QUOTE OF THE DAY: "I really don't think life is about the I-could-have-beens. Life is only about the I-tried-to-do. I don't mind the failure but I can't imagine that I'd forgive myself if I didn't try." - Nikki Giovanni
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
4 RNDS
4 x Rollouts (w/ 3sec pause)
8 x Plyo Push-Ups (Med Ball)
12 x TRX DB Lunges (6/6)

**CONDITIONING**
4 RNDS
20 x TRX Rows
20 x TRX Crunches
20 x KB Swings
20 x Sprinter Starts
Sign up for the Help Our Heroes 5k - follow the link for info
http://www.veteranlowtohighchallenge.com/5k/virginia-beach/
---WORKOUT OF THE DAY---

*CONDITIONING*

BUY IN: 100 x Double Unders

|

3 RNDS

5 x Power Cleans (1st rnd - 165#/105#...2nd rnd 185#/115#...3rd rnd - 205#/125#)

20 x Burpees

|

CA$H OUT: 50 x AbMat Sit-Ups

 
 
QUOTE OF THE DAY: "The simple truth is that power isn’t control at all- power is strength, and giving that strength to others. A leader isn’t someone who forces others to make him stronger; a leader is someone willing to give his strength to others so that they may have the strength to stand on their own.” - Beth Revis
- HYBRID GAMES -

!!!SIGN UP TODAY!!!


Saturday Sept 6th is the day...sign-up is under way. Give your $20 to a coach and get your name on the board to reserve your spot. There will be Male & Female RX/Scaled Divisions. RX athletes should be able to do all of the Open WOD's as prescribed (pull-ups, double-unders, OH squats, etc...). We look forward to an awesome event.
---WORKOUT OF THE DAY---

*SKILL*

OH Squats

Beginners - practice/technique...Int/Adv - 3 x 10

**CONDITIONING**

Row Sprint Intervals

5 RNDS

1min on/1min off

 
 
QUOTE OF THE DAY: “Life is a balanced system of learning and evolution. Whether pleasure or pain; every situation in your life serves a purpose. It is up to us to recognize what that purpose could be.” - Steve Maraboli
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*
4 RNDS

5 x Frog Crunch/Pike Combo
10 x Swimmers Row
10 x High Jumps

**CONDITIONING**
PARTNER WORKOUT
...one partner working - one partner resting...

2000m Row
100 x Bridges
100 x V Sit-Ups
---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

3-Position Power Snatch

6 x 1

(work up to AHAP)

**CONDITIONING**

3 RNDS

400m Run

10 x Handstand Push-Ups

15 x Deadlifts @ 225#/145#

!!!SIGN UP FOR THE HYBRID GAMES TODAY!!!
 
 
QUOTE OF THE DAY: "A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." ~Vince Lombardi
- HYBRID GAMES UPDATE -
!!!Sign-Up Starts Today!!!
Today is the day...sign up to compete with your fellow Hybrid athletes in the 2nd Annual Hybrid Games! The competition will be held on Saturday Sept. 6th starting at 9am. There will be a $20 entry fee that can be paid in cash or check to a coach (preferably Coach Roman) by Friday Sept. 5th at Noon. Workouts will be released later that day. 

Remember that there will be Male/Female Scaled & RX Divisions. There will be 3 workouts, just like last year: a strength/lifting event, and 2 skill/conditioning events. The 3rd event will be the final and everybody will compete in it. We're looking forward to an awesome event - DON'T MISS IT!!!
...CHECK OUT THESE HIGHLIGHTS FROM LAST YEAR'S HYBRID GAMES...
https://www.facebook.com/media/set/?set=a.494321423979013.1073741835.192473704163788&type=3
---WORKOUT OF THE DAY---

*STRENGTH*

4 RNDS

6 x DB Snatches (3/3) AHAP

8 x Strict Toes-to-Bar

10 x Pistols (5/5)

**CONDITIONING**

10 - 1

Wall Ball Shots @ 20#/14#

1 - 10

Box Jumps @ 24"/20" 

 
 
QUOTE OF THE DAY: “My scars remind me that I did indeed survive my deepest wounds. That in itself is an accomplishment. And they bring to mind something else, too. They remind me that the damage life has inflicted on me has, in many places, left me stronger and more resilient. What hurt me in the past has actually made me better equipped to face the present.” - Steve Goodier
---WORKOUT OF THE DAY---

