HOW BADLY DO YOU WANT IT?

TRAINING
BACK SQUAT
10x8x5x3x3

WOD
2x4x6x8x6x4x2
Thruster #115 / #75
Squat Clean
Pull Ups

-I Am Legend

BE THE BEST AT SOMETHING!!

"I Was Always Dreaming About Powerful
People. Dictators And Things Like That. I Was
Always Impressed By People Who Could Be
Remembered For Hundred's Of Years. Even Like
Jesus, For Being Remembered Thousands Of
Years. When I Was Ten Years Old I Got This Thing
That I Wanted To Be The Best In Something,
So I Started Swimming. I Won Championships
But Felt I Couldn't Be The Best. I Tried Skiing,
But There I Felt I Didn't Have Potential. I Played
Soccer, But I Didn't Like That Too Well Because
There I Didn't Get The Credit Alone If I Did
Something Special. Then I Started Lifting Through
The Other Sports And I Enjoyed It The Most. I
Won The Austrian Championship In 1964, But
Found Out I Was Too Tall. So, I Quit That And
Went Into Body Building. Two Years Later I
Found Out That That's It -- That's What I Can
Be The Best In." -Arnold Schwarzenegger

Whatever It Is That You Do -- Be The Best!

TRAINING
Push Press
8x5x3x1x1x1

Power Clean Pulls *Pocket Strength
2x2x2x2x2

WOD
400m Repeats x 8
*90 Seconds Rest Btwn Sets

-I Am Legend

CHRISTMAS FROM ABOVE

"My First Christmas In Heaven"
I See The Countless Christmas Trees Around The World Below
With Tiny Lights, Like Heaven's Stars, Reflecting On The Snow.
The Sight Is So Spectacular Please Wipe Away The Tear,
For I Am Spending Christmas With Jesus Christ This Year.

I Hear The Many Christmas Songs That People Hold So Dear,
But The Sounds Of Music Can't Compare With The Christmas
Choir Up Here.
I Have No Words To Tell You, The Joy Their Voices Bring,
For It Is Beyond Description To Hear The Angels Sing.

I Know How Much You Miss Me I See The Pain Inside Your Heart,
But I Am Not So Far Away We Really Aren't Apart.
So Be Happy For Me My Children, You Know I Hold You Dear
And Be Glad I'm Spending Christmas With Jesus Christ This Year.

I Send You Each A Special Gift From My Heavenly Home Above,
I Sent You Each A Memory Of My Undying Love.
After All, Love Is A Gift More Precious Than Pure Gold,
Was Always Most Important The Stories Jesus Told.

Please Love And Keep Each Other My Father Said To Do,
I Can't Count The Blessings Or Love That He Has For Each Of You.
So, Have A Merry Christmas And Wipe Away That Tear,
Remember, I Am Spending Christmas With Jesus Christ This Year.

TRAINING
Front Squat
10*8*5*3*1*1*1

Back Squat *Wide Stance
8*8*8

TRAINING
3 Rounds:
21x Thrusters #115 / #75
400m Run

-I Am Legend

CHAEL SONNEN

"I'm Going To Get Into Range. I Accept I'm Going

To Get Hit, And I Accept That It Is Going To

Hurt. I Will Go To The Hospital That Night, But

In Those 25 Minutes, I Will Be In Range The Whole

Time. If He Wants To Throw One Of Those Fists At

Me, He Can Go Right Ahead. I'm Going To Walk

Right Through Them. I'm Going To Grab His Legs.

I'm Going To Push Him Into That Fence. I'm Going

To Pick Him Up, And I'm Going To Put Him On

His Prissy Little Ass. You Can Guruntee That."

TRAINING

Floor Press

5x5x5x5x5

Power Clean Pulls

1x1x1x1x1x1x1

WOD

12*9*6

Hang Full Snatch #115 / #75

Chest To Bar Pull Ups

Push Ups

-I Am Legend

CROSSFIT IN BRAZORIA COUNTY

Commited, Always Early, Stayed Late,

Never Missed A Class, Dedicated, Listened,

Learned, Grew! Joaquin Torres Showed Up To

My Garage At My Home August 4, 2009 With

One Thing On His Mind. He Wanted To Train

CrossFit. For The Next 3 Months Joaquin Became

A Leader In The Group And Progressed

Tremendously On All Levels Of Fitness. He

Continued To Train For The Next Year, And Later

Recieved His CrossFit Level One & CrossFit Football

Certification. He Is Now The Owner Of An Affiliated

CrossFit Gym Named Brazosport CrossFit. Joaquin

Has Had An Opportunity To Train With Some Of The

Fittest Athletes On Earth & Dedicates The Majority

Of His Time Teaching Other's How To Make Fitness

Not Only A Commitment, But A Lifestyle. If You Are

Looking To Challenge Your Fitness, Improve Your

Lifts, Switch Up Your Routine & Simply Get Out Of

Your Comfort Zone, Or Want To Learn The Basic

Movements Of Functional Fitness, Then Call

Brazosport CrossFit Today! Make The Change!

