WHO IS GOING TO REST LONGER?

"If You Believe In Yourself, Have Dedication And Pride
And Never Quit, You'll Be A Winner. The Price Of
Victory Is High, But So Are The Rewards."
-Paul "Bear" Bryant

TRAINING
Snatch Pulls *Heavy
1x1x1x1x1x1

Snatch Jerk *From Rack
2x2x2x2x2

WOD
3 Rounds:
12x Deadlift #225 / #135
20x Push Ups
12x Clean & Jerk #135 / #95

-I Am Legend

DO YOU REALLY HAVE CONTROL?

If You Are Like Most People You Probably Spend
More Time Worrying Than You Should.
Worrying About Job Security, Project Deadlines,
Health, Shrinking Budgets, Rising Taxes, The
Housing Market, World Poverty, Our Children's
Safety, Even The Weather. Some Things We Can
Control, Others We Clearly Cannot. The Key To
Maintaining A Positive Attitude In Life Is To Know
The Difference. Make A Commitment To Attack
Everything Within Your Control And Be Intentional
About Not Worrying About The Things You Can't, But
If You Use Self-Discipline And Refuse To Worry About
Them, It Will Become Easier.

TRAINING
Bench Press
8*6*6*3*1*1

WOD
15 Minute Amrap:
10x Wall Ball #20 / #16
15x Push Ups
200m Run

-I Am Legend

TEAM SEXY

Considering Our Unique Position In The Universe,
Our PURPOSE Should Be Equally Unique. It Should
Be Bigger Than Life. Since We Are Only As Strong
As Our Purpose, It Should Be Courageous And
Uplifting. Buddha Offers Some Great Advice:
"Your Work Is To Discover Your Work And Then
With All Your Heart To Give Yourself To It."
Abigail Dodds, Francesca Nizza, Ryan Barker, And
Jonathan Warshaw Will Be Competing In This
Years Fittest Games. I've Had The Opportunity To
Watch Them Grow As Athlete's And Become Leaders
In The Fitness Community For Many People.
You Will Do Great This Weekend #TeamSexy

TRAINING
Snatch Jerk *From Rack
8x6x4x2x1x1x1

WOD
10 Minute Amrap:
5x HSPU
10x Hang Power Clean #115 / #75

-I Am Legend

I ACCEPT ME

Self Acceptance Essentially Means That You
Understand Who You Are And Where Your
Strengths & Weaknesses Lie. You Know What You
Want. This Will Eventually Allow You To Be
Comfortable With Your Place In The World.
Self Acceptance Means That You Are Happy
With Who And What You Are, But It Does Not Mean
That You Give Up Any Hopes Of Change Or Improvement.
I Was Talking To A Friend One Time Who Had
Recently Lost His Job, Was Losing His Condo On The
Lake, And Was Sure He Was About To Lose His Truck.
He Didn't Know What Was Going To Happen Or
Where He Was Going To Go From Here!?!?
After Some Good Training Sessions, Some
Positive Conversations, And Faith That He Always
Kept No Matter How Rough It Got; He Had
Accepted Who He Was And Where He Was In Life.
Now He Is The Proud Owner Of CrossFit Point Break,
And A Positive Mentor, And A Role Model For The Many
People Who Look Up To Him. Acceptance People...
That Is The First Step To A Lifetime Full Of Growth
& Prosperiety!

"There Are Two Primary Choices In Life: To
Accept Conditions As They Exist, Or Accept
The Responsibility For Changing Them" -Denis Waitley

TRAINING
Elevated Dead Lifts *12 Inches
4x4x4x4x4x4

WOD
5 Rounds:
100m OH Walk #135 / #95
10x Air Squats
5x Burpee

-I Am Legend

A LEADER & FRIEND

"Once A Man Has Made A Commitment To A Way
Of Life, He Put's The Greatest Strength In The
World Behind Him. Its Something We Call Heart
Power. Once A Man Has Made This Commitment,
Nothing Will Stop Him Short Of Success."
-Vince Lombardi

TRAINING
Hang Snatch
3x3x3x3x3

WOD
10 Rounds:
1x Deadlift #275 / #185
1x Dual KB Box Jump #35 / #24
1x Rope Climb

-I Am Legend

FIGHT OR FLIGHT?

