4/19/2014

Quote of the Day
Work. Sweat. Achieve.

Conditioning
“JESUS” (Happy Early Easter!!!) 45min Time Cap

The workout represents the 14 Stations of the Cross and the three times Jesus fell to the ground.

Movement & Mobility (Cool Down)
5 to 10min to Roll-Out/Stretch-Out

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4/18/2014

Quote of the Day
You don’t have to hold a position in order to be a leader.

CrossFit Endurance @ 9:30am
“Unknown and Unknowable”

Girls vs. Boys Re-match today at 9:30 am so don’t miss out!!!

Gymnastics/Skill Work
7min to Practice Muscle-Ups
(Int. / Beg. – Work on False Grip Ring Rows and Ring Dips)

Conditioning
Clock set for 12 minutes:
4min ME Double-Unders
4min ME Pistols
4min ME Muscle-Ups (Alt. 5 x Ring Rows & 5 x Ring Dips)

Movement & Mobility (Cool Down)
5 to 10min to Roll-Out/Stretch-Out

 

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4/17/2014

Quote of the Day
All things are difficult before they are easy.

951 Barbell Club @ 4:30pm

Strength
12min to Find 3RM Squat Clean (Touch n Go!!)

Conditioning
For Time (8min Time Cap):
1000m Row

then

5-4-3-2-1
Power Cleans (185/135 lbs)
Choose a weight that you can do touch n go
Lateral Burpees over Bar

Movement & Mobility (Cool Down)
5 to 10min to Roll-Out/Stretch-Out

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4/16/2014

Quote of the Day
Alone we can do so little; together we can do so much.

951 Barbell Club @ 4:30pm

Strength
5 x 3 Overhead Squats (Get warmed up. Then perform all 5 sets @ 85% of 1RM)

Conditioning
5 Rounds of:
200M Run
10 Kettlebell Thrusters (5L/5R, 53/35lbs)
1 Rope Climb

Movement & Mobility (Cool Down)
5 to 10min to Roll-Out/Stretch-Out

7 Habits From Navy SEALs That Will Make You More Successful

  1. Be loyal. Team loyalty in the corporate environment seems to be a dying philosophy. Loyalty to the team starts at the top. If it’s lacking at the senior executive level, how can anyone else in the organization embrace it? Loyalty is about leading by example, providing your team unconditional support, and never throwing a team member under the bus.
  2. Put others before yourself. Get up every day and ask yourself what you will do to add value to your team, such as simply offering your assistance with a project. The challenge is overcoming the fear that your team member might say: “Yes, I really need your help with this project…tonight.”
  3. Be reflective. Reflective people often spend too much time analyzing their actions. But imagine if you could harness this talent into something highly valuable? Reflecting on your mistakes, such as mine in Iraq, ensures you never repeat them.
  4. Be obsessively organized. Some of us innately have this ability, often to a fault, and some have to work at it a bit more. You have to find a process that works for you. I’ve known people who will put something on their to-do list after they did it and then cross it off to feel a greater sense of accomplishment! Whatever your system is, make it work for you.
  5. Assume you don’t know enough. Because you don’t. Any effective team member understands that training is never complete. It’s true in the SEAL teams, and it’s true in any elite team. Those who assume they know everything should be eliminated. Those who spend time inside and outside of the workplace developing their knowledge and skills will provide the momentum for their team’s forward progress.
  6. Be detail-oriented. Attention to detail is one of our company’s values. Do we get it right all the time? Of course not. Imagine, though, if all members of a team are obsessed with detail in their delivery? My lack of attention to detail in the incident in Iraq could have had catastrophic results. Don’t ask yourself what you are going to do today to be successful; ask how you are going to do it.
  7. Never get comfortable. Always push yourself outside of your comfort zone. If you do this continually with every task you take on, that boundary will continue to widen. This process will ensure that you are continually maximizing your potential, which will positively impact your team.

You may be wondering how you could ever have a relaxed life if you maintain all of these habits. But that’s the beauty of it. If you enjoy what you do and form good habits, it all becomes second nature. Maintain these habits, and encourage your team members to do the same.

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4/15/2014

Quote of the Day
Don’t run away from challenges, RUN OVER THEM.

CrossFit Endurance @ 2:30pm
“Unknown and Unknowable”

Gymnastics/Skill Work
Kipping HSPU

Conditioning
21min EMOM
Advanced
Min #1 – 15 Kettlebell Swings (70/53 lbs)
Min #2 – 10 Box Jumps (24/20″)
Min #3 – 5 Squat Snatch (115/80 lbs)

Intermediate/Beginner:
15-18min EMOM
8-10 Kettlebell Swings
7 Box Jumps
3 Squat Snatch

Movement & Mobility (Cool Down)
5 to 10min to Roll-Out/Stretch-Out

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4/14/2014

Quote of the Day
You can’t put a limit on anything.

Conditioning
12min AMRAP
10 Alternating Barbell Step-Ups w/ Bar in Front Rack 20″ Box (115/80 lbs) (5L/5R)
10 Pull-Ups

Strength
5 x 5 Push-Press (Work up to heavy 5RM)

Movement & Mobility (Cool Down)
5 to 10min to Roll-Out/Stretch-Out

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4/12/2014

Quote of the Day
We all make mistakes. It’s how we come back from the mistakes that matters.”

Strength
5,3,2,1,1 Front Squat (Work up to a 1RM or a Heavy Single)

Conditioning
“THE ANNIE SIMULATOR” (15min Time Cap)
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
Double-Unders
Sit-Ups

Movement & Mobility (Cool Down)
5-10min Roll-Out/Stretch-Out

#2 ALL OF GUATEMALA LADIES AND GENTLEMAN. COME BY AND CHECK HIM OUT, MONDAY THRU FRIDAY @ 5AM.

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