Tuesday, August 31, 2010

HOW BAD DO YOU WANT TO SUCCEED

TRAINING

Bench Press *Find 1 Rep Max

WOD

7 Rounds

7 SDHP

14 Weighted Box Jump

21 Abmat Sit Ups

-I Am Legend

Monday, August 30, 2010

STAYING TOGETHER


Coming Together Is The Beginning, Keeping Together
Is Progress. Working Together Is Success.
TRAINING:
Front Squat 5x5x5
Back Squat 3x3x3x3x3
WOD
5 Rounds
Push Press x8
Burpee x12
Wall Ball x8
- I Am Legend

Thursday, August 26, 2010

BEING A COACH

I Think Our Job As Coaches Is To Make Sure Their
Heads Are As Clear As They Can Possibly Be.
Our Job Is Just To Keep Them Focused On The
Task At Hand. Our Job Is To Give Them Motivation.
Our Job Is To Make Them Feel Uncomfortable.
Our Job Is To Guide Them To Their Desired Goal.
Our Job Is To Be There Everyday On Time.
This Is My Job, I Am A Coach. I Am Legend.
TRAINING:
Deadlift 1x1x1x1x1
Clean & Jerk 1x1x1x1x1
WOD:
21*18*15*12*9*6*3
KB Swing 2 Pood
Burpee Box Jump 24''
-I Am Legend

Wednesday, August 25, 2010

CALM BEFORE THE STORM


In Our Lives There Is Bound To Come Some Pain,
Surely As There Are Storms; Just Believe That
The One Who Holds The Storms Will See The Sun.
Just As One Who Holds The Pain Will See The Results.
TRAINING:
Swim 2 Miles For Time
-I Am Legend

Tuesday, August 24, 2010

A WAY OF LIFE


If You Are Lucky Enough To Find A Way Of Life
You Love, You Have To Find The Courage To Live It.
CrossFit.... This Way Of Life Is Worth It.

TRAINING:
Hang Power Clean 3x3x3x3x3

20 Minute AMRAP

10x Push Ups
10x Air Squats
100m Farmers Carries *Pick Weight*

-I Am Legend

Monday, August 23, 2010

RESPECT!!!!

If You Want To Be Respected By Others The Great
Thing Is To Respect Yourself. Self-Respect Is
The Fruit Of Discipline; The Sense Of Dignity
Grows With The Ability To Say No To Oneself.
TRAINING:
10x1 Weighted Pull Ups
10x1 Weighted Push Ups
WOD:
10x Pull UP 40x Box Jump
15x Toes 2 Bar
20x Pull Up 30x Box Jump
15x Toes 2 Bar
30x Pull Up 20x Box Jump
15x Toes 2 Bar
40x Pull Up 10x Box Jump
15x Toes 2 Bar
-I Am Legend

Sunday, August 22, 2010

CHALLENGE


Challenge Is For Time:
25 Pull-Ups
50 Deadlifts 135lbs
50 Push-Ups
50 Box Jumps
50 Floor Wipers 135lbs
25 Right Arm Of
Single Arm KB Clean & Press 35lbs
25 Left Arm Of
Single Arm KB Clean & Press 35lbs
25 Pull-Ups
TOTAL REPS: 300 Son!! Best Time Wins!!
-I Am Legend

Friday, August 20, 2010

WHAT COMES WITH BEING FIT

Being Fit Will Keep You Mentally Sharp And
People Forget That. I Can Accept Failure,
Everyone Fails At Something. But I Can't
Accept Not Trying. I've Always Believed That
If You Put In The Work, The Results Will Come.
Become Fit, Become Legendary!!
TRAINING:
10 Minutes Of Ground To Over Head
Rest 5 Minutes
Run 2 Miles For Time
-I Am Legend

Thursday, August 19, 2010

COMFORTABLE W/ BEING UNCOMFORTABLE

To Make The Individual Uncomfortable, That
Is My Task. That Which We Persist In Doing
Becomes Easier, Not That The Task Itself Has
Become Easier, But That Our Ability To Perform
Has Improved. Become Comfortable With
Being Uncomfortable!!!!
TRAINING:
Muscle Snatch 3x3x3x3x3
Back Squat 3x3x2x2x1
WOD
10 ROUNDS
5x Weighted Pull Ups
5x Weighted Push Ups
5x Weighted Dips
20 D/U
-I Am Legend

Wednesday, August 18, 2010

CROSSFIT CENTRAL IN AUSTIN TX


I Commit To Pushing My Potential. I Commit To
Achieving That Potential. I Commit To Being My
Best Every Single Day And Giving My All In Each And
Every Situation. I Commit To Taking Opportunity
And Converting That Into Success. I Commit To
Creating Something From Nothing. I Commit To
Turning Dreams And Goals To Reality. I Commit
To This Life, This World And The Rest Of Eternity.
-Michael Winchester
TRAINING:
Thruster 5x5x3x1x1
Deadlift 5x5x5x5x5
WOD
15*12*9*6*3
Thruster @ 115lbs
Burpee
-I Am Legend