TRAINING

Hang Full Snatch

Find 1RM

@ 70% Of Your Max

2x2x2x2x2x2

WOD

15 Minute Amrap

8x Ring Inverts

8x Burpee

8x Box Jumps #24 / #30

-I Am Legend

NEVER SAY NEVER

How Can That Happen? How Can A Person

Not Have Anyone? Why Don't They Get A Job?

How Is It Possible? There Are Tons Of Jobs

Available..... Right? There Is Always A Reason

To Become Homeless: bankruptcy, divorce,

depression, job loss, alcoholism, etc...

Mark Was A Successful Engineer. He Worked For

The Same Firm For 27 Years. At The Age Of 46

He Was Made Redundant And This Led To A

Breakdown. He Tried Finding Temporary Work

But Without Success. He Had A Home But

When His Mental Condition Worsened He

Wasn't Able To Continue Paying For It.

He Slept On The Streets For Almost 5 Years, In

Contact With Outreach Workers On The

Streets But Resisting The Move Into A Hostel.

"I've Never Been To A Hostel, Avoided Them Like

The Plague. You Hear Horror Stories, But I Was

In Touch With Services And Volunteered Myself

For One Homeless Organization. If You're

Sensible On The Streets You Can Get By.

I've Never Begged. You Can Find Food If You

Know Where To Look, So Much Is Thrown Away."

Mark, Now 52, Is Currently On Jobseekers

Allowance & Still Volunteering With Other

Homeless People. He Has Become Certified

In Numerous Courses For Working With
Different Organizations. "Sleeping On The

Streets Seems Like Such A Long Time
Ago. I Wouldn't Want To Go Back."

WOD

"Mark"

800m Run

21x HSPU

21x KB Swings #70 / #53

21x Lunges

1 Mile Run

15x HSPU

15x KB Swings

15x Lunges

800m Run

9x HSPU

9x KB Swings

9x Lunges

-I Am Legend

MEDITATION OR MIRACLE

A Recent Study By Harvard Instructor

Dr. Sara W Lazar, Has Shown That Mediation

Can Help To Increase Brain Function, Reduce

The Effects Of Aging On The Brain, And Improve

Concentration And Memory. Meditation Creates

A Unique State, In Which The Metabolism Is In

An Even Deeper State Of Rest Than During

Sleep. During Sleep, Oxygen Consumption

Drops By 8 Percent, But During Meditaiton It

Drops By 10 To 20 Percent. The Calming Hormones

Melatonin And Seratonin Are Increased By

Meditation And The Stress Hormone Cortisol

Is Decreased. Not Only Do Studies Show That

Meditation Is Boosting Their Immune System,

But Brain Scans Suggest That It May Be Rewiring

Their Brains To Reduce Stress...... Find Yourself!!

TRAINING

Split Jerk *From Rack

Find 1RM

Then Drop To 85% For Sets Of:

2x2x2x2x2

WOD

5 Rounds:

10x Hang Power Cleans #115 / #75

10x Pull Ups *C2B

10x Floor Wipers

-I Am Legend

7 DAYS OF THANKS: Day 1

On This Day I Would Like To Tell

Each Of My Family Members How Important

They Are To Me. Let Them Know The Love

I Have For Them Is Unconditional And Never

Ending. No Matter What Life Brings Us, It

All Starts And Ends With Family.

TRAINING
Front Squat

6x6x6x6x6x6

WOD:

10 Rounds:

10x Deadlifts #185 / #135

10x Air Squats

-I Am Legend

THE INJURY THAT SAVED MY LIFE

The Despair Of Broken Dreams. The Injury

That Made You Question; Is This Really For

Me? About A Month Ago I Was Talking With

A Friend Of Mine, Wyatt Ak About A Recent

Injury He Had Overcome. I'm Sure Every Athlete

Has Either Witnessed A Possible Career Ending

Injury, Or Has Had To Deal With One Personally.

