TRAINING FOR 2012 STARTS NOW

TRAINING

Ring Dips

10x10x10x10

Ground To Overhead

2x2x2x2x2x2

WOD

3 Rounds:

12 Minute Cut-Off

10x Man Makers #35 / #20 *Full Squat

30x Double Unders

-I Am Legend

OH WHAT A FEELING

There Is No Person In The World Who Is

Made To Handle Every Punch That Gets Thrown

At Them. The Truth Is That Our Finest Moments

Are Most Likely To Occur When We Are Feeling

Deeply Uncomfortable, Unhappy Or Unfulfilled.

For It Is Only In Such Moments, Propelled By Our

Discomfort, That We Are Likely To Step Out Of Our

Shell, And Start Searching For Different Ways To

Find Answers. Become Comfortable With Being

Uncomfortable - Oh What A Feeling!!

TRAINING

Snatch Balance

1x1x1x1x1x1

Snatch Pulls *Heavy

1x1x1x1x1x1

WOD

10*9*8*7...1

Deadlift #225 / #155

Pull Ups *Strict / No Kip

-I Am Legend

SUCCESSFUL ATHLETES

All Athletes Are Disciplined In Their Training.

They Do It To Win A Prize That Will Fade Away,

But We Do It For An Eternal Prize. So I Run With

Purpose In Every Step. I Am Not Just Shadowboxing.

I Discipline My Body Like An Athlete, Training It

To Do What It Should. Otherwise, I Fear That

After Preaching To Others I Myself Might Be

Disqualified. -Corinthians 9: 24-25

TRAINING

Back Squat

5x5x5x5

WOD

AMRAP In 12 Min

10x Man Makers #30 / #20

200m Sprint

-I Am Legend

MOTIVATION IS HABIT & A WAY OF LIFE

Without Adequate Motivation, Nothing Is Ever

Successfully Accomplished. Those In Leadership

Who Do Not Sufficiently Motivate Both Themselves

And Others Rarely Come Close To Being Effective

Leaders. Jim Rohn Once Wrote, "Motivation Is What

Gets You Started. Habit Is What Keeps You Going."

Therefore, To Be Extraordinarily Effective It All Begins

With Motivation. #Aja Barto #Games Athlete 2011

TRAINING

4x 200m Sprint @100%

WOD

70x Double Unders

60x Wall Ball #20 / #14

50x GHD Sit Ups

40x Burpee

30x Deadlift #135 / #95

20x Squat Clean

10x Push Press

-I Am Legend

WINNER IN A LOSERS GAME

Sometimes You Have To Make A Way When There

Is No Way. The Cards Are Dealt And You Are Left Holding

Losers. You Can Turn A Loser Hand Around With What Is

Known As Bluffing Or Misleading The Other Players And Walk

Out A Winner. The Same Thing Can Happen In Your Life. You

Can Create Masterpieces When You Have No Choice. Learn To

Turn What You Do Not Have In To A Winning Hand. Learn

To Create!!

TRAINING

3x20 Pull Ups *No Rest

3x15 Air Squats *No Rest

3x10 Burpees *No Rest

3x5 Muscle Ups *No Rest

WOD

"Nancy"

5 Rounds

400m Run

15x OHS #95 / #65

-I Am Legend

UNLIMITED POTENTIAL

When You Were Born Your Work Was Placed In

Your Heart. The Problem With This Of Course Is That

Most Of Us Spend So Much Time In Our Heads We Have

No Idea What's In Our Heart. I Believe Everyone Has The

Ability To Connect To His Or Her Own Power Within And

Awaken Yourself To Your Unlimited Potential. That There Is

A Calling From Your Spirit To Be, Create And Live A Life That

Is More Meaningful, Joyful And Loving That You Thought Was

Possible. Follow Your Heart With Everything You Do, And

The Reward Is More Than Anyone Could Ask For!!

TRAINING

Max KB Swings #4 Minutes

Guys #70 Girls #53

WOD

5 Rounds

6x Deadlifts #275 / #155

9x Push Ups

12x Toes 2 Bar

-I Am Legend

WHAT MAKES A LEGEND

What Makes A Legend? Is It What A Man Does

While He's Alive? Or Is It What He's Remembered

For After He Dies? Carl Edwards Once Told Me, "It's Not

About What You've Done In Your Past, It's About What

You Choose To Do Right Now From This Day Forward."

I Do My Very Best Every Day To Motivate People To Live

On The Positive Side Of Life. No Matter What Life You Lead,

What Your Job Title May Be, How Much Money You Have..

You Have The Right To Become Legendary. Give People A

Reason To Remember You For Great Things.

TRAINING

5x Burpees 1x Box Jump

*Progress In Height Of Box Til Failure

WOD

AMRAP In 7 Minutes

7x DB Thruster #50 / #30

7x Box Jumps

Rest 3 Minutes

AMRAP In 7 Minutes

7x Squat Clean #115 / #75

7x Burpee

-I Am Legend

ATHLETES PRAYER

Father, Thank You For The Abilities You Give Me To Play
My Sport. Be With Me As I Play That I May Do My Best. May
I Always Play Fairly And With The Respect Of My Opponents.
Bless Us, Our Fans, Our Coaches, And Judges. Remind Us That
There Is No Failure, But Only Growth In Both The Body & Mind.
-Amen

TRAINING
OHS
2x2x2x2x2

WOD
3 Rounds
500m Row
12x DB Push Press #55 / #35
50x Double Unders

-I Am Legend

CONSEQUENCES OF OUR CHOICES

"Every Person Has Free Choice. Your Choice Determines

The Consequences. Nobody Ever Did Or Ever Will, Escape

The Consequences Of His Choices"

-Alfred A. Montepert

When I Coach People The One Thing I Try And Make People

Realize Is That, "All Of Their Choices Come With Consequences."