Tuesday, August 17, 2010

BEING AN ATHLETE


The Vision Of A Champion Is Someone Who Is
Bent Over, Drenched In Sweat, At The Point Of
Exhaustion When No One Else Is Watching. You Have
To Expect Things Of Yourself Before You Do Them.
The Spirit, The Will To Win, And The Will To Excel
Are The Things That Endure. Become Part Of A Team,
Become Part Of A Family, Become Legendary!!!
TRAINING:
Power Clean *Find PR
Press 3x3x3x3x3
WOD
21*15*9
Hang Power Clean
Push Up (New Standard)
Rest 5 Minutes:
150 Abmat Situps
-I Am Legend

Monday, August 16, 2010

FRIENDSHIP


Friendships Are What Our Dreams Are Made
Of. We Hold On To Each Other, Stand Close
To Each Other, Hand In Hand. When One
Falls We Pick Them Up And Carry On.
TRAINING:
OHS Find 1 Rep PR
3 Rounds:
10x Thrusters
8x Box Jumps
10x Ball Slams
Rest 3 Minutes
4 Rounds:
Row 250 Meters
12x Box Jumps
8x Deadlift
-I Am Legend

Friday, August 13, 2010

WOMEN & CROSSFIT


Women All Over The World Are Finding That
CrossFit, The Fitness System That Involves
Intense Weight Training, Is Just What They Have
Been Looking For When It Comes To Toning &
Building Lean Mass. Scalable, Quick, Efficient,
And Functional. For Many Women, This Shift
In The Paradigm Of Women's Fitness Is Long Overdue.
For Me, Looking At The Women Of CrossFit
Makes It That Much More Better When I Train!!!
TRAINING:
Front Squat 5x5x5x5x5
Hang Power Snatch 5x5x5x5x5
3 Rounds:
9 Power Snatch @135lbs
7 HSPU
5 Muscle Ups

Thursday, August 12, 2010

RESISTANCE

All In All, Punishment Hardens And Renders
People More Insensible; It Concentrates;
It Increases The Feeling Of Estrangement;
It Strengthens The Power Of Resistance.
TRAINING:
Snatch Press 3x3x3x3x3
OHS 2x2x2x2x2
21*15*9
HSPU / KB Swings #53lbs
-I Am Legend

Wednesday, August 11, 2010

AIMING HIGH


I've Always Believed The Greater Danger Is Not
From Aiming To High, But Too Low. Settling For
Something Instead Of Accomplishing The Task At Hand.
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. Aim High!!
Training:
10 Rounds (Partner)
10x Thrusters 95lbs
10x Pull Ups
Rest 5 Minutes
PR On Deadlift
-I Am Legend

Tuesday, August 10, 2010

LEGENDS IN THE MAKING

Training:
Push Jerk 3x3x3x3x3
Front Squat 5x3x3x2x2
Chipper:
30 Deadlift 225lbs
30 KB Swings 53lbs
15 Burpees
30 Pull Ups
30 K2E
15 Burpees
-I Am Legend



Sunday, August 8, 2010

LIVE STRONG


To Keep The Body In Good Condition Is A Duty; Otherwise
We Shall Not Be Able To Keep Our Mind Strong & Clear.
You Must Be Strong Now, You Must Never Give Up. Failure
Will Never Overtake Me If My Determination To Succeed
Is Strong Enough. Live Strong!
TRAINING SESSION:
DeadLift 2x2x2x2x2
Push Press 1x1x1x1x1
FOR TIME
3 Rounds:
x15 Power Clean 155lbs
x20 Pull Ups
x25 Box Jumps
-I Am Legend

Friday, August 6, 2010

ENJOY THE RIDE


Let's Ride!!!

Training: 3 Rounds
x10 Man Makers
x10 DB Thrusters
x10 DB Clean & Press

-I Am Legend

Thursday, August 5, 2010

ACCOMPLISHMENT

All The Breaks You Need In Life Wait Within
Your Imagination, Imagination Is The Workshop
Of Your Mind, Capable Of Turning Energy Into
Accomplishment. Walk Outside Your Comfort Zone.
CrossFit - It's A Beautiful Thing
-I Am Legend

Wednesday, August 4, 2010

EXPECTATION


High Achievement Always Takes Place In The Framework
Of High Expectation. Do Not Lower Your Expectations
To Meet Your Performance. Raise Your Level Of
Performance To Meet Your Expectations. Expect Te
Best Of Yourself, And Then Do What It Is Necessary
To Make It A Reality.
-I Am Legend

Tuesday, August 3, 2010

FREEDOM

-I Am Legend

THE IMPOSSIBLE


Doctors And Scientists Said That Breaking The Four
Minute Mile Was Impossible, That One Would Die
In The Attempt. When I Collapsed At The Finish Line
I To Thought I Was Dead 3:58 "The Impossible -
What Nobody Can Do Until Someone Does"
-I Am Legend

Monday, August 2, 2010


Constantly Attacking Our Weaknesses, Becoming More Well
Rounded And Stronger Overall. The More Comfortable
You Can Become With Being Uncomfortable Makes
You Better. Not Just In Fitness But At Life. Life Is Full
Of Unknown Situations. How Can You Train For Something
You Didn't Know Was Going To Happen? You Can't-
Therefore You Train For Everything. Become Legendary
-I Am Legend