QUOTE OF THE DAY: “The world’s greatest achievers have been those who have always stayed focused on their goals and have been consistent in their efforts.” - Roopleen
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*
4 RNDS
12 x TRX Sit-Ups
12 x Y-Pulls
12 x TRX OH Lunges (6/6)

**CONDITIONING**
10min AMRAP
10 x Triceps Extensions
10 x TRX Bridges
10 x Walking Lunges w/ Med Ball @ 20#/14#

---WORKOUT OF THE DAY---

*STRENGTH*

3 RNDS

15 x Weighted Sit-Ups

**CONDITIONING**

3 RNDS

500m Row

6 x Squat Cleans @ 225#/145#

 
 
QUOTE OF THE DAY: "The snatch is simply lifting a barbell from the floor to overhead in one quick motion. However, this basic description barely begins to explain the complexity of the lift. The snatch requires a combination of strength, coordination, explosiveness, mobility and stability not seen in any other exercise." - Zachary Long
From the CrossFit journal article "The Full Snatch" - read the full article at:
http://library.crossfit.com/free/pdf/CFJ_2014_07_Snatch_Long4.pdf
!!!LAST WEEK TO SIGN UP FOR 31 HEROES!!!
Saturday August 2nd @ Town Point Park in Norfolk

Choose your partner and sign up by Tuesday 7/28 to get your t-shirt in time for the event

http://www.eventbrite.com/e/31heroes-norfolk-va-main-event-heat-signup-tickets-12153556615?aff=efbnen

- 2014 CROSSFIT GAMES -

RICH FRONING AND CAMILLE LEBLANC-BASINET CROWNED "FITTEST ON EARTH" 2014

Congratulations to Rich Froning Jr. for his 4th consecutive title and to Camille for her 1st

---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

Handstand Push-Ups 

Beginners: Technique/Practice

Advanced: 3 x Max Effort Sets

**CONDITIONING**

OPEN WOD 12.3

18min AMRAP

15 x Box Jumps @ 24"/20"

12 x Push Press @ 115#/75#

9 x Toes-to-Bar

 
 
QUOTE OF THE DAY: "The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back." - Henry Rollins
!!!WEEKEND SCHEDULE ANNOUNCEMENT!!!
Coach Erin, Coach Brenden, and Coach Andrew will be at the Olympic weightlifting meet...so there will be a slight change in the Saturday morning schedule:

9am - 10am: Barbell Club w/ Coach Roman
10am - 11am: Open Gym
11am - Noon: CrossFit Class w/ Coach Roman

Sunday morning will remain the same:
11am - Noon: CrossFit Class

...GOOD LUCK COACH ANDREW, COACH ERIN, COACH DJ, & COACH BRENDEN...

Good luck to Coaches Andrew, Erin, DJ, and Brenden as they head to Ashland, VA for the 2014 VA State USA Weightlifting Championships and Open on Saturday July 26th - time to throw some weight around!
---WORKOUT OF THE DAY---

*CONDITIONING*

15min AMRAP

10 x Pull-Ups

10 x KB Snatches @ 53#/35#

200m Run

 
 
QUOTE OF THE DAY: "This life is temporary, this body is temporary, but while I'm here I want to get as much out of it as I can." - Rich Froning Jr.

"In training, you listen to your body...in competition, you tell your body to shut up." Rich Froning Jr.

"Believe in yourself and all that you are. Know there is something inside you that is greater than any obstacle. - Christian D. Larson

- CROSSFIT GAMES 2014 -
Turn on your TV to watch the CrossFit Games on ESPN Friday and Saturday nights—6-7 p.m. PT Friday and 5-7 p.m. PT Saturday—and move over to ESPN2 to watch the final on Sunday evening—5-6 p.m. PT.
31 Heroes Memorial WOD - August 2nd in Norfolk @ Waterside Park
...Grab a partner and sign up for the 3rd annual 31 Heroes workout...

31 Minute AMRAP
8 x Thrusters @ 155#/105#
6 x Rope Climbs
11 x Box Jumps @ 30"/24"

One partner does AMRAP while other runs 400m with a sandbag - upon completion of the run, partners switch - continue for 31mins

https://www.eventbrite.com/e/31heroes-norfolk-va-main-event-heat-signup-tickets-12153556615
- TRX WORKOUT -

(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

12 x X-Pulls

12 x Pikes

12 x Pistols (6/6)

**CONDITIONING**

15min AMRAP

250m Row

5 x Rollouts

10 x Russian KB Swings @ 53#/35#

15 x Jump Squats

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Hang Snatch

...work up to a 1RM...

**CONDITIONING**

9min AMRAP

7 x Hang Power Snatches @ 95#/65#

14 x Lunges

 
 
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)