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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

ENJOY THE RIDE

Let's Ride!!!

Training: 3 Rounds

x10 Man Makers

x10 DB Thrusters

x10 DB Clean & Press

-I Am Legend

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

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

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

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