QUOTE OF THE DAY: "What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know." - Arnold Schwarzenegger

- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*
4 RNDS
10 x Deep Rows
10 x Triceps Extensions
10 x Pikes

**CONDITIONING**
10min AMRAP
10 x TRX Burpees
15 x V Sit-Ups
20 x Walking Lunges
---WORKOUT OF THE DAY---

*STRENGTH*

Power Clean

...find 3RM - touch & go...

**CONDITIONING**
5 RNDS
30sec KB Swings @ 53#/35#
30sec REST
30sec Burpees
30sec REST
 
 
QUOTE OF THE DAY: "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.” - Hellen Keller
---WORKOUT OF THE DAY---

*STRENGTH*

Strict Press

5 - 5 - 3 - 3 - 1 - 1

**CONDITONING**

3 RNDS

20 x Pull-Ups

20 x Wall Ball Shots @ 20#/14#

20 x Sit-Ups
 
 
{QUOTES OF THE DAY}

“The more you sweat in training, the less you bleed in combat.” - Navy SEAL’s

"Cry in the dojo, laugh on the battlefield." - Samurai proverb

...in other words - TRAIN HARD...

- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS
5 x Walkouts
10 x Bridges
15 x One-Arm KB Swings @ 53#/35#

**CONDITIONING**

3 RNDS
20 x TRX Rows
20 x TRX Crunches
20 x TRX Jump Squats
200m Run
---WORKOUT OF THE DAY---

*CONDITIONING*

20min AMRAP

10 x Back Squats @ 135#/85#
10 x Toes-to-Bar
10 x Ring/Box Dips (NO BANDS)
400m Run
 
 
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

BARBELLS FOR BOOBS 2014
JUST WANTED TO THANK EVERYONE WHO TOOK PART IN THE BARBELLS FOR BOOBS FUNDRAISER THIS WEEKEND AT CF TAKEOVER. THANK YOU TO ANDY AND THE CTO CREW FOR HAVING US OVER FOR THIS AWESOME EVENT. WE LOVE GETTING TOGETHER WITH ATHLETES FROM ALL OVER HAMPTON ROADS TO SUPPORT GREAT CAUSES LIKE THIS. CONGRATS TO EVERYONE WHO WAS ABLE TO GET A PR ON THEIR "GRACE" TIME - BUT WE ALL KNOW THAT THIS WAS ABOUT WAY MORE THAN THAT. YOU CAN STILL CREATE A FUNDRAISING PAGE AT THE B4B WEBSITE AND RAISE MONEY FOR THOSE WHO NEED IT. SEE YOU NEXT TIME!

---WORKOUT OF THE DAY---

*STRENGTH*

...PART 1...
5 x Barbell Complex: Clean + 2 Front Squats
(work up to AHAP)

...PART 2...
3 RNDS

MAX L/Tuck Hold (Parallettes or Boxes)
5 x Pendlay Rows (AHAP)
10 x Pistols/Weighted Pistols (5/5)


!!!DON'T FORGET TO WEAR PINK FOR HYBRID PINK-OUT MONDAY!!!
 
 
QUOTES OF THE DAY: "Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstance. "~Bruce Barton

"A great deal of talent is lost to the world for want of a little courage. Every day sends to their graves obscure men whose timidity prevented them from making a first effort." ~Sydney Smith

BARBELLS FOR BOOBS
Saturday - Oct 18th @ CF Takeover
1461 London Bridge Rd, Virginia Beach, VA 23453

THERE WILL BE NO CLASSES THIS SATURDAY MORNING DUE TO COACHES AND ATHLETES PARTICIPATING IN BARBELLS FOR BOOBS.

If you want to get your workout in on Sat morning, come out to CF Takeover and participate in B4B...you may also go the Hybrid and have some Open Gym time from 10-Noon.
Join us at Barbells for Boobs - sign up for a heat time at:
https://docs.google.com/spreadsheets/d/1v-zsHw-ZnKtYqUuDRfFHtkNBW0bKb1yvInVkp4FjaTQ/edit#gid=0
($10 minimum donation at the door)
---WORKOUT OF THE DAY---

*SKILL*

Handstand Hold/Walk Practice

**CONDITIONING**

13min AMRAP

10m Handstand Walk
(Sub: 20m Bearcrawl)

10 x Deadlifts @ 225#/155#

200m Run
 
 
QUOTE OF THE DAY: “I am learning to understand rather than immediately judge or to be judged. I cannot blindly follow the crowd and accept their approach. I will not allow myself to indulge in the usual manipulating game of role creation. Fortunately for me, my self-knowledge has transcended that and I have come to understand that life is best to be lived and not to be conceptualized. I am happy because I am growing daily and I am honestly not knowing where the limit lies. To be certain, every day there can be a revelation or a new discovery. I treasure the memory of the past misfortunes. It has added more to my bank of fortitude.” - Bruce Lee
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*
4 RNDS
10 x Rollouts
10 x T-Pulls
10 x OH Pistols (5/5)

