IT'S A WAY OF LIFE!!

TRAINING

TURKISH GET-UPS

15 Minutes Of Skill Work

WOD

7 Rounds

7x Push Jerk #115 / #75

14x Knees 2 Elbow

-I Am Legend

LIFE'S LOYALTY

Last Night I Slept Well. Every Time I Do What I Am

Supposed To Do, I Sleep Well. Everytime That I Am Loyal

But Truthful, Loyal But Not Fanatical, Loyal While

Understanding The Road To Be Taken, Loyal Without

Having To Offend Others, I Reinforce One Of The Pillars

Of Who I Am - And That I Most Admire In People -

LOYALTY

TRAINING

20 Minute Running Clock

2x Push Jerk

*Increase Load Each Set To About 90% Of 1RM

WOD

20 Minute AMRAP

8x DeadLift #245 / #165

9x Muscle Ups

8x Squat Clean #145 / #105

-I Am Legend

PREPARATION FOR BATTLE

It Is God Who Arms Me With Strength And

Makes My Way Perfect. He Makes My Feet

Like The Feet Of A Deer; He Enables Me To Stand

On The Heights. He Trains My Hands For Battle;

My Arms Can Bend A Bow Of Bronze. You Give

Me Your Shield Of Victory, And Your Right Hand

Sustains Me; You Stoop Down To Make Me Great.

You Broaden The Path Beneath Me, So That My

Ankles Do Not Turn. Psalm 18: 32-36

TRAINING

Back Squat *Low Bar

2x2x2x2x2

WOD

5 Rounds

*Max Reps For Each Movement

Body Weight: Bench Press

Pull Ups

*Rest 3 Minutes Between Rounds

-I Am Legend

VICTORY DOES NOT GIVE PEACE

Peace Is Not The Product Of A Victory Or A

Command. It Has No Finishing Line, No Final

Deadline, No Fixed Definition Of Achievement.

Peace Is A Never-Ending Process, It's The Work Of

Many Decisions.. -Oscar Hammerstein II

TRAINING

Attack A Weakness For 15 Min

WOD

15 Minute Running Clock

1x Squat Clean On The Minute

*Reps Must Equal #Of Minutes

1 Rep 1 Min.. 2 Rep 2 Min.. 3 n 3.. Etc

-I Am Legend

GET HIT AND KEEP MOVING

Our Lives Are Full Of Successes And Setbacks.

There Will Be Times That You Achieve Great Things,

And You Will Find Your Life Purpose And Feel Blessed.

Then There Are Times That You Hit Setbacks. Life Has A

Way Of Knocking You Down Sometimes, Making It

Difficult To Get Back Up. When You Get Knocked Down,

Get Up And Keep Moving Forward. It Seems Simple, But

Training Yourself To Do This Is Going To Be Your Greatest

Tool For Achieving Lifelong Success. In Life We All Get

Knocked To The Ground. We Experience Pitfalls That Cause

Us To Fall Off Our Path. Many Of The Issues Will Be

Completely Out Of Your Control. But If You Are Able To

Hold On And Not Give Up - If You Are Able To Stand Back

Up Again, You Will Watch The Happiness In Your Life

Break Through. When We Step Out From Under Defeat,

And Bounce Back From Life's Blows, We Come Back

Faster & Stronger Than Ever Before. Keep Moving Forward!

TRAINING

GHD Weighted Ham Raises

#20 Medball / #14 Medball

3 Sets Of x25

WOD

AMRAP In 15 Min

5x C2B Pull Ups

10x Ring Dips

15x OHS #95 / #65

-I Am Legend

WHAT I LOVE ABOUT SUNDAYS

Let's Face It. We All Go 90 To Nothing 24/7, And

There Are Times When No One Is Going To Understand

Us And We Are So Tired And So Frustrated And So

Overwhelmed, We Don't Know Which Way To Go.

Everything And Everyone NEEDS Rest, We Can't Keep

Going Full Speed Ahead. I Think The Whole Reason God Has

Instituted The Sabbath And Commands Us To Keep It Holy

Is For Two Fold: One We Need The Rest, And Two We Really

Need To Remember What's Most Important In Life, Beyond

All Things, Our Relationship With The Father Should Be

The Most Cherished & Most Important. A Day Of Rest Allows

Us To Slow Down And Focus On That. We All Tend To Get

Caught Up In Today's Race Against Time. No Matter How

Far You Go Always Remember To Remain Humble &

Grounded To What's Most Important. Lift Strong Run Fast.

God Bless.

TRAINING

Close Grip Bench Press

5x5x5x5x5

WOD

10-9-8-7-...1

Front Squat #135 / #95

SDHP

L-Sits *Seconds Per Round

-I Am Legend

GOSSIP IS GARBAGE

Gossip Is A Often A Sure Fire Way To

Damage A Relationship. When You Talk About

Someone Behind Their Back Relaying Bad News

Or Criticisms To Someone Else, You Are Creating

Negativity In That Relationship. Most Gossip

Comes From Fear, Anger Or Jealousy And The

Perpertrator Is Often Seeking Confirmation Of

Their Opinion When They Gossip. They Want

Others' Agreement And Validation On What They

Think. The Negative Effects Of Gossip Are Well

Known. Negativity In Any Form - Gossip, Our Way

Of Thinking, The Words We Use, Can Have

Detrimental Effect On Our Confidence. Being A

Person Who Other's Count On To Listen Is One

Thing, But To Participate In Gossip Is Another.