Injuries Don't Always Happen Just In The
Physical Form, But Emotionally As Well. As Wyatt

Spoke To Me About What He Had Recently Been

Through All I Could Think About Was How Can

We Get Him Back On The Right Path. I Listened

As He Explained The Details Of His Latest Struggle.

I Know How Easily It Is To Allow An Injury Whether

It Be A Tore MCL, Broke Ankle, Divorce, Or Even The

Loss Of A Recent Job To Make You Ask Yourself; Do

I Have The Strength To Come Back? The Answer Is

Yes. Sometimes We Get Knocked Down, And We Lose

Our Sense Of Direction And Become Lost. You're

Human... It Happens To The Best Of Us! No One Is

Perfect! All We Can Do Is Keep Our Faith And Have

The Discipline To Wait Out The Storm... My Light Is

Always On For Anyone I Consider Friends Or Family.

TRAINING

Snatch Balance

Find 1RM

Then @80% 3x3x3x3

WOD

3 Round:

3 Min Amrap

500m Row

*With Remaining Time Perform Max Burpee

*2 Min Rest Between Rounds

-I Am Legend

STEP UP OR STEP BACK

What Would Happen If You Took A Step Back

From Your Current Life? If You Just Observed And

Removed Yourself From The Chaos Would Your

Perspective Change? If You Could Take A Month To

Step Back, Unplug All Of Your Electronics And

Reflect On What It Is You're Doing, What Would

Happen? Stepping Back To Look At The Big Picture

And Clearing Your Thoughts Can Actually Be One

Of The Best Ways To Make Sure You're On The Right

Path And Continue To Move Forward. Over The Past

Two Weeks I Have Been Absent From My Blog.

Stepping Back Allowed Me To Gain A Broader

Perspective Of What I Was Doing, And What Life

Was Like Again Without Spending Hours In Front

Of My Computer. Stepping Back Will Give You An

Opportunity To Discover Whether Or Not You Truly

Enjoy What You're Doing. Even If You're Following

Your Passion You Could Probably Use A Break From

It From Time To Time. However If It's Something

You Really Enjoy You'll Be Itching To Get Back At

It Within A Relatively Short Period Of Time.

"In Three Words I Can Sum Up Everything I've Learned

About Life; It Goes On." -Robert Frost-

TRAINING

Bench Press

8x8x8x8x8

WOD

5 Rounds:

10x T2B

10x SDHP #95 / #65

200m Sprint

-I Am Legend

BE TRUE, BE YOU!

When You Do Things That Are Not Genuine

Or A Reflection Of The Real You, You Will Not

Be Happy With Yourself And Will End Up

Confused. You'll Be Confused Because You Won't

Know Whom To Please, Or How. Self-Respect

Comes From Being True To Who You Really Are

And From Acting In Accordance With Your

Fundamental Nature. When You Respect Yourself,

Others Will Respect You. They Will Sense That You

Are Strong And Capable Of Standing Up For Yourself

And Your Beliefs. When You Are True To Yourself,

You Allow Your Individuality And Uniqueness To

Shine Through. You Respect The Opinions Of Others

But Do Not Conform To Stereotypes Or Their

Expectations Of You. Be True, Be You!!

TRAINING

Skills Practice

D.Under "Flight Simulater"

5x Unbroken... 10x... 15x.. All The Way To 50.

*If You Clip Without Completing The Full Rep

Count You Are On You Must Start Over.

WOD

5 Rounds:

5x HSPU

7x DB Squat Cleans #40 / #25

9x Lateral Box Jumps *Up & Overs

-I Am Legend

HOW MUCH ARE YOU WORTH?

How Comfortable Are You With Your Self Worth?

Self-Worth Is Important To The Ultimate Happiness

You Feel In Your Life Because It Is Deeply Tied Into

Your Ability To Attain Your Desires. In Order To

Move Forward With Your Desires, You Need

Perseverance. So Why Do We Sometimes Give Up So

Easily? Many Of Us Feel That There Are Not Enough

Hours In A Day To Persue Our Dreams Or We Live

In An Environment That Seems So Far Away From

What We Truly Want. Are These Just Excuses? Who

Or What Do We Hide Behind To Stay In Our Comfort

Zone? Being Comfortable Doesn't Mean We Are

Happy Where We Currently Are. It Could Be That

We Are Afraid To Step Out Of Our Comfort Zone

Because We Haven't Learned To Trust Ourselves

In Creating And Allowing Our Desires To Come To

Fruition. This Process May Seem Difficult At First,

But It Does Get Easier As You Move Into A Better

State Of Mind. How Much Are You Worth????

