QUOTE OF THE DAY: “We believe in bravery. We believe in taking action. We believe in freedom from fear and in acquiring the skills to force the bad out of our world so that the good can prosper and thrive. If you also believe in those things, we welcome you.” - Veronica Roth
31 Heroes will be held in Norfolk at Waterside Park on August 2nd - choose your partner and sign up by July 28th to get your t-shirt before the event. Sign up at:
- 31 HEROES 2014 -
It's that time of year again for the 31 Heroes Memorial WOD. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long - one minute in remembrance of each hero. The rep scheme is 8-6-11, the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

---WORKOUT OF THE DAY---

*STRENGTH*

Strict Press

5 - 5 - 5

**CONDITIONING**

5 RNDS

15 x Box Jumps

20 x Push-Ups

 
 
QUOTE OF THE DAY: “When you are living the best version of yourself, you inspire others to live the best versions of themselves.” - Steve Maraboli
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

12 x Deep Rows

1min Side Plank

(...2 rnds left/2 rnds right...)

12 x Weighted Step-Ups (6/6)

**CONDITIONING**

E.M.O.M. x 12mins

...alternate movements...

15 x Atomic Push-Ups

15 x I-Bridges

15 x TRX Rows
...GET YOUR FITAID IN THE VENDING MACHINE BY THE FRONT DESK...

https://www.drinkfitaid.com/

!!!CONGRATULATIONS!!!

...to Hybrid athlete Teresa on her strong finish in her very first competition (RX Division) - she tied for 4th place in a tough field with 2 regionals competitors!


GREAT JOB, TERESA!
---WORKOUT OF THE DAY---

*CONDITIONING/SKILL*

E.M.O.M. x 16mins

(alternating movements)

ODD ROUNDS: 3 x Squat Cleans @ 135#/95#

|

EVEN ROUNDS: 5 x Burpee Pull-Ups

 
 
QUOTE OF THE DAY: "Simply put, confidence is your belief in your ability to succeed. While you probably already know that confidence is critical to performance, further support of this belief is found through research on élite athletes; high confidence is a skill that consistently characterizes élite athletes. However, being confident doesn’t mean that you never doubt yourself. In fact, highly confident élite athletes still report negative thoughts and concerns about performance." - Gregg Swanson
From the TABATA TIMES article "Confidence and High Intensity Performance" - read the entire article at:

http://www.tabatatimes.com/confidence-high-intensity-performance/
---WORKOUT OF THE DAY---

*STRENGTH*

3 RNDS

Max Reps Strict Pull-Ups

Weighted Plank - 1 minute

**CONDITIONING**

6min AMRAP

3 x Hang Power Cleans @ 155#/105#

6 x Push-Ups

9 x Air Squats




 
 
QUOTE OF THE DAY: “The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow.” - Thomas Paine
...DON'T FORGET TO GET YOUR FITAID FROM THE VENDING MACHINE BY THE FRONT DESK...
This stuff is awesome - check out their website for info:

https://www.drinkfitaid.com/
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

8 x Chest Flies

12 x OH TRX Lunges (6/6)

24 x Russian Twists @ 25#/15#

**CONDITIONING**

"TRX (Rowing) Helen"

3 RNDS

500m Row

21 x KB Swings (Russian) @ 53#/35#

12 x TRX Rows
---WORKOUT OF THE DAY---

*CONDITIONING*

...PARTNER WOD...

2 RNDS

2mins per station...one partner working/one resting...no transition time...no rest between rnds

(score = total reps)

1. Power Snatch @ 75#/55#

2. Sit-Ups

3. Box Jumps @ 24"/20"

4. KB Swings @ 53#/35#

5. Row (Calories)

NOTE: only ONE set of equipment per team

 
 
QUOTE OF THE DAY: “I’ve been chained to my bathroom scale for two decades now. I’ve used the number on my scale to tell me if I’m valuable or not. I’ve let the number on my scale destroy many beautiful opportunities in my life such as scheduling family photos, having fun at the beach, or giving myself 100% in intimacy. I’ve let the number on the scale tell me if I should be confident in who I am. I’ve let the number on the scale tell me if I am worthy of kind thoughts from others. Ultimately, I’ve always let some ridiculous number on the bathroom scale tell me whether or not I should love myself.” - Dan Pearce
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Overhead Squat

