QUOTE OF THE DAY: “Self-confidence is not the same thing as ego. This is not to say that the two don’t (frequently) dance hand in hand down the street, pushing over old ladies in crosswalks and kicking baby kittens. But they are definitely not the same entity. Ego is thinking you have all the answers. Self-confidence is knowing you don’t have the answers, but being pretty sure that you will be able to find them.” - Maggie Stiefvater
- CF STRIKING COURSE -
Join our homies at Olympus Fitness and Martial Arts (CF Indomitus) as they host a Striking Trainer Course...this is a specialty cert put on by instructors from CF HQ.
WHEN: (Sat) June 21st & (Sun) June 22nd
8:30am - 4:30pm
WHERE: Olympus Fitness & Martial Arts
2126 Great Neck Square, Virginia Beach, Virginia 23454
...follow the link for all of the event info and for the registration link...

https://www.facebook.com/events/1384964461784235/
---WORKOUT OF THE DAY---

*SKILL*

Double/Triple Under Practice

**CONDITIONING**

"ANGIE"

100 x Pull-Ups

100 x Push-Ups

100 x Sit-Ups

100 x Squats

 
 
QUOTE OF THE DAY: “As Aristotle said, 'Excellence is a habit.' I would say furthermore that excellence is made constant through the feeling that comes right after one has completed a work which he himself finds undeniably awe-inspiring. He only wants to relax until he's ready to renew such a feeling all over again because to him, all else has become absolutely trivial.” 
- Criss Jami
OLYMPIC LIFTING CLINIC w/ TOM SROKA
Saturday - May 24th @ Hybrid
(10am - 4pm)
Improve your Snatch and Clean & Jerk with Nationally-Ranked Olympic Weightlifter Tom Sroka from Team MDUSA! Spots are limited...sign up now to reserve yours!
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

1min TRX Plank

10 x TRX OH Lunges (5/5)

20 x DB Snatches AHAP (10/10)

**CONDITIONING**

5 RNDS

20 x TRX Rows

20 x TRX Side Crunches

20 x Air Squats

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

10 x Rope Climbs

(legless if possible)

**CONDITIONING**

2013 REGIONALS INDIVIDUAL EVENT #5

21 - 15 - 9

Deadlifts @ 315#/205#

Box Jumps @ 30"/24"

 
 
QUOTE OF THE DAY: “If your dream is a big dream, and if you want your life to work on the high level that you say you do, there's no way around doing the work it takes to get you there.” - Joyce Chapman
Here's a few action shots from our Wounded Warrior Fundraiser last weekend...for a full photo album follow the link:

https://www.facebook.com/l.php?u=https%3A%2F%2Fwww.dropbox.com%2Fsh%2Fykyc3fkz22nnwj6%2FP0Hz7NAWqQ&h=iAQGVbBWC

(BIG THANKS to Greg Bishop photography - awesome pics, Greg)
WHAT'S ON THE MENU THIS WEEK AT CUSTOM FIT MEALS?
Beef Carbonara, Triple B Bison Burger, Japanese Steakhouse Turkey Burger, Ultimate Sloppy Joe, Kung Pao Pork, Chicken Fra Diavolo, Blackened Chicken Salad, Best Bowl Ever...AND MORE!

Go to the web site and try it today - use "HYBRID" as your discount code for 10% off your first order...

---WORKOUT OF THE DAY---

*STRENGTH*

OH Squat

3 - 3 - 3 - 3 - 3

(w/ 3sec pause at the bottom)

**CONDITIONING**

15 - 12 - 9 - 6 - 3

HSPU (Handstand Push-Ups)

Back Squat @ 155#/105#

 
 
QUOTE OF THE DAY: "In my opinion, recovery may be the most important part of training because without it, there is no future training. Recovery isn’t just stretching after you finish a workout. It isn’t a cool down run after practice or grabbing a protein shake after a heavy weights session. Recovery is a 24 hour a day process that can’t be taken lightly, otherwise you will never operate at 100%. Recovery encompasses your nutrition, supplementation, sleep, stretching, rolling, and anything else that makes your body feel better and gets you ready to go for the next round. If you take any of the above lightly then you are already at a severe disadvantage to your competition because they know it’s important and are doing their best to get better."
From Tom Sroka's blog entitled: "Why Recovery Can’t Be Ignored in Your Training Program"
...read the entire blog at...

http://www.thestrengthagenda.com/2012/08/05/why-recovery-cant-be-ignored-in-your-training-program/

---WORKOUT OF THE DAY---

*CONDITIONING*

20min AMRAP

400m Run

10 x Push Press @ 95#/65#

20 x Walking Lunges

 
 
QUOTE OF THE DAY:   "Every man's heart one day beats it's final beat. His lungs breath their final breath. And if what that man did in his life makes the blood pulse through the body of others and makes them bleed deeper in something larger than life, than his essence, spirit, will be immortalized."  - The Ultimate Warrior
OLYMPIC LIFTING CLINIC w/ TOM SROKA
Saturday - May 24th @ Hybrid
(10am - 4pm)
Improve your Snatch and Clean & Jerk with Nationally-Ranked Olympic Weightlifter Tom Sroka from Team MDUSA! Spots are limited...sign up now to reserve yours!
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

8 x Body Saws

8 x Triceps Ext

16 x One-Arm Thrusters (8/8) AHAP

**CONDITIONING**

BUY IN: 20 x TRX Burpees (10/10)
|
3 RNDS

10 x Pikes

15 x Swimmers Rows

20 x Jump Lunges
|
CA$H OUT: 20 x TRX Burpees (10/10)