You Can Choose To Stay In A Broken Relationship, But The

Consequence Is More Headache & Pain. You Can Choose To Stay

In A Dead-End Job And Hate Walking Through The Door Every

Morning, And The Consequence Is Living A Dreadful Life Filled

With Misery. Decide What You REALLY Want. If You Are Living

The Life You Want Then, Great. If You Are Not, The Choice To

Stay Living With "The Status Quo" Will Only Bring You More Of

What You Don't Really Want.

TRAINING

Full Snatch

3x3x3x3

WOD

4 Rounds

3x Power Cleans #205 / #155

12x Wall Ball #20 / #16

30x Double Unders

-I Am Legend

COMPETITION IS ALL WE HAVE

Competition Is The Drive In Which We Develop Character.

It Is Also Where We Go To Overcome Weaknesses And Stand

Victorious Over The "Unimaginable." As Far As CrossFit,

Competition Expresses Our Sense Of Community And What

We Are Striving For. We Understand That Everyone Is Not

Training To Win The CrossFit Games, But "Forging" Elite Fitness

Is What We Do. Not Giving Yourself A Chance To Prove Your

Skills Would Be Like Building An Engine For A Car And Not

Giving It A Test Drive. Give Yourself A Chance To Be At That Level

Of Competition You Want To Be. You Deserve It!!

TRAINING

Row 1000m

30x Burpees

WOD

AMRAP In 15 Minutes

4x Muscle Ups

8x HSPU

12x Toes 2 Bar

-I Am Legend

RESPECT THE BEARD

"There Hath Not Come A Razor Upon My Head;

If I Be Shaven Then My Strength Will Go From Me,

And I Shall Become Weak, And Be Like Any Other Man"

The Power Of The Beard

TRAINING

3 Rounds:

3x Full Suicides

WOD

400m Run

30x Burpee

40x DB Ground 2 Overhead #45 / #25

50x Toes 2 Bar

75 Ft. Over Head Lunge #45 / #25

150 Ft. Sprint

-I Am Legend

MAKING AN IMPACT

If You Truly Want To Make An Impact On The World,

Then At Some Point You Are Going To Need To Become

An Influencer, And That Means You Are Going To Need

To Be Someone That Others Look Up To And Respect.

Someone People Go To For Answers And Someone That

Will Shoot Straight With Integrity And Tell It Like It Is.

If This Makes Sense To You And You Can Already See Such

Trends In Your Own Life, Then You Have Been Chosen To

Lead The Way, No Matter If You Think You May Be Up For

This Important Task Or Not. Start Thinking About The

Impact You Are Making In The Lives Of Others.

Good Luck CrossFit Central At Regionals!!

TRAINING

3 Rounds

Run 200m @90%

Rest 2 Minutes

WOD

25x C2B Pull Ups

50x Thrusters #115 / #75

75x KB Swings #70 / #44

100x Double Unders

-I Am Legend

WISHFUL THINKING IS A MUST

Do You Have Wishes And Dreams That You Want

To See Come To Pass? Or A List Of Goals You Would

Like To Reach? I Have My "Wish List" Stored In A Journal

I Keep In My Computer Desk. At Least Once A Day I Open It

And Go Over My List. Yesterday I Was Looking At It, I Took

Extra Notice Of A Few Things That Have Been On My List For

Quite A While Without Much Movement Toward Attaining Them.

All Change Begins With "Wishful Thinking". Wishes Or Ideas Are

Like Seeds Sown In The Ground Of Our Future. The Seeds You

Plant Today Will Determine The Crop Of Your Tomorrow. But

If You Stop With Just Wishful Thinking Alone Your Dreams Will

Never Come To Pass And Your Goals Will Never Be Accomplished.

You Will Have A Crop Failure. You Must Nurture Those Idea

Seeds With Action. Choose Carefully The Thoughts You Have,

The Words You Speak, And The Actions You Take Because You

Are Creating Your Future.

TRAINING

20 Toes To Bar

15 Box Jumps

10 Inch Worm Push Ups

WOD

4 Rounds

400m Run

8x OHS #95 / #65

16x Wall Ball #20 / #16

-I Am Legend

BITTERNESS IS BAD NEWS

Often When You See People Who Were Once Close Or

Inseparable And Have Later Moved On To Part Ways, You

Think What Could've Gone So Wrong Between Them That

Now They Can't Even Speak? Can A Friendship That Starts With

"No Sorry, No Thank You" And Reaches The "Friends Forever"

Stage End On A Bitter Note? The Reasons For A Broken Friendship

Might Be Many, But Most Often When People Look Back At Their

Broken Friendships, They Regret It. If You Have Ever Lost A

Friend Due To A Petty Fight Or Simple Misunderstanding Just

Remember This:

We All Lose Friends... We Lose Them In Death, To Distance And

Over Time. But Even Though They May Be Lost, Hope Is Not. The

Key Is To Keep Them In Your Heart, And When The Time Is Right,

You Can Pick Up The Friendship Right Where You Left Off. Even

The Lost Find Their Way Home When You Leave The Light On!

TRAINING

Power Clean

5x5x5x5x5

WOD

4 Rounds:

400m Run

50x Air Squats

-I Am Legend