**CONDITIONING**

"CINDY"

20min AMRAP

5 x Pull-Ups

10 x Push-Ups

15 x Air squats

 
 
QUOTES OF THE DAY: “Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.” - T. Alan Armstrong

“Show class, have pride, and display character. If you do, winning takes care of itself.” - Coach Paul “Bear” Bryant
...couldn't decide between these two - so I just put up both of them...
(...because I can...)
- HYBRID OLYMPIC LIFTING MEET -
Come join your coaches and fellow athletes this Saturday Sept. 23rd for another practice Oly lifting meet put on by Coach Brenden and the BB Club.

Just like last time it will be run just as an official meet, without all the stress and pressure. This is just for fun and experience...so join us on Saturday to get your total!

Saturday Sept. 23th - 9am @ Hybrid
SEE YOU THERE!
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

10 x Deep (Supine) Rows

10 x One-Arm DL (5/5)

1min Plank (weighted as needed)

**CONDITIONING**

10min AMRAP

10 x Crunches

10 x Chest Presses

10 x Jump Squats

10 x Ball Slams @ 20#/14#

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

E.M.O.M. x 10mins

1 x Clean & Jerk

(work up to as heavy as possible)

**CONDITIONING**

1mile Run (for time)

 
 
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
- HYBRID OLYMPIC LIFTING MEET -
ATTENTION: All Barbell Clubbers, Olympic weightlifting lovers, Competitors, or any CF'ers or Hybrid athletes looking for something to do on this Saturday morning (8/23)...

Coach Brenden and the BB Club will be running a mock Olympic lifting meet this Saturday 9am @ Hybrid. This is just for fun and experience...no need to worry about it as a competition. It will be run as close to an official meet as possible, all the way down to the weight class, weight jumps, and attempts. You can even wear a singlet if you choose to.

There's no entry fee and it's open to all Hybrid athletes - if you're not a Hybrid athlete but want to participate, see Coach Brenden for a special invitation. Hope to see you there to sling some barbells, or to cheer your fellow athletes on.

!!!DON'T FORGET ABOUT THE 2nd ANNUAL HYBRID GAMES COMING ON SATURDAY SEPT 6th!!!

(...DETAILS COMING SOON...)

---WORKOUT OF THE DAY---

*STRENGTH*

3 RNDS

30sec L-Sit

10 x DB Rows AHAP (each side)

**CONDITIONING**

5 RNDS

250m Row

10 x KB Swing 53#/35#

5 x Burpee Pull-Ups






 
 
All workouts for this week will be posted on the Hybrid CF facebook page while Coach Roman is out of town...normal blog posting will continue when he returns

https://www.facebook.com/pages/Hybrid-CrossFit/192473704163788?ref=hl

 
 
QUOTE OF THE DAY: “The two most important days in your life are the day you are born and the day you find out why.” - Mark Twain
WEEKEND SCHEDULE

Saturday: 8am - 11am OPEN GYM (No CF Classes)

Sunday: NO CLASS

Come out and support Team Hybrid as they compete in the 3rd Mid-Atlantic Garage Games at the VA Beach Sportsplex on Sat & Sun from 9am-2pm...there will be a 5$ spectator fee. Hope to see you there!
---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

E.M.O.M. x 8mins

Clean + Hang Clean @ 75%-80%

**CONDITIONING**

4 RNDS

400m Run

20 x Deficit Push-Ups (45# plates/25# plates)
 
 
QUOTE OF THE DAY: “In a nutshell: Stress is stress - no matter whether it's from exercise or from lifestyle - and the more stress you're placing on yourself from your lifestyle, the less stress you'll be able to place on yourself from exercise.” - Ben Greenfield
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

10 x Deep Rows

10 x Box Dips

10 x Weighted Step-Ups (5/5) AHAP

**CONDITIONING**

8min AMRAP

8 x TRX Rows

8 x TRX Pistols

8 x TRX Pikes

8 x KB Swings @ 53#/35#
---WORKOUT OF THE DAY---

*CONDITIONING*

(PARTNER WOD)

20min AMRAP

10 x Pull-Ups

10 x Wall Ball Shots @ 20#/14#

10 x Sit-Ups