selfishness, indulgence, compromise, or distraction...In any rigorous endeavor, the bedrock for success lies in the mindset of the individual...Total commitment. A potent psychological shift occurs when the possibility of giving up disintegrates into ashes." -- Excerpt from The Hard Routine

No 9am training Saturday, 9/14 due to trainer CPR certification.

Today's 'Hard Routine':

Warmup- DROM, Jumprope + KB Halos + Turkish Getups

Pullups 5 x 5

Box Jump- Max height

Muscle Snatch- working technique, speed, bar path, overhead position

Tabata Dumbell Thrusters

Situps/Back Extensions

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Push + Pull + Squat = Results

Wes, center, having just finished 30 Muscle-Ups! Suman, above, gets ever stronger on the parallettes while Anomika shows that if you're gonna lift, GO HEAVY!

We can't thank our nation's Veterans enough but do especially remember them today.

You can't get ahead until you get started. Nutrition is no exception. If you haven't seriously started 'dialing in' your dietary strategy, this is a great place to start.

Training:

Power Cleans 3 x 3

Partner Workout: "Nowhere to Hide/Rest"

200 Box Jumps in total

P1: Box Jump 'x' reps, rotate with P2 until all 200 reps complete.

P2: Box step-ups while waiting turn to jump.

meanwhile, other team(s):

P1: Row 200m while,

P2: Holds kettlebells in high, front-rack position until turn to row. Keep rotating until other team finishes box jumps. Enjoy

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PR Week!...and Glamour Shots- 75% off

“Only one who devotes themselves to a cause with their whole strength and soul can be a true master. For this reason, mastery demands all of a person.” - Albert Einstein

Anomika, above, hits a new PR in the deadlift! This week we are testing PR's(Personal Records) on the basic lifts and revisiting some classic Crossfit WOD's. Increases in work capacity across time and modal domains(getting more 'in shape') have been uniform, dramatic in some instances, for all our athletes. Keep up the hard work gang, its really paying off. We're very proud of your progress and honored to be a part of it.

Nutrition. The majority of your progress, especially after the 'easy' short-term gains have stopped, will be dictated by how you are feeding and watering yourself. This article spells out exactly the what, how, and why of elite level nutrition.

Today's shot at mastery:

DROM, agility ladder warmup

Front Squat, working up to a heavy/max single

"The Chief"

3 min. rounds of:

3 Power Cleans

6 Pushups

9 Squats

Rest 60 sec. then repeat for a total of 5 rounds of 3 min. per

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