Beginners: Technique/Mobility...Intermediate/Advanced: find 1RM

**CONDITIONING**

10 - 1

Thrusters @ 95#/65#

Burpees

Toes-to-Bar




 
 
QUOTE OF THE DAY: "Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn't matter when you start or finish, just start, no deviations, no excuses." - Tom Platz
Picture
Coach Charlie at 31 Heroes 2013
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

6 x Body Saws

9 x Strict Bridges

12 x Bicep Curls

**CONDITIONING**

4 RNDS

10 x TRX Rows

10 x TRX Chest Press

15 x TRX Crunches

15 x Jump Squats
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

6 x Barbell Complex...starting @ 70%

(BB Complex = Clean + Hang Clean + Jerk)

**CONDITIONING**

10min Row

(for meters)

 
 
QUOTE OF THE DAY: “'Sometimes I think we forget about training our brain. We spend all of our time training our body but we forget about the brain,' Horan said. 'If you can train the brain, your body will go so much further than you think it can.'” - Dani Horan
From the CrossFit Games article "Brain Training" - read the entire article at:

http://games.crossfit.com/article/brain-training
Picture
COACH ROMAN WITH THE FRIDAY 10am CLASS - WE HAD AN AWESOME CLASS WITH SOME VISITORS FROM NORTH CAROLINA. THANKS FOR COMING IN, GUYS - YOU'RE WELCOME BACK ANY TIME!
...Hybrid athletes Mike & Teresa working on their Split Snatches...

---WORKOUT OF THE DAY---

*STRENGTH*

4 RNDS

6 x DB Strict Press (both arms)

8 x Good Mornings

10 x Pistols (5/5)

**CONDITIONING**

3 RNDS

1min Wall Ball Shots @ 20#/14#

1min Rest

[Score = Total WBS]

 
 
QUOTE OF THE DAY: “People who lack the clarity, courage, or determination to follow their own dreams will often find ways to discourage yours. When you change for the better, the people around you will be inspired to change also....but only after doing their best to make you stop. Live your truth and don't EVER stop.” - Steve Maraboli
CONGRATS TO COACH DJ FOR HIS 1st PLACE FINISH IN THE 85kg MASTERS DIVISION AT THE SUMMER LIFT-OFF AT WILMINGTON WEIGHTLIFTING

---WORKOUT OF THE DAY---

*SKILL*

Max Height Box Jump

**CONDITIONING**

12min AMRAP

20 x Goblet Lunges @ 53#/35#

10 x Deadlifts @ 185#/125#

5 x Wall Walks

 
 
QUOTE OF THE DAY: “People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them.” - George Bernard Shaw
Picture
GET YOUR FITAID FROM THE VENDING MACHINE BY THE FRONT DESK
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

10 x Deep Rows

10 x One-Arm Thrusters (5/5)

10 x V-Ups

**CONDITIONING**

4 RNDS

12 x Swimmers Row

1min Side Plank

12 x Pistols

12 x X-Pulls
Picture
...CROSSFIT GAMES ARE JUST A FEW WEEKS AWAY...

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Cluster (Clean + Thruster)

...find 1RM...

**CONDITIONING**

"GRACE"

30 x Clean & Jerks @ 135#/95#

...for time...

 
 
QUOTE OF THE DAY: "On Power: It is for us to pray not for tasks equal to our powers, but for powers equal to our tasks, to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal.” - Helen Keller
Picture
Congrats to Hybrid athlete Nick K. on his MONSTER 429# back squat! He has been hitting it hard in Coach Andrew's strength class. Nice work, Nick!
!!!DON'T FORGET!!!

We now have FitAid Recovery Drink in the vending machine by the front desk for $3...check out their web site:

https://www.drinkfitaid.com/

---WORKOUT OF THE DAY---

*STRENGTH*

Weighted Pull-Ups

6 - 6 - 6 - 6

**CONDITIONING**

3 RNDS

500m Row

12 x Toes-to-Bar

12 x Wall Ball Shots @ 20#/14#