"FIGHT OR FLIGHT"

By It's Very Design The Fight Or Flight Response
Leads Us To Fight Or To Flee - Both Creating
Immense Amounts Of Muscle Movement And
Physical Exertion. This Physical Activity Effectively
Metabolizes The Stress Hormones Released As
A Result Of The Activation Of Our Fight Or Flight
Response. Once The Fighting Is Over - Which Triggered
The Response - Has Been Eliminated, Our Body
& Mind Return To The State Of Calm. So,
Remember The Next Time You Find Yourself
In The Middle Of That 3, 5, or 7 Round WOD......
FIGHT! It'll Be Over Soon!!!

TRAINING
OHS
6x6x6x6x6

WOD
12 Minute Amrap:
3x OHS #95 / #65
6x TGU #53 / #35
9x KB SDHP

-I Am Legend

DEVOTE, MAKE IT HAPPEN & OVERCOME

Change Is A Word We Hear Oh So Often. Whether
We Like It Or Not, Things Are Going To Change; We
Can Influence How They Change, And Whether
The Change Has Positive Direction For Our Life.
There Is Much That Affects Our Own Well Being That
Is Within Our Control. Change Will Sweep Through
Our Life, As Needed, To Take Us Where We're Going.
We Can Trust That Our Higher Power Has A Plan In
Mind, Even When We Don't Know Where The Changes
Are Leading. We Can Trust That The Change Taking
Place Is Good, And The Wind Will Carry Us Where
We Need To Go.

TRAINING
Muscle Up Progression *From Ground Or Box
Work On Pulling To Chest, Shoot Through, And
Stabilizing Top Position.

WOD
10 Rounds:
15x Deadlift #135 / #95
15x Push Ups *With Release

-I Am Legend

IS SACRIFICE NECESSARY?

"The Important Thing Is This, To Be Able At
Any Moment To Sacrifice What We Are; For What
We Could Become." -Charles Dubois

Whether You Are In Those Last Few Yards Of
Dragging That Heavy Load, Or There Are A Few
Minutes Left In That Amrap, Or You Have Two More
Reps To Go, And The Bar Feels Like It's Slipping I
Want You To Remember.... You Have All Put In
Hours Upon Hours Of Commitment To Reach A Level
That Not Everyone Will Experience. It Takes
Discipline, Dedication, And Drive To Accomplish
Our Hardest Tests. Sacrifice Out There This Weekend
Fellas And The Reward Is Eternal. Good Luck: Scott Wells,
Josh Parker, Ryan Barker, Francisco Salgado, And All
Athlete's Competing This Weekend At The Competition.

TRAINING
Bench Press
3x3x3x3x3

Snatch Pulls *From Pocket
1x1x1x1x1x1x1

WOD
10 Rounds:
10x Wall Ball #24 / #20
15x Double Unders

-I Am Legend

IT'S THE SIMPLE STUFF

"You Is Kind, You Is Smart, You Is Important!"
I Can't Help But Think This Message Needs To
Spread To Every Child And Adult On The Planet!
This Self-Affirmation, Like Many Others, Empower
Us To Live Our Lives To The Fullest. Students And
Adults Experience Times Of Stress And Rejection.
Believing In Ourselves By Combating The Negative
With Positive Thinking Helps To Reprogram Our
Unconscious Mind. So, Remember Be Kind!

TRAINING
Power Snatch
5x5x5x5x5

WOD
4 Rounds:
200m Run
8x Bar Facing Burpee
10x OHS #95 / #65

-I Am Legend

WHAT IS A NEW YEARS RESOLUTION?

"I Never Make New Year Resolutions Anymore," The
Man Told Me, "I Never Keep Them Anyway." First,
We All Need Changes. Some We Find Very Hard To
Admit To Ourselves. I've Heard People Who Say,
"I Have No Regrets About My Life. If I Had To Do It
Over Again, I'd Do It The Same Way." But That Attitude
Is Way Too Blind And Self-Serving So Far As I'm
Concerned. There Is Great Power In Confession---
To Ourselves And To Others. Owning Up To Our
Failures Is The First, Painful Step On The Road To
Something Better. Have A Blessed 2012

TRAINING
Deadlift
3x3x3x3x3

WOD
5 Rounds
3x Power Clean #185 / #135
15x Double Unders
5x C2B Pull Ups

-I Am Legend