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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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