BE THE ONE PEOPLE COUNT ON

A Person's True Worth Is Measured By

The Extent To Which They Live In The Present

While Giving Thought To The Distant Future;

10 Days, 100 Weeks, 1,000 Years In Hence.

Please Be Assured That All Of Your Commendable

Daily Effort Will Give Rise To Eternal Good

Fortune And Benefit, Protecting Your Family,

Bringing Prosperity To Your Communities And

Becoming The Source For Peace Around The World.

TRAINING

Sumo Deadlifts

2x2x2x2x2x2x2x2

Snatch Jerk

1x1x1x1x1x1x1

WOD

15 Minute AMRAP

5x Squat Cleans #135 / #95

10x Burpees

15x KB Swings #70 / #53

20x K2E

25x Abmat Sit Ups

30x Push Ups *Hand Release

-I Am Legend

HAVE FUN & YOU WILL NEVER LOSE

When You Reach An Obstacle, Turn It Into

An Opportunity. You Have The Choice. You Can

Overcome And Be A Winner, Or You Can Allow

It To Overcome You And Be A Loser. The Choice Is

Yours And Yours Alone. Refuse To Throw In The

Towel. Go That Extra Mile That Failures Refuse To

Travel. It Is Far Better To Be Exhausted From Success

Than To Be Rested From Failure. -Mary Kay Ash

TRAINING

3x 1 Mile Splits

*Keep Times Within 15-20 Seconds

WOD

100x Bench Press @ Body Weight

*Anytime You Rack The Weight = 5x Burpee

Complete Owed Burpees At The End Of Training.

-I Am Legend

DON'T GET BUCKED OFF

There Are Times In Our Lives When The World Seems

To Buck Us Off And Knock The Wind Out Of Us. Things

Happen That Blindside Us And Leave Us Gasping For
Breath. Sometimes, We Face Situations That Force Us

To Re-Evaluate Everything We Believe In And Test Our

Commitment To Ourselves And Our Dreams. Don't Make

A Rash Or Emotional Decision. Before Taking Action, Take

A Few Minutes To Breathe And Figure Out What Is REALLY

Going On. Be Honest With Yourself. Pay Attention To What

Comes Up. Focus On What Is Best For You - Not What

You Should Or Think You Should Do For Everyone Else -

Just YOU. Get Knocked Down Get Back Up!!

TRAINING

Hang Squat Cleans

2x2x2x2x2

Clean Grip Dead Lift *Doubles

2x2x2x2x2

WOD

"Fight Gone Bad"

3 Rounds: 1 Minute Stations

*Rest 1 Minute After Each Round

-Wall Ball

-SDHP #75 / #55

-Box Jump

Push Press #75 / #55

-Row Calories

-I Am Legend

UNDERSTAND OR CORRECT?

For Me, The Most Important Thing Is; If You Are Wrong

Admit It; Do Not Pretend To Know Everything. You Are,

Just As Everyone Else, A Human Being Who Makes Mistakes.

There Are Thousands Of Ways To Leave The Other Person

With Dignity And Let Him/Her Feel Worthy And Clever But,
Before You Try To Teach And Correct Someone Try To

Understand Him/Her And Make A Decision To Understand,

Instead Of Correcting. In One Word, Criticism Is Useless, Its

A Very Dangerous Weapon, And Criticism Will Never Correct

The Situation We Condemn. Listen & Understand!!

TRAINING

Front Squat

2x2x2x2x2

WOD

12 Min Amrap

6x Power Clean #185 / #155

6x Burpee

-I Am Legend

I FINISHED THE RACE

"Dear Lord, Thank You For Giving Me The Strength

And The Conviction To Complete The Task You Entrusted

To Me. Thank You For Guiding Me, Straight And True,

Through The Many Obstacles In My Path, And For Keeping

Me Resolute When All Around Seemed Lost. Thank You For

Your Protection And Your Many Signs Along The Way. Thank

You For Any Good That I Have Done. I'm So Sorry About The

Bad. Thank You For Finally Allowing Me To Rest. I Fought The

Good Fight. I Finished The Race. I Kept Faith." -Eli

TRAINING

Gymnastics Total

Static Holds As Long As Possible

Chin Over Bar *Palms In

Ring Dip *Top Position

Hand Stand Hold *Against Wall

WOD

6-9-12-9-6

DB Thrusters #40 / #25

Pull Ups *Any Style

-I Am Legend

Bang For Your Buck

Our Bodies Are Constantly Breaking Down Due

To A Variety Of Stressors. For Optimal Recovery,

It Is Essential To Get Nurtients, Vitamins And

Minerals That Are Of A Higher Quality. Unprocessed

Foods Have A Higher Quality And Quantity Of

Nutrients. By Taking In A Higher Quality In Food,

We Eliminate The Need To Take In A Higher

Quantity Of Food. Essentially The Body Is Getting

More "Bang For The Buck", So Work Hard And

Be Creative When It Comes To Eating Healthy.

Your Body Will Thank You For It.

TRAINING

Full Snatch *Progress In Loads

5x4x3x2x1

*Controlled Reps

WOD

TABATA This

-Abmat Sit Ups

-Push Ups

-Air Squats

-Pull Ups

-I Am Legend

IF YOU SMELL WHAT THE ROCK IS COOKING

"Training For Me Is A Metaphor For Life, Period.