#Keep Your Mouth Closed People #Positive Change

TRAINING

Max Effort Running

3 Rounds:

400m Run

Rest 3 Minutes

200m Run

WOD

15 Minute AMRAP

10x Push Press #115 / #75

15x Push Ups *Release At Bottom

20x Abmat Sit Ups

-I Am Legend

GREAT MMA INTERVIEW WITH CHAEL

TRAINING

Snatch Balance

1x1x1x1x1x1x1

WOD

1-10 / 10-1

Squat Clean #95 / #65

Pull Ups *Chest 2 Bar

*Each Movement Must Be Done Unbroken*

-I Am Legend

NOTHING BUT RESULTS

Join Us At Skyline CrossFit On Saturday

July 16th, At 4:00 P.M. For A Great Olympic

Lifting Seminar Hosted By Carl Edwards. I Have

Had The Opportunity To Train With Carl The Last

2 Years, And Believe Me When I Say This Guy Is "Super

Human" When It Comes To Athletic Ability & Strength.

The Seminar Will Last About An Hour With A WOD

Following The Seminar. I Hope To See Everyone There.

Nothing But Results People!!

TRAINING

10x Bleachers

20x Push Ups

5x Bleachers

20x Push Ups

WOD

5 Rounds

3x Push Press #135 / #95

5x OHS

100m Dual KB Farmer Carry #70 / #53

-I Am Legend

STARTING EARLY IS ALWAYS BETTER

There Will Always Be Emergencies.
There Will Always Be Unexpected Expenses.
There Will Always Be Setbacks.
These Three Statements Will Only Impact You To
The Degree In Which You Allow Them. By Starting
Early In Anything Just Means The Less You Have
To Work Later On. You Owe It To Yourself To Be Full
Of Results, Not Reasons Or Excuses. Remember,
It's Never Too Late To Start, But Early Is Always Better.

TRAINING
Deadlift *Find 1Rm
5*5*3*3*1*1
A1. 400m Walking Lunge
A2. 3x15 Glute Hamstring Raises
3x15 Elevated KB Deadlifts #88 / #53

-I Am Legend

BY ANY MEANS NECESSARY

According To Author Jerry VanCook,

Successfully Defending Yourself Is The Result Of

Approximately 99% Psychological And 1% Training.

Focus On Your Primary Objective Of Survival. The

Warrior Spirit Is More Important Than Polished

Technique. Do Not Let Anything Get In Your Way Of

Survival Or Success! Never Give Up!!

TRAINING

Neutral DB Press

10x10x10

DB Deadlift

8x8x8x8

WOD

8 Rounds:

200m Sprint

8x DB Squat Cleans #45 / #25

8x Push Ups

8x Double Squat Wall Ball #20 / #14

-I Am Legend

EVERYDAY ENDURANCE

"For You Have Need Of Endurance, So That After You Have

Done The Will Of The Lord, You May Receive The Promise."

Hebrews 10:36

If We Don't Have Endurance, We Cannot Receive The Promises

Of Our Father Concerning Salvation Or Anything Else For

That Matter. It's True That We Are Given New Chances To Start

Again So Many Times, And That Everyday Is A New Day Right?

But It Is Also True That A Time Will Come For Us When

Endurance Is Essential To Our Receiving Of God's Promises.

So The Next Time You Are In A Situation And Your Body Is

Telling You To Quit; You Must Endure And Keep Going No

Matter What!!! Life Is A Race, So You Start Training Today!!

TRAINING
Squat Cleans

3x3x3x3x3

*Control Your Reps

WOD

2 Rounds:

60 Ft Burpee Broad Jump

60 Ft Weighted Lunges #50 / #30

60 Ft Burpee Broad Jump

60 Ft Bear Crawl

400m Run

-I Am Legend

FREEDOM PART ONE

"To This Day, People Hate Each Other And Kill

Each Other And It's Alway's Because Of Race,

Religion, Or Nationalilty," Said Walter Kase. Not

Only Was Kase A Survivor Of The Holocaust, But He

Spoke In Great Detail On What He Saw, Heard, And

Had To Witness While Being Held In A Concentration
Camp Named Aushwitz. At The Age Of 15, Kase

Weighed 64 Lbs, And Had Lost Everyone He Loved.

In 1943 He Was Set Free. Everybody Loves Freedom.

Everybody Wants It. Atleast, That Is A Common

Assumption. What Happens If Freedom Was No Longer

An Option? If Freedom Was Just Another Word That

Had No Meaning? What If You Had No Freedom?

TRAINING

Bear Crawls 3x 10yds

Handstand Walks 3x 10yds

Pull Ups 2x 10 *Unbroken

Toes 2 Bar 2x 10 *Strict

WOD

"Fight For Freedom"

Run 800m

30x Clean & Press #135 / #95

Run 1 Mile

30x Muscle Ups

Run 800m

My Time: 41:19

-I Am Legend