Thursday, October 28, 2010

ATTITUDE... HOW IMPORTANT IS IT TO YOU?

The Longer I Live, The More I Realize The Impact Of Attitude On Life.
Attitude, To Me, Is More Important Than Facts. It Is More Important
Than The Past, The Education, The Money, Than Circumstances,
Than Failure, Than Successes, Than What Other People Think Or
Say Or Do. It Is More Important Than Appearance, Giftedness, Or The Skill Remarkable Thing Is We Have A Choice Everyday Regarding The Attitude We Will Embrace For That Day. We Cannot
Change Our Past. We Cannot Change The Fact That People
Will Act In A Certain Way. We Cannot Change The Inevitable.
We Are In Charge Of Our Attitude!
TRAINING
Strict Pull Ups
*5 Sets Of Max Unbroken Strict Pull Ups
WOD
5 Rounds
5x Man Makers *Full Squat
25x Box Jumps
-I Am Legend

Wednesday, October 27, 2010

A TEAM BEING A FAMILY


I Try To See Each New Session As A New Challenge Because I
Have A New Team To Work With, New Opponents To Encounter,
And Often New Ideas And Theories To Try. Effective Team Work
Begins And Ends With Communication.
TRAINING
3 Minute Clock
*As Many Squat Clean & Jerks #185
WOD
*Partner Up For Time
75x Hand Stand Push Ups
100x Burpees
150x GHD Sit Ups
-I Am Legend

Tuesday, October 26, 2010

TEAM B3 *SPORTS MANAGEMENT


It Takes More Courage To Reveal Insecurities Than To Hide
Them, More Strength To Relate To People Than To Dominate
Them, More "Manhood" To Abide By Thought-Out Principles
Rather Than Blind Reflex. Toughness Is In The Soul & Spirit Not
In Muscles And An Immature Mind.
TRAINING
KB Floor Press
5-5-3-3-2-1
WOD
AMRAP In 12 Minutes
8x Pull-Ups *Chest To Bar
8x Pistols *4 Each Leg
8x Box Jumps
-I Am Legend

Monday, October 25, 2010

CROSSFIT KOOL-AID


Kool-Aid Is An Insiders' Joke. "Drinking The Kool-Aid"
Is A Slang Expression For Fanatical Devotion To A Cult
(Which Some Acuse CrossFit Of Being). We (Mostly) Take
It In Stride, And Poke Fun Of The Idea. So To All You CrossFit
Fanatics; Mix Up A Pitcher & Pour A Glass Of CrossFit Kool-Aid!!
TRAINING
Snatch Skill Work
1x Snatch DeadLift
1x Power Snatch
1x OHS
1x Snatch Balance
1x Full Snatch
WOD
3 Rounds
10x DeadLift #275lbs
50x Double Unders
-I Am Legend

Saturday, October 23, 2010

GOT ENDURANCE?

Endurance Is One Of The Most Difficult Disciplines, But
It Is To The One Who Endures That The Final Victory Comes.
If God Sends Us On Strong Paths, We Are Provided Strong
Shoes. Do Not Pray For Lighter Burdens, But For Stronger Backs.
TRAINING
Close Grip Bench Press
5x5x5x5x5
WOD
10*9*8*7***1
Body Weight Bench
Pull Ups
Squats
-I Am Legend

Friday, October 22, 2010

SACRIFICE, SUFFERING & STRUGGLE

Human Progress Is Neither Automatic Nor Inevitable....
Every Step Towards The Goal Requires Sacrifice, Suffering,
And Struggle; The Tireless Exertions And Passionate Concern
Of Dedicated Individuals.
TRAINING
Back Squat
3x3x3x3
WOD
15 Minute Running Clock
*Perform 1 Rep Of Each On The Min Every Min
1x Power Clean
1x Thruster
1x Push Jerk
1x Back Squat
1x Snatch Press
-I Am Legend

Thursday, October 21, 2010

DO NOT LET YOUR FAILURES DEFINE YOU

There Are No Secrets To Success. It Is The Result Of
Preparation, Hard Work, And Learning From Failure. To
Fail Is A Natural Consequence Of Trying, To Succeed Takes
Time And Prolonged Effort In The Face Of Unfriendly Odds.
Try And Fail, But Don't Fail To Try!
TRAINING
Thruster
1x1x1x1x1
WOD
4 Rounds
6x Hang Power Snatch #115/#75
4x Turkish Get-Ups #53/#35
10x Burpee
-I Am Legend

Tuesday, October 19, 2010

DONT WORRY BE HAPPY

Happiness Is The Meaning And Purpose Of Life. Being Happy Is The Only Way To Be. Watch This Video And Have A Great Day.