TRAINING
2 Rounds:

30x Hang Power Snatch #75 / #45

*Rest 90 Secs In Between Sets

2 Rounds:

50x Double Unders

*Must Be Unbroken Or Start Over

WOD

21-15-9

OHS #95 / #65

Burpee

-I Am Legend

TRUE HIP HOP - CYPHER 2011

Your Time Is Limited, So Don't Waste Your Talent!

TRAINING

Back Squat

5x5x5x5x5

WOD

20 Minute Amrap

1x Bear Complex #135 / #95

3x Rounds Of Cindy

10x Double Unders

-I Am Legend

STRESS, EXPECTATIONS & PRESSURE

An Athlete At Any Level - Whether It's A Local

Recreational Soccer Player, A College Basketball

Guard, Or A National Ranked Tennis Player - Has

Felt The Desire To Win. This Burning Passion To

Succeed Is A Great Mindset To Possess, But It Can

Also Bring About Negative Thoughts. Easily Put,

Being Successful Brings About Pressure. Each

Athlete Feels The Pressure To Win In Their

Respective Sport. Many People May Not Realize The

Stress That Athletes Undergo On A Daily Basis,

The Expectations That They Must Live Up To, Their

Desire To Be The Best. Can You Handle The Pressure?

Do You Have What It Takes To Win?

TRAINING
Snatch Grip Deadlift

2x2x2x2x2

Clean & Jerk

1x1x1x1x1x1x1

WOD

20 Minute Amrap

3x HSPU

6x Deadlift #225 / #185

9x Pull Ups

21x Double Unders

-I Am Legend

HOW TO PICK A GOOD COACH - FINAL THOUGHTS

I Consider Myself More Of A Guide Than

Anything Else. I Can Tell You What I Would

Do In Your Shoes, Not Mine. I Then Allow You

To Make A Decision And Bump You In The

Right Direction When You Stray Or Don't Get

It. In The End, If You Do Not Learn, Progress,

Or Get It, I Have Failed You As A Coach And Guide.

For Sure, On Numerous Occasions I Have Been

Stumped By Training Issues Or Questions. I Have

No Problem Saying, "I Don't Know" Or "Let Me

Find Out." There Are Plenty Arrogant Coaches

Out There, But As A Coach You Do Not Have To

Be One When You Don't Have The Answer.

Good Coaches Have The Ability To Talk To Anyone.

I Consider Myself To Be Pretty Successful At

Talking To An Athlete And Pretty Much Anyone

Without A PhD In Something Or Another. Good

Coaches Explain Things Easily To All People,

Schooling Or Not. Plenty Of Times, I Have Been

Blown Off By Mr. PhD Or Mr. "I'm About To Be"

Because I Explain Things In The Most Basic Of

Laymen's Terms. I Think This Offends Them
Because They Have Studied The Big Words So

Hard To Seperate Themselves From Everyone Else

Instead Of Listening Because Everyone And

Anyone Can Give You An Idea. Most Of The Time

They Go Back And Read As Much Research On

A Subject In Hopes Of Disproving You Or Looking

For The "It Depends" Factor. The "It Depends"

Factor Is Usually When It Can't Be Proved Through

Science And Therefore Has To Have A Bunch

Of Circumstances Behind It Or They Just Don't

Know. The Bottom Line Is There Is No Confusing

The Basics.

Coaching Does Have To Have Measurable

Progress Over Time. This Is Where Seperation

Occurs. Good Coaches Have Been Through

The Ringer. I Also Think The Best Coaches Are

The Ones Who Had To Fight For Every Inch

They Got. The More Sticking Points To Overcome,

The More You Learn. The Guy Who Struggles

The Most Is Usually A Better Coach Or Has

Atleast Learned More Through All The Obsticles

He Has Faced.

The Truest Test Of A Good Coach, In My

Opinion, Is The Coach Who Can Recognize

The Potential Of An Athlete. I Can Look At

A Guy / Girl And Tell You Their Potential

In A Few Seconds. Not Perfect But Close To It.

Potential To Me Is What A Person Can Do With

Their Body Given The Right Circumstances,

Which Is Mostly Instilling Belief In A Person.

Belief Is Way More Important Than Talent Or

Genetic Gifts. Will That Person Reach Every

Goal I Believe They Can? Sometimes Yes

And Sometimes No. It's The Word Or Belief
In Them That Inspires Them And Gets A Person

Thinking That The Impossible May Be Possible.

