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

!!!HOLIDAY SCHEDULE CHANGES!!!
WEDNESDAY 11/26 - DAYTIME CLASSES ONLY
THURSDAY 11/27 - 10am Turkey Day WOD (NO OTHER CLASSES)
FRIDAY 11/28 - 10am Holiday WOD (NO OTHER CLASSES)

***Feel free to bring a guest and have them join in on the fun - the more the merrier***

"It’s the intention that matters: if the criticism comes from insecurity with an intent to degrade, stop it."

From the TABATA Times article "CrossFit has the Most Passionate haters" - read the entire article at:
http://www.tabatatimes.com/crossfit-passionate-haters/2/
---WORKOUT OF THE DAY---

*STRENGTH*
PART 1
3 RNDS
Plank/Weighted Plank
20 x DB Rows (10/10) AHAP

PART 2
Max Reps Deadlift @ Body Weight

**CONDITIONING**
(PARTNER WOD)
Partner A performs movement while partner B rests...then switch
3 RNDS
20m Wheelbarrow
20 x KB Swings @ 53#/35#
20 x Sit-Ups
 
 
QUOTE OF THE DAY: “You can be the most beautiful person in the world and everybody sees light and rainbows when they look at you, but if you yourself don't know it, all of that doesn't even matter. Every second that you spend on doubting your worth, every moment that you use to criticize yourself; is a second of your life wasted, is a moment of your life thrown away. It's not like you have forever, so don't waste any of your seconds, don't throw even one of your moments away.” - C. Joybell C.

 ~HOLIDAY SCHEDULE~
Wednesday 11/26: Day classes only
(6am, 10am, Noon)
Thursday 11/27: Holiday WOD @ 10
(NO OTHER CLASSES)
Friday 11/28: Holiday WOD @ 10
(NO OTHER CLASSES)
!!!Feel free to bring a guest (friends/family) to join in on the fun!!!
SEE YOU THERE

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

*STRENGTH*
4 RNDS
10 x TRX Chest Press
2 x Plank Combo (5 Crunches/3 Pikes)
10 x Pistols

**CONDITIONING**
(PARTNER WORKOUT)
One partner working...One partner resting

15min AMRAP
Partner A performs movement - then Partner B
10 x TRX Bridges
10 x TRX Rows
10 x Jump Squats
250m Row

"It had taken nearly 33 years to build me up to my all-time low. But some time in the last 18 months I reclaimed the confidence I had surrendered to self-doubt. Somewhere under the barbell, on top of a box or in between WODs, I rekindled a passion for life."
From the TABATA Times article "It's Not CrossFit" by Jennifer Charles - read the entire article at:
http://www.tabatatimes.com/crossfit-4/
---WORKOUT OF THE DAY---

*STRENGTH*
Back Squats
9 - 9 - 9 - 9
(@ 70%)

**CONDITIONING**
3 RNDS
20 x Wall Ball Shots @ 20#/14#
20 x Burpees
 
 
QUOTE OF THE DAY: "Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz
THANKSGIVING HOLIDAY SCHEDULE
Don't forget about the changes to the schedule due to the Thanksgiving Holiday:

WEDNESDAY 11/26 - Daytime classes ONLY (no 5pm, 6pm, or 7pm classes)
THURSDAY 11/27 - 10am Holiday WOD (no other classes)
FRIDAY 11/28 - 10am Holiday WOD (no other classes)
"Everyone has strengths and weaknesses, and we all will not do well in a few areas. When that happens, it’s your chance to recognize and improve those areas, not to announce to others that you don’t expect to do well at them."

From the TABATA Times article "The Self-Defeating Athlete" Read the entire article at:

http://www.tabatatimes.com/self-defeating-athlete/

---WORKOUT OF THE DAY---

*STRENGTH*
10 -10 -8 - 8 - 6 - 6
Bench Press

**CONDITIONING**
21 - 15 - 9
DB/KB Thrusters @ 35