The Dedication, The Determination, The Desire, The

Work Ethic, The Great Successes And The Great Failures -

I Take That Into Life." -Dwayne Johnson

TRAINING

Box Squats *Heavy

2x2x2x2x2x2x2x2

WOD

AMRAP 6 Minutes

21-15-9

Thruster #95 / #65

KB Swings #70 / #53

*If You Complete 21-15-9 Continue Until Time Is Out

-I Am Legend

CHANGE OF PACE

Did You Know That Getting Out Of Your "Normal Routine"

Is Good For You? Summer Typically Is A Good Time Of Year

To Experience A Change Of Pace. Many People Schedule

That Change Of Pace With A Vacation. Whether You Have

A Vaction Planned Or Not, There Are Real Benefits To

Changing Things Up, Even If It's Just For Several Hours.

Getting Out Of Your Normal Routine Is Rejuventating For

Your Mind And Spirit. So, Whether You Have Something

Planned Out Or Not, I Encourage You To Try Something New

This Month!! Change Your Pace & Experience!!

TRAINING

Rack Jerk

5x5x3x2x1 *Find 1RM

WOD

10x HSPU

20x Wall Ball

30x Toes 2 Bar

40x Power Cleans #135 / #95

50x Burpee *Jump On Plate

60x SDHP #75 / #55

-I Am Legend

THEY MUST HAVE FORGOT... I HAVE TO WIN

"I'd Like To Work It Out So That In Then End,

It Comes Down To A Pure Guts Race. If It Is; I'm The

Only One Who Can Win It" -Steve Prefontaine

TRAINING

2 Rounds

Max KB Swings In 2 Minutes #70 / #53

Rest 2 Minutes Between Sets

WOD

5 Rounds

8x Turkish Get-Ups #44 / #28

12x Goblet Squats

8x Push Ups

-I Am Legend

LIFT FAST TRAIN FASTER

For Every Movement We Make No Matter How

Big Or Small Our Nervous System Sends A Signal

To The Muscle That We Want To Contract,

Allowing It To Contract. Simply Put The Speed

In Which Our Nervous System Communicates Can

Actually Be Trained To Respond Faster Or Slower

Depending On How We Train. Muscles Are Like

Elastics In The Sense That They Store Elastic Energy,

The Greater The Speed Of The Muscle Lengthening

The Greater The Speed And Force Of The Contraction.

The Principal Of Elastic Potential Also Needs To Be

Practiced And Trained. The Combination Of These

Two Principles Creates Faster And More Powerful

Movements. Lift Fast Train Faster!!

TRAINING

Sumo Deadlifts

5x5x5x5x5

WOD

3 Rounds

21x KB Swings #70 / #53

15x Knees 2 Elbow

9x Ring Dips

-I Am Legend

HOW DO YOU THINK?

During A Time When The World Seems A Bit

Uncertain, Thinking Positive Is More Important

Than Ever. Positive Thoughts Are Being Felt By

Others All The Time, Whether You Understand It Or

Not. So, It's Important That We All Send Positive

Energy To Each Other Every Day. Positive Thinking Is

Often Blocked, Mentally, By Unpleasant Things That

Happen In Life. The Best Way To Mentally Counter This

Is To Turn That Unpleasantness Around. Reiterate To

Yourself That You Are Alive. If You Are Alive, You Can

Think, You Can Act, You Can Become What You Want To!

TRAINING

Bench Press

5x5x5x5x5

DB Incline Press

15x15x15

WOD

4 Rounds

15x KB Swings #70 / #53

15x Kangaroo Burpee

-I Am Legend

PASSION IS HUNGER

Passion Is Hunger -- To A Hungry Person,

The Choice Of Food Is Not As Important As

The Need To Be Filled. What Drives A Person To

His Destiny Is This Hunger. Unless A Man Knew

The Purpose For His Existence, There Will Be No

Hunger. Success Is Not Only Measured By Money

Or The Title Attached To A Person's Name, But

The FulFillment Of One's Calling. If A Person

Doesn't Have Passion, He May Be Wearing The

Wrong Hat. A Person Must Dig Into Their Heart

And Check Their Dreams, Their Desires. These

Treasures Are Kept In A Mans Heart!

TRAINING

3 Rounds:

20x Toes 2 Bar *Strict

15x Kangaroo Burpees

WOD

100x Thrusters #135 / #95

*Every Minute On The Minute 5x Burpee

-I Am Legend

WHY DO YOU LEAP

A Leap Of Faith Is Not A Leap Into The Dark,

A Leap Of Recklessness, A Leap Of Presumption,

Or A Leap Of Wild Speculation. Rather, It Is

A Leap Of Faith Into A Major Decision Or

Commitment That We Are Confident God Is

Directing Us To Take. A Leap Of Faith Can Mean

A Major Change In Our Lives That Takes Us Down

A New Pathway And Away From The Familiar.

The Convenient, Or The Comfortable. 2 Years

Ago I Took A Leap Of Faith When I Left What I

Knew & Practiced For Years, And Decided To

Join The CrossFit Community. These Last Few

Days In L.A. At The CrossFit Games 2011

Reminded Me Why I Love This Community & My

Life As A CrossFit Coach... Thanks Everyone!!

TRAINING

Close Grip Bench Press

5x5x3x2x1x1

WOD

Amrap 7 Minutes

7x Power Snatch #95 / #65

14x Box Jumps

-I Am Legend