QUOTE OF THE DAY: “Be not the slave of your own past - plunge into the sublime seas, dive deep, and swim far, so you shall come back with new self-respect, with  new  power, and with an advanced   experience that shall   explain and overlook the old.” - Ralph Waldo Emerson
Your coaches and fellow Hybrid athletes will be competing in the New Year's 2015 Olympic Lifting Throwdown at CF Callused. Come out and support them and meet other athletes from the Hampton Roads CF Community!
This is a non-sanctioned meet with the purpose of bonding, meeting new people, having fun, and supporting your fellow athletes. Please come out if you have a chance.
CrossFit Callused
124 Robert Hall Ct. Ste 103
Chesapeake, VA 23324


1000m Row
30 x Sit-Ups
20 x Wall Ball Shots @ 20#/14#
10 x KB Swings @ 72#/53#
Sorry, Guys - no 6am class this morning - remaining schedule has not changed but stay tuned for updates.
QUOTE OF THE DAY: “Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” - Mahatma Gandhi
(@ 5:30pm w/ Coach Roman)

10 x Supine Rows
10 x KB Windmills (5/5)
1min Plank (weighted as needed)

E.M.O.M. x 10mins
ODD mins: Plank Combo
5 x Side Crunches (Right)
5 x Side Crunches (Left)
5 x Frog Crunches
EVEN mins: 10 x Box Jumps @ 24"/20"

"Make sure you understand something right from the beginning. I have to start this article by talking about myself, but I’m going to transition into talking about YOU. And you want to hear what I’ve got to say, because it might keep you from having workouts that are as wretched and miserable as the one I had this morning."
From the Catalyst Athletics article "Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well & Enjoying Life"

Hang Clean
2 - 2 - 2 - 2 - 2

E.M.O.M. x 12mins
ODD mins: 15 x Push-Ups
EVEN mins: 30 x Double Unders
QUOTE OF THE DAY: “You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do.” - Eleanor Roosevelt
"When I first started, I was pretty frightened by the intimidating athletes in the classes. They all seemed to speak a language I didn’t understand, as they flexed their muscles and performed the exercises effortlessly. But, over time, I’ve enjoyed getting to know a great bunch of people and becoming more comfortable in the classes. Now part of the fun of my training is catching with my friends and sharing tips and ideas on health and fitness."
From the Tabata Times article "5 Things I Learned from Strength Training" - read the article at:


6 x OH Barbell Lunges (3/3)
12 x Chest-to-Bar Pull-Ups

5min AMRAP
5 x Burpees
10 x Alternating One-Arm KB Swings (5/5) @ 53#/35#
15 x Air Squats

QUOTE OF THE DAY: “Only those who dare to fail greatly can ever achieve greatly.” - Robert F. Kennedy

5 x Strict Press
Max Effort - 1min Row

1 x Snatch @ 135#
3 x Strict Pull-Ups
5 x Pistols (5rnds Right/5rnds Left)

NOTE: Squat, Muscle, Power, & Split Snatch allowed
QUOTE OF THE DAY: "Character isn’t something you were born with and can’t change, like your fingerprints. It’s something you weren’t born with and must take responsibility for forming." – Jim Rohn

Coach Roman will be taking orders until Sunday 1/25 - order will be put in on Monday 1/26. See him or stop by the front desk for an order form. Remember: money must be turned in with order form (cash or check - made out to Roman Garanzuay).
"As we all know, Olympic weightlifting technique is very complex. People talk (and write) about it all the time, and there are some major disagreements about certain points. I feel bad for newbies sometimes, because they’re trying to get reliable information about how to lift correctly, and then they get on the internet and read articles that seemingly contradict the hell out of each other. The people who write these articles are all (supposedly) weightlifting experts, and they’re taking turns kicking each other in the balls about whether a snatch is supposed to resemble a jump, jump-shrug, jump-pull, jump-yank, jump down turn around pick a bale of cotton, triple extension, quintuple extension, catapult, bazooka, cat o’ nine tails, etc."
From the Catalyst Athletics article "What You SHOULD Be Learning From the Weightlifting World Championship" - read it at:
(@ 5:30pm w/ Coach Roman)

10 x Reverse Swimmers Rows
10 x Rollouts
10 x OH Step-Ups (5/5)

10min AMRAP
5 x One-Arm Bridges
10 x Jump Lunges
5 x One-Arm Bridges
10 x V Sit-Ups
20 x KB Deadlifts @ 70#/53#

Kettlebell Combo (Right Side + Left Side = 1rnd)
5 x KB Cleans
5 x KB Lunges
5 x KB Push Press

6min AMRAP
6 x KB SDHP @ 72#/53#
6 x Burpees
6 x Knees-to-Elbows

QUOTE OF THE DAY: “You cannot swim for new horizons until you have courage to lose sight of the shore.” - William Faulkner
"Sleep quality means you are sleeping throughout the night in deep sleep without any interruptions. This means that waking up to go pee in the middle of the night — although common — is not normal. If you are not in deep sleep, your body’s ability to create hormones (such as growth hormone, testosterone, cortisol, and thyroid hormone) is drastically compromised, leaving you in a less optimal health state."
From "Precious Sleep: How to Maximize Your Sleep and Feel Better" - read the article at:

20min AMRAP
250m Row - OR - 200m Run
10 x Thrusters @ 95#/65#
15 x Box Jumps
20 x Sit-Ups

QUOTE OF THE DAY: “I am only one, but I am one. I cannot do everything, but I can do something. And because I cannot do everything, I will not refuse to do the something that I can do.” - Edward Everett Hale

If you want to get one of the new Hybrid t-shirts, tanks, or hoodies - you need to fill out this order form and turn it in with your money. You can get a form from Coach Roman or you can pick one up from the front desk. Again...you MUST turn in your money (cash or check - made out to Roman Garanzuay) with the form. Deadline will be Sunday 1/25. I will be sending the order out on Monday 1/26. If you don't get your order in time, then you will have to wait for the next go-round. Tees and Tanks are $20, Hoodies are $40...all of them come in either Green, Blue, or Black.
!!!Good work, Quad Squad & Ashley!!!
Congrats to the Quad Squad (Coach Erin and Hybrid athlete Teresa) and Hybrid athlete Ashley for an awesome showing at the annual Team Grit competition this weekend at the Hampton Convention Center - Quad Squad finished in 7th place in a very competitive Women's RX Division. Ashley and her teammate finished 4th in the Co-Ed Scaled Division. Awesome job representing Hybrid! 
(@ 5:30pm w/ Coach Roman)

10 x Strict Bridges
10 x Goblet Lunges (5/5)
10 x Pikes

750m Row
30 x TRX Crunches
20 x Sprinters Starts
10 x TRX Push-Ups

"So this year, don’t be afraid. Forget about the judges and the WODs. Forget about the skills you aren’t good at, or how slow you may be. This is about achievement, strength, and community. This is about learning who you are as an athlete and learning from other athletes. This is about fellowship and fun, and pushing yourself to limits you didn’t know were possible."
From the Tabata Times article "Why You Shouldn’t Be Scared of the CrossFit Open" - read the article at:

Max Effort Handstand/Incline Push-Ups
Max Effort 1min Double/Single Unders

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Wall Ball Shots@ 20#/14#
KB Swings @ 53#/35#
CA$H OUT: 400m Run
"Be proud of your hard work and accomplishments, but never be completely satisfied and never forget you’re not the only one out there working hard. You can always do more, do better, and help others do the same.”
- Greg Everett -

Saturday - Jan 17th (1pm - 4pm)
@ Hybrid CF

LAST REMINDER about tomorrow's Nutrition Seminar with Coach Roman - no need to register, just show up at Hybrid on Saturday before 1pm with your $20 (cash or check - made payable to Roman Garanzuay). You'll be introduced to Flexible Dieting and figure out your caloric intake for the day, as well as what your ratio of macronutrients should be...and how to track them. It'll be a great day of learning and seeing how implementing Flexible Dieting is the best way to meet your fitness goals.

"With the arrival of the new year, many people will be initiating new plans and projects. Ask yourself the question: What makes me better? If you don’t know the answer to this question, maybe it’s time to investigate what does."
From the Tabata Times article "The “rEvolution” of ME, Not Fitness" - read the article at:


Max Effort Ring/Box Dips (weighted as needed)
12 x Pistols (6/6 - weighted as needed)

BUY IN: 20 x Burpees
10 x Deadlifts @ 225#/155#
30 x Double Unders
CA$H OUT: 20 x Burpees

QUOTE OF THE DAY: “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.” - Mario Andretti

Nutrition Seminar (Flexible Dieting)
Saturday 1/17 @ 1pm - 4pm
Hybrid Training Center - CF Floor
Come and join Coach Roman as he introduces you to Flexible Dieting. You'll find out what it is, how it can work for you, and how to implement it into your daily life. You may think that you've "tried everything" and not gotten the results that you want, but Flexible Dieting - when done properly AND consistently - is the key to long term and sustainable results when it comes to health, performance, and aesthetics. Cost is $20/person. See Coach Roman to sign up or just show up on Saturday with your money (cash or check - made out to Roman Garanzuay).
Team Grit - Partner Competition
Saturday 1/17 & Sunday 1/18 @ 8am - 6pm
Hampton Roads Convention Center
We have some Hybrid athletes and coaches competing this weekend in the annual Team Grit partner competition. On Saturday Coach Erin and Hybrid athlete Teresa will join forces and become "The Quad Squad" as they compete in the Women's RX Division. On Sunday, Hybrid athlete Ashley will join with an athlete from another gym as they compete in the Co-Ed Scaled Division. We know they will represent Hybrid well, as always. There will be a small spectator fee at the event. See link for info:

(@ 5:30pm w/ Coach Roman)

10 x Bicep Curls
10 x Chest Flies
10 x Pistols (5/5)

8min AMRAP
8 x One-Arm KB Swing @ 53#/35#
16 x Jump Squats
8 x One-Arm KB Swings @ 53#/35#
16 x TRX Crunches


5 x DB Push Jerks
10 x Med Ball Pikes

10min AMRAP
(Partner or Individual)
10 x Wall Ball Shots @ 20#/14#
10 x KB Swings @ 53#/35#
10 x Box Jumps @ 24"/20"