Picture



[QUOTE OF THE DAY]
"I got a fever...and the prescription...is more KETTLEBELL."
- Christopher Walken -
(Hey - that's what I heard...)

WORKOUT OF THE DAY

- PARTNER WOD!!! Yes, Ladies and Gents, here we go again - grab a partner. The idea is simple: 20min AMRAP...one partner is performing the circuit while the other is running, when the running partner returns he/she picks up the circuit where the other left off and the other partner goes on the run. This continues for 20mins - accumulate as many rounds of the circuit as possible.

(CIRCUIT)
1 x Rope Climb (FULL) OR 5 x Rope Climbs (LAYING TO STANDIING)
10 x Knees to Elbows
15 x Push Press @ 75#/55#

(RUN)
400m with Med Ball 20#/14#
***HAVE FUN!!!***
Picture
6PM CROSSFIT CLASS YESTERDAY WAS OFF THE CHAIN! GREAT JOB, EVERYONE - SEE YOU NEXT TIME!
 
 
[QUOTE OF THE DAY]
"The highest compliment you can pay me is to say that I work hard every day..."
- Wayne Gretzky a.k.a. "The Great One" -
Picture
- WORKOUT OF THE DAY -

SKILL WORK
Double Unders: 10min practice - last minute complete as many double unders as possible in 1min

FOLLOWED BY...

30 x Wall Ball Shots @ 20#/14#

21 - 15 - 9
Walking OH Plate Lunges @ 45#/35#
American KB Swings @ 53#/35#

30 x Burpees

***It's a good day to be outside***




 
 
<QUOTE OF THE DAY>
"Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link."

If you focus on only one fitness domain, then all others will suffer. At Hybrid we try and make you a complete athlete by focusing on all of the ten aspects of fitness.
Picture
- COACH ANDREW -
- WORKOUT OF THE DAY -
STRENGTH
Front Squat: 3-3-3 @ 80%
Followed By...
*Part 1*
15 - 12 - 9 - 6 - 3
Pull Ups
Box Jumps
Finish With...
*Part 2*
5 RNDS
5 x Deadlifts @ 255#/175#
200m Run
 
 
{QUOTE OF THE DAY}
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

•Gymnasts learn new sports faster than other athletes.
•Olympic lifters can apply more useful power to more activities than other athletes.
•Powerlifters are stronger than other athletes.
•Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
•Endurance athletes are woefully lacking in total physical capacity.
•With high carb diets you either get fat or weak.
•Bodybuilders can't punch, jump, run, or throw like athletes can.
•Segmenting training efforts delivers a segmented capacity.
•Optimizing physical capacity requires training at unsustainable intensities.
•The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

- Greg Glassman - Founder/CEO of CrossFit -

Picture
(WORKOUT OF THE DAY)
- PART 1 -
5 - 4 - 3 - 2 - 1
Clean & Jerk @ 185#/125#
50 - 40 - 30 - 20 - 10
Ab Mat Sit Ups

- PART 2 -
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Push Ups
Med Ball Slams @ 20#/14#
 
 
---QUOTE OF THE DAY---
Picture
Picture
[WORKOUT OF THE DAY]

- PART 1 -
Sprint Intervals on the Rower: Max meters - all out effort
(1min on/1min off) x 5

- PART 2 -
5 RNDS
10 x Overhead Squats @ 75#/55#
10 x V - Ups

Just wanted to give a shout-out to all the WOD-zillas for participating in the CrossFit Games Open '12...it takes a lot of cajones to step up and take on the challenge to find the Fittest on Earth. You guys are the best and it was an honor working with you.

P.S. Stay tuned - there will still be Hybrid Games Open workouts every week to keep your hunger high and your skills sharp. Training never stops! 


 
 
There's been some questions about why we practice/use the kipping pull up and why is it more effective than strict. This is a very good description by Greg Glassman. Basically, what it boils down to is this: if you can learn the skill of transferring power from your core to your extremities...you are MUCH more efficient. Not saying that strict movements should be avoided, but they are different in aim. Strength and power are two different things. Try cleaning 200lbs to the front rack without "cheating".
Picture
- QUOTE OF THE DAY -
"The kip is a transference of movement first generated in the horizontal
plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

This 'cheat' derives from a powerful and athletic reversal of hip
direction like that of the clean and the snatch and expands the primary movers
from just the back and arms down through the torso and hip to include the power
zone. Far from being a cheat, kipping is a gateway skill with functional utility
on the rings, parallel bars, high bar, and floor (the quickest way to get to
your feet). Where most athletic communities avoid the kip, CF goes to great
lengths to teach and learn it."

- Greg Glassman -

{WORKOUT OF THE DAY}
...Don't worry, Guys - no barbells today...
- 4 RNDS - 
20 x TRX Rows
20 x One-Arm Thrusters 10(R)/10(L) @ 35#/25#
40 x TRX Mountain Climbers
40 x Double Unders
Picture
 
 
Picture


[QUOTE OF THE DAY]

""The iron ore thinks itself senselessly tortured in the blast furnace: the
tempered steel blade looks back and knows better."

- UNKNOWN -

Picture
FLOOR WIPERS - LEARN THEM...LOVE THEM.



**WORKOUT OF THE DAY**

Some of you asked for it...ALL of you are getting it. Today's WOD is "ALL BARBELLS, ALL THE TIME."

- 5 RNDS -
10 x Hang Power Clean @ 135#/95#
10 x Floor Wipers @135#/95#


 
 
<QUOTE OF THE DAY>
"What we choose to fight is so tiny!
What fights with us is so great!
If only we would let ourselves be dominated
as things do by some immense storm,
we would become strong too, and not need names.

Whoever was beaten by this...
went away proud and strengthened
and great from that harsh hand,
that kneaded him as if to change his shape.
Winning does not tempt that man.
This is how he grows: by being defeated, decisively,
by constantly greater beings."

- From the poem "The Man Watching" written by Rainer Maria Rilke -
Picture
- Kyle Maynard - Did you just say "I can't?"...Really? Then get out of my way!


( WORKOUT OF THE DAY )
- Part 1 -
10 - 8 - 6 - 4 - 2
Deadlift @ 225#/155#
Toes to Bar
FOLLOWED BY
- 4 RNDS -
8 x Clapping Pushups
10 x Box Jumps
12 x Kettle Bell Swings @ 53#/35#
- FINISH WITH -
50 x Ab Mat Situps

 
 
[QUOTE OF THE DAY]
"Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."
- Theodore Roosevelt -
Picture
{WORKOUT OF THE DAY}
5 - 4 - 3 - 2 - 1
Strict Press @ 135#/95#
L - Pull ups
...FOLLOWED BY...
21 - 15 - 9
Med Ball Cleans @ 20#/14#
Burpees

WINNERS OF THE T-SHIRTS FROM THE PARTNER WOD YESTERDAY WILL BE ANNOUNCED TODAY!
GREAT WORK!!!
 
 
SO WHAT DO ALL THESE PEOPLE HAVE IN COMMON? THEY WERE PARTNERS. PARTNER WOD TODAY!
[WORKOUT OF THE DAY]
Grab your partner...
- Part 1 -
10min AMRAP
Alternating Sprint Intervals on Rower - 200m - ONE ROWER PER TEAM!
One partner rows while the other rests - go for as many meters as possible in 10mins. Record scores.
- Part 2 -
10min AMRAP
10 x Ball Slams (20#/14#)
10 x Air Squats
10 x AbMat Sit Ups
One partner works while the other rests - as many rounds as possible in 10mins. Record scores.
***Highest score (as determined/verified by coaches) chooses t-shirts from pro shop***