TRAINING

Station Work @ 1 Min Each Station #3 Rounds

  • Ring Push Ups
  • ABMAT *Butterfly
  • Overhead Step Ups
  • KB DeadLifts
  • K2E
  • Ring Dips

-I Am Legend

Monday, October 18, 2010

ACCEPTING WHAT COMES WHEN IT COMES


The Happiest People In The World Are Those Who Feel
Absolutely Terrific About Themselves, And This Is The
Natural Outgrowth Of Accepting Total Responsibility For
Every Part Of Their Life. Flow With Whatever May Happen
And Let Your Mind Be Free. Stay Centered By Accepting
Whatever You Are Doing. Always Accept Challenges.
TRAINING
Snatch Grip DeadLift
3x3x3x3
Power Snatch
3x3x3x3
WOD
Amrap 15 Minutes
5x DunBell Push Jerk *Right Arm
10x Ball Slams
5x DunBell Push Jerk *Left Arm
10x Wall Ball
-I Am Legend

Saturday, October 16, 2010

A GOOD DEADLIFT

As A Skill, Learning To Deadlift Weight Properly Is
VERY IMPORTANT Because It's Such A Common Movement
For Humans. You Basically Do This Everytime You Pick Up
Something Moderatlely Heavy From The Floor. Plus The
Benefits Of Deadlifts Done Properly Can Be A Fantastic
Way To Reshape Glute's, Thighs, Build Back Strength,
Improve Forearm Strength, Improve Grip Strength, And
Engage Your Core All In One Movement.
" There Is No Man Living That Can Not Do More Than
He Thinks He Can"
-Henry Ford-
TRAINING
DeadLift
10x 225lbs
1x Making 10lbs Increments Finding 1 Rep Max
WOD
4 Minute Running Clock
Max KB Swings #53lbs
-I Am Legend

Wednesday, October 13, 2010

DEPRESSION OR RECESSION

The Great Depression, Like Most Other Periods Of
Severe Unemployment, Was Produced By Government
Mismanagement Rather Than By Any Inherent Instability
Of The Private Economy. No Amount Of Experience
Since The Depression Can Convince Someone Who Has
Lived Through It That The World Is Safe Economically.
TRAINING
Pull Ups / HSPU
*3 Sets Of Max Reps
(Once You Start The Movement, Rep Til Failure)
WOD
3.5 Miles For Time
-I Am Legend

GAIN CONTROL OF THE SITUATION

The Perfect No-Stress Environment Is The Grave. When
We Change Our Perception We Gain Control. The Stress
Becomes A Challenge, Not A Threat. When We Commit To
Action, To Actually Doing Something Rather Than Feel
Trapped By Events, The Stress In Our Lives Becomes Manageable.
TRAINING
Snatch Balance
3x3x3x3x3
OHS
2x2x2
WOD
50*40*30*20*10
Box Jumps
KB Swings
ABMAT Situps *Butterfly
-I Am Legend

Tuesday, October 12, 2010

GREAT ENERGY FROM GREAT PEOPLE


You Have To Learn The Rules Of The Game. Then
You Have To Play Better Than Anyone Else. It Is Important
That You Recognize Your Progress And Take Pride In
Your Accomplishments. Share Your Achievements With
Others. The Recognition And Support Of Those Around
You Is Nurturing. CrossFit Is Filled With Great People &
Great Energy. People Like The SICFIT Crew Make A World
Of Difference When It Comes To Support. SICFIT Always
Shows Great Support To All Athletes, And They Are Up Close
& Personal With What CrossFit Has To Offer Everyone. Shots
Out To The SICFIT Crew For The Energy They Bring To CrossFit.
TRAINING
Push Press
3x3x3x3
Snatch Pulls
3x3x3x3
WOD
7 Rounds
7x DeadLift
10x Lateral Box Jumps
100m Sprint
-I Am Legend

Monday, October 11, 2010

HOW OFTEN DO YOU STRATEGIZE


Leaders Establish The Vision For The Future And Set
The Strategy For Getting There; They Cause Change.
They Motivate And Inspire Others To Go In The Right
Direction, And They, Along With Everyone Else,
Sacrifice To Get There. What Do You Want To Achieve
Or Avoid? The Answers To This Question Are Objectives.
How Will You Go About Achieving Your Desire Results?
The Answer To This You Can Call Strategy!!
TRAINING
Bench Press
5x5x5x5x5
WOD
5 Rounds
5x Right Arm KB Thruster
10x Box Jumps
5x Left Arm KB Thruster
10x Burpee
(Buy Out) 250 Singles Jump Rope
-I Am Legend