You Have To Work The Skills, Raise The

Weak Areas, Go To Competitions, Manage Your

Weight, Prepare Mentally And Practice,

Getting Proper Nutrition And Programming

Is Vital. #Underground Legends

TRAINING
Snatch Pulls

2x2x2x2 *Heavy

Muscle Snatch

1x1x1x1x1x1x1x1

WOD

12 Minute Amrap

1x Clean & Jerk #155 / #105

5x Pull Ups

5x Toes 2 Bar

-I Am Legend

I CAN ONLY IMAGINE

REST IN PEACE JJ. Jones

TRAINING

Rack Jerk *Doubles

1x1x1x1x1x1

WOD

8 Rounds:

10x GHD Sit Ups

10x Transition Push Ups

Trifecta Jump Ropes

10x Left 10x Right 10x Alternate

1x SDHP *Each Round Add Rep #135 / #95

-I Am Legend

HOW TO PICK A GOOD COACH - PART 1

I Think We Are All Attracted To Like People. Like

People That Make Us Feel Comfortable And At Ease.

I Guess It Applies To Pretty Much Any Situation, But

My Thoughts Today Concern You As An Athlete

Picking The Most Suitable Coach Possible. Best Bang

For Your Buck Is Another Way You Can Look At It.

Before We All Had Internet, You Had To Actually Read

And Do Your Own Research On Training. And Often,

The Information Was Second Hand Or Unreliable

Because Information Of Knowledge Were Kept Secret

To The Competition To Ensure The Competitive Advantage.

Nowadays, There Are Tons Of Coaches All Waiting To Be

Your Guy Or Gal On The Internet. This Is Good And Bad.

It's Good Because Of The Competition But Bad Because

It's Hard To Tell If That Coach Is For You. I Think Training

Through Trial And Error Is The Only True Way You Make

Gains. That Is The FIRST Thing I Look For In A Coach -

Is The Coach Tested? Two - Or Three - Day Weekend

Certifications Are Not Tests No Matter How Many Reps

Or Rounds You Do. They Help Or Inspire But Still Are

Not Tests Of A Coach.

There Is Always The Purely Academic Coach (All

Books & Videos). This Is The Guy With Little Street

Work Or "In The Trenches" Work Gained Through Self

Trial And Error "Not All So Don't Get Pissy.... But Most."

If We Were All Terminator Robots, Then Yes, A Purely

Academic Coach Would Be All You Need. Simply

Crank Out The Numbers And Perform Automatically

& Perfectly.

The Most Important Trait Of A Coach Is The Ability

To Mix Book Smarts, Street Smarts, And Intuition

Into A Successful Program. Even Though A Coach May

Not Be As Strong Academically As Others, They Should

Have The Basic Ability To Spot Kinematic Flow (Form

Breakdown In Any Lift Whether It Be A Curl, Squat, Press,

Or Jump Of Any Sort). The Instant An Athlete Performs

Any Motor Skill, The Coach Should Be Able To See Tight

Muscle Groups, Inhibited Muscle Groups, Chain Break-

Downs, Weak Or Lagging Muscle Groups, And Pretty

Much Anything That Impedes Performance. It's Simply

A Breakdown Somewhere Along The Lift Activity Line

Where All Muscle Groups Do Not Perform At Their
Highest Potential. This Is A Skill Developed Over Time

And Not Anywhere Else.

The Main Idea About Training And Coaching Is That

There Is Always Room For Improvement. Successful

Coaching Is Being Able To Adjust Under Any

Circumstances. I Employ Numerous Types Of Training

Because There Is No One Perfect Training Protocol.

If There Was A Perfect Way, We Would All Be Doing It

And Become The Terminator Robots I Mentioned Earlier.

The Truth Is Everyone Has Something To Contribute From

Bodybuilding To Olympic Weight Lifting To MMA To
Powerlifting. Successful Coaches Borrow From Everyone.

Because Each Athlete Or Person Is Different, A Good Coach

Has To Have The Ability To Step Back From Themselves

(Ego Mostly) And Do What Is Right For The Athlete.

TRAINING

15 Minute Amrap

10x Full Snatch #75 / #55

10x Strict Press

400m Run

-I Am Legend

SMOOTH WATERS

As Much As We Love Smooth Water, An Arab

Proverb States That Smooth Waters Do Not Make

A Skillful Sailors. In This Journey Called Life, The

Question Is Not, "Will Storms Arise?" Rather, The

Question Is, "When Will The Next Storm Arise?"