---WORKOUT OF THE DAY---

*SKILL*

Handstand/HSPU

**CONDITIONING**

150 x DB Snatches @ 55#/35#

(EMOM: 3 x Burpees)

 
 
QUOTE OF THE DAY: “It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a (workout) that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.” – Henry Rollins
---WORKOUT OF THE DAY---

*STRENGTH*

Strict/Weighted Pull-Ups

3 - 3 - 3 - 3 - 3

**CONDITIONING**

5 RNDS

5 x Box Jumps @ 30"/24"

15 x Sit-Ups

15 x Wall Ball Shots @ 20#/14#

 
 
QUOTE OF THE DAY: “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.” - Leonardo Da Vinci
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*
4 RNDS
10 x Deep Rows
10 x Pistols

**CONDITIONING**
10 - 20 - 30 - 20 - 10

Russian KB Swings @ 53/35

TRX Crunches

Jump Squats

...just some highlights of Hybrid peeps kicking back during the fundraiser...

WE LOVE OUR HYBRID FAMILY!
Picture
SARA & GRETA
Picture
SHARLA, JAYJAY, & SILVIA
Picture
KIM, LINDSAY, PATTY
Picture
STEVEN, JAKE, & KATY
---WORKOUT OF THE DAY---

*STRENGTH*

Back Squat

3 - 3 - 3 - 3 - 3

**CONDITIONING**

10 RNDS

10 x KB Swings @ 53#/35#

25 x Double Unders

 
 
QUOTE OF THE DAY: “Your passion is measured by the difference between your willingness to take actions and your desire to quit. When your desire to quit outweighs your willingness to persist, you are ripe for failure!” - Israelmore Ayivor

!!!FUNDRAISER FOR THE WOUNDED WARRIOR PROJECT WAS A GREAT SUCCESS!!!

Thank you to all the athletes who participated, everyone who donated, our sponsor the Hampton Roads Military Relocation Team, Discount Supplements Direct, and all the volunteers who helped with set up/tear down and kept everything running smoothly. What a great turn-out for our first event at Hybrid! Can't wait for the next one.

(stay tuned to Greg Bishop Photography FB page for pics from the event)

MORE HYBRID NEWS FROM THE WEEKEND...This past Sunday, Hybrid Coaches Erin, DJ, and Andrew participated in the Ogar Strong Olympic Weightlifting Meet at CF Chesapeake. Andrew and DJ took 1st Place in their divisions and Erin  finished 2nd in hers. This is Andrew's second 1st place finish in a row - Erin's second time in the Top 2 - and this was DJ's first meet. Congratulations to all of you and we're proud of all the hard work that you guys put in. Back to training!
WHAT'S ON THE MENU THIS WEEK AT CFM?

Teriyaki Chicken Breast, Beef Meatloaf, Spaghetti & Chicken Meatballs, Mango Chicken Salad, Carolina Style Pulled Pork, Bison Chili, Angus Meatballs, Pesto Turkey Saute, Steak Cantina Bowl, Cowboy Chili...AND MORE!!!

Sign up today and get 10% off your first order by putting "HYBRID" as your discount code!
GOOD JOB COACHES ANDREW, ERIN & DJ!
---WORKOUT OF THE DAY---

*CONDITIONING*

"DT"

5 RNDS

(@ 155#/105#)

12 x Deadlifts

9 x Hang Power Cleans

6 x Push Jerks

 
 
!!!HOPE TO SEE EVERYONE THIS SATURDAY AT OUR WOUNDED WARRIOR FUNDRAISER!!!
WHEN: Saturday, April 5th - heats will start promptly at 9am

WHERE: Hybrid CF - 3636 VA Beach Blvd. Ste. 115 VA Beach, VA 23452

...follow the link for all the info - including the heat sign-up sheet...
https://www.facebook.com/events/675362229168495/?ref_dashboard_filter=upcoming

“I don't want to pass through life like a smooth plane ride. All you do is get to breathe and copulate and finally die. I don't want to go with the smooth skin and the calm brow. I hope I end up a blithering idiot cursing the sun - hallucinating, screaming, giving obscene and inane lectures on street corners and public parks. People will walk by and say, 'Look at that drooling idiot. What a basket case.' I will turn and say to them, 'It is you who are the basket case. For every moment you hated your job, cursed your wife and sold yourself to a dream that you didn't even conceive. For the times your soul screamed yes and you said no. For all of that. For your self-torture, I see the glowing eyes of the sun! The air talks to me! I am at all times!' And maybe, the passers by will drop a coin into my cup.” - Henry Rollins

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Barbell Complex

Snatch + OH Squat + OH Squat

**CONDITIONING**

TABATA
(Alternating)

Pull-Ups

Double-Unders

 
 
QUOTE OF THE DAY: "Anyone who says that full squats are 'bad for the knees' has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats." - Mark Rippetoe
There's still some spots open for the fundraiser WOD this weekend...sign up for a heat ASAP! Follow the link for ALL the info, including link to the heat sign-up:
https://www.facebook.com/events/675362229168495/?ref_dashboard_filter=upcoming

Big thanks to our sponsors: The Hampton Roads Military Relocation Team for providing water & bananas for athletes. Check out their website!
http://www.militaryrelocationteam.com/
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*
4 RNDS

5 x Chest Flies

10 x One-Arm OH Squats (5/5)

15 x Bicep Curls

**CONDITIONING**
1000m Row
30 x Y-Bridges
15 x Pikes


750m Row
20 x Y-Bridges
10 x Pikes


500m Row
10 x Y-Bridges
5 x Pikes
---WORKOUT OF THE DAY---

**CONDITIONING**

(PARTNER WOD)

20min AMRAP

400m Intervals

...partners alternate 400m runs - 1 partner resting, one partner running at all times...