Friday, October 8, 2010

WHAT MAKES YOU SPECIAL

The Doctor Who Discovered Down Syndrome Many Years
Ago Was Dr. John Langdon Down. I Wish His Name Was
Dr. Up So That Today, Down Syndrome Could Be Called
"Up" Syndrome Instead. Then Maybe People Would Begin With
A Better Attitude Towards Us As They Start To Understand
What We Are All About And What We Are Really Capable Of
Doing. Everyone Is Special. We Are Who We Are And
What Happens Just Happens. What Makes You Special?
TRAINING
Squat Clean
5x4x3x2x1
WOD
AMRAP In 15 Minutes
7x Push Jerk
14x Air Squat
50M Farmer Carries
-I Am Legend

Thursday, October 7, 2010

PICTURES ARE EVERYWHERE

You Can Find Pictures Anywhere. It's Simply A Matter
Of Noticing Things And Organizing Them. You Just Have
To Care About What's Around You And Have A Concern
With Humanity. Of All Our Inventions For Mass
Communication, Pictures Still Speak The Most Universally
Understood Language. Take Pictures To Remember.
TRAINING
Sumo DeadLift
3x32x2x2x1
Snatch Press
3x3x3x3
WOD
40*30*20*10
KB Swings
Box Jumps
-I Am Legend

Wednesday, October 6, 2010

WHAT ARE YOU SCARED FOR?

Too Often We Are Scared, Scared Of What We Might
Not Be Able To Do, Scared Of What People Might Think
If We Tried, We Let Our Fears Stand In The Way Of
Our Hopes. There's Really No Time To Be Afraid. You Have
Nothing To Lose At That Point, And Everything To Gain.
TRAINING
PRESS
3x3x3x2x2x1x1 *PR
WOD
10*9*8*7*6****1
Hang Power Clean #135lbs
Burpee
-I Am Legend

Tuesday, October 5, 2010

ARE YOU WILLING TO HELP?

The Best And Safest Thing Is To Keep A Balance
In Your Life, Acknowledge The Great Powers Around
Us And In Us. Hope Is Not The Conviction That Something
Will Turn Out Well, But The Certainty That Something
Makes Sense Regardless Of How It Turns Out. Always Do
What You Are Afraid To Do. Never Give Up!!
TRAINING
Power Snatch
5x5x3x2x2x1
WOD
100x Double Unders
5x Thrusters
80x Double Unders
10x Thrusters
60x Double Unders
15x Thrusters
40x Double Unders
20x Thrusters
20x Double Unders
25x Thrusters
-I Am Legend

Sunday, October 3, 2010

SLEEP WELL LAST NIGHT?


We All Sorely Complain Of The Shortness Of Time,
And Yet Have Much More Than We Know What To Do
With. Our Lives Are Either Spent In Doing Nothing
At All, Being Used For A Purpose, Or Being Used
For Something We Shouldn't Be Doing. Do Everything.
Love As Much As You Can - It May Hurt But You Will Grow.
Give All You Have - You May Be Poor But You Will Be Content.
Teach All You Know - Learn What You Don't.
Stay Open To All - Appreciate What You Have.
TRAINING
Close Grip Bench
5x5x3x3x2
WOD
10 Minutes Of Power Cleans #205lbs
*1 Rep Every 30 Seconds
Rest 3 Minutes
10 Minutes Of Push Jerk #205lbs
*1 Rep Every 30 Seconds
Rest 3 Minutes
4 Minute Clock *Max Rep KB Swing
-I Am Legend

Saturday, October 2, 2010

CARRYING THE LOAD

We Can Easily Manage If We Will Only Take, Each
Day, The Burden Appointed To It. But The Load Will
Be Too Heavy For Us If We Carry Yesterday's Burden
Over Again Today, And Then Add The Burden Of
Tomorrow Before We Are Required To Bear It.
It's Not The Load That Breaks You Down -
It's The Way You Carry It.
TRAINING
Front Squat
3x3x3x3x3
*Continue 1 Rep Til' PR Is Found
WOD
7 Rounds
5x Pull Ups
10x Air Squats
20x Push Ups
40x Double Unders
-I Am Legend

Friday, October 1, 2010

HOLDING IT IN


What We Don't Let Out Traps Us. Find Something
Within Yourself That Drives You To Be Better
Than You Were Yesterday. Overcome!
TRAINING
Full Snatch
3x3x3x3x3
WOD
5 Rounds:
10x Thruster @115
5x Muscle Ups
10x Box Jumps
-I Am Legend