**CONDITIONING**
500m Row...OR...400m Run
|

20 x TRX Rows
20 x KB Swings @ 53#/35#
20 x TRX Chest Presses
|
500m Row...OR...400m Run
|

20 x TRX Rows
20 x KB Swings @ 53#/35#
20 x TRX Chest Presses
|
500m Row...OR...400m Run

---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

3 - Position Snatch

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

**CONDITIONING**

- 5 RNDS -

5 x OH Squats @ 95#/65#

10 x Toes-to-Bar

(3 x Burpees at the top of every minute)
 
 
QUOTE OF THE DAY: "The depth and strength of a human character are defined by its moral reserves. People reveal themselves completely only when they are thrown out of the customary conditions of their life, for only then do they have to fall back on their reserves." – Leonardo da Vinci
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

10 x Deep Rows

1:30 Plank

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

**CONDITIONING**
PARTNER WORKOUT

10min AMRAP

10 x Bridges

10 x TRX Crunches

10 x Push Press @ 95#/65#
- BARBELLS FOR BOOBS -
Saturday - October 18th @ CF Takeover
Come join your fellow Hybrid athletes and coaches as well as other athletes from all around the CF Community as they participate in the annual Barbells for Boobs fundraiser. This year will be at CF Takeover. You can create a fundraising page at https://www.barbellsforboobs.org/ or you can make a donation (minimum $10) to participate. The workout, as usual, will be:
"GRACE"
30 x Clean & Jerks @ 135#/95# (for time)
 
 
QUOTE OF THE DAY: "Times of great calamity and confusion have ever been productive of the greatest minds. The purest ore is produced from the hottest furnace, and the brightest thunderbolt is elicited from the darkest storm." - Charles Caleb Colton

BARBELLS FOR BOOBS 2014
Saturday 10/18 @ CF Takeover
Hey, Everyone - this is normally the time of year when we...as a team...raise money for Barbells for Boobs and take part in the Community event. 2012 was at Hybrid, 2013 was at CF Rife, this year there's one going on at CF Takeover next Saturday the 18th. I'm going to ask everyone to take part in this event if you could. There isn't a Team Hybrid page but you can create your own individual page on the Barbells for Boobs website or you can donate at the door at Takeover on Saturday. Follow the link to sign up for a heat...people from around the CF Community will be there and CF Takeover is an awesome gym with awesome people - it'll be a great time to work out/hang out. Hope to see you guys there. Leave questions in the comments if you have any. There's a link to sign up for a heat as well:

---WORKOUT OF THE DAY---

*STRENGTH/SKILL/CONDITIONING*

E.M.O.M. x 10mins

20 x Double Unders

1 x Clean (for max weight)

Followed by: 1000m Row
 
 
QUOTE OF THE DAY: “You do not need to do many different exercises to get strong - you need to get strong on a very few important exercises, movements that train the whole body as a system, not as a collection of separate body parts. The problem with the programs advocated by all the national exercise organizations is that they fail to recognize this basic principle: the body best adapts as a whole organism to stress applied to the whole organism. The more stress that can be applied to as much of the body at one time as possible, the more effective and productive the adaptation will be.” - Mark Rippetoe

"The most important thing to remember is that CrossFit demands that you do things that require extreme amounts of practice, and that proficiency will not arrive overnight. Nor can you muscle it into being. Neurological adaptations take time and practice. Organic adaptations take effort and time. It all requires patience, and patience requires self-awareness and the development of self-control."
From the TABATA Times article "CrossFit is a Practice" - read the entire article at:
http://www.tabatatimes.com/crossfit-practice/2/

---WORKOUT OF THE DAY---

*CONDITIONING*

18min AMRAP

10 x Power Cleans @ 165#/115#

5 x Shoulder-to-Overhead @ 165#/115#

500m Row
 
 
QUOTE OF THE DAY: "As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be." - Glenn Pendlay
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS
6 x Body Saws
8 x Tri/Lat Press-Dows
10 x One-Arm OH Squat (5/5)

**CONDITIONING**
5min AMRAP
5 x Box Jumps
10 x TRX Bridges
15 x TRX Reverse Crunches
|
Immediately followed by:
1000m Row

2nd ANNUAL BATTLE FOR THE BELT
Saturday November 8th @ the VA Beach Fieldhouse - hosted by Valiant CF & CF Takeover
Individual Male & Female RX/Scaled Divisions
!!!SIGN UP TODAY!!!


---WORKOUT OF THE DAY---

*STRENGTH*
Deadlift
...work up to a 3RM...

**CONDITIONING**
"KAREN"
150 x Wall Ball Shots @ 20#/14#