And Even More Important Than That Question

Is, "What Type Of Person Will I Be When The Next

Storm Arises?" It Takes A Degree Of Mental

Toughness And Creativity To Approach The

Problems Of Living In A Way That Will Benefit

You The Most. Before You Close Your Eyes Tonight

Ask Yourself, "What Have I Given Today?" If The

Answer Is, "Everything I Could." Then Today Was

A Good Day.

TRAINING

Snatch Skill Work

Full Hang Snatch

3x3x3x1x1x1

Full Snatch

3x3x3x1x1x1

WOD

6-9-12-9-6

Front Squat #135 / #95

Burpee Pull Ups

-I Am Legend

PHYSICALLY, MENTALLY, SPIRITUALLY

I Find That Not Only Should We Be

Strong Physically, But Mentally, And

Spiritually As Well. If Any Area Lacks Strength

Or Discipline We Allow Ourselves To Be

Vulnerable. It Is A Daily Grind Of Hard Work

And Consistant Training That Allows Us

To See Growth. Underground Legends Promotes

Not Only Being Physically Fit, But Mentally &

Spritually Fit. If You Are Physically Fit, But

Lack The Spiritual Or Mental Discipline To

Follow... You Won't Make It. Period. #UGL

TRAINING

Snatch Pulls *Heavy

1x1x1x1x1x1x1

Snatch

3x3x3x3x3

WOD

3 Rounds:

10x Deadlift #275 / #185

100m Sprint

30x Sit Ups

50m Sprint

30x Push Ups

-I Am Legend

REMAIN STRONG

The Important Thing Is To Remember To Fulfill

Your Own Path To The Greatest Of Your Ability And

To Do It With A Happy Heart. It Does Not Matter

Whether It Is What Society Condisders A Lowly Position

Or A High Position. The Important Thing Is That You

Perform Your Path To The Greatest Of Your Ability

And With Love & Compassion For All With Whom You

Come In Contact. This Is The Key That Will Help Each

Person Move Forward On His / Her Path. The Love

And Compassion That Come Forth From Your Heart

Will Assure That You Are Moving Forward In Higher &

Higher Directions. As You Do This, You Will Find

New Opportunities Opening To You. You Will Know

Which One Is Right For You By The Way You Feel When

You Encounter It. Remain Strong My Friend.

TRAINING

Floor Press *Shoulder

5x5x5x5x5

WOD

7 Rounds:

18x Squat Clean #95 / #65

10x Burpee

18x Power Clean #115 / #75

10x HSPU

-I Am Legend

LEAVE YOUR EGO AT THE DOOR

Everyone Knows Someone With A

Narcissistic Personality. A Narcissist, By

Definition, Is A Personality Trait Of Egotism,

Vanity, Or Simple Selfishness. To Climb The

Leadership Ranks, One Must Display Talent And

Confidence In Their Abilities And Role. But Once

One Reaches A Little Success, Having Too Much Ego

Can Be Toxic. While It Has Been Said That Life Is A

Long Lesson In Humility, The Sooner A Leader Comes

To Grips With Their Humility - The Quicker They

Will Become A Better Leader. Keep In Mind Humility

Is Not A Weakness. Leaders That Display Humility

Tend To Have More Influence, Attract Better Talent,

And Earn More Respect. It's Not About The Leader,

It's About The Team.

TRAINING
Power Cleans

1x1x1x1x1x1x1x1x1x1

Hang Power Snatch

1x1x1x1x1x1x1x1x1x1

WOD

21-18-15-12-9-6-3

Hang Power Snatch #75 / #55

Wall Ball #20 / #14

-I Am Legend

EVERYONE FALLS BEHIND

As People Who Constantly Create More & More

Work For Themselves Everyday, We Often

Find Ourselves Falling Behind. Everyone

Falls Behind. When I Fall Behind On Things,

Sure, I Get A Little Worried. You Snooze You

Lose, And In Todays World There Is Just No

Time To Mess Around. But I Feel That When We

Do Slip Up And Do Fall Behind In Our Lives,

We Can Only Learn And Become Stronger People

Once We Get Through It. So, Next Time You

Feel You Are Falling Behind Take A Second &

Know We All Do.... Now Jump Back In The Game!

TRAINING

Sled Work

15 Minutes Of Work

50m Repeats #140 / #90

WOD

JT

21-15-9

HSPU

Ring Dip

Push UP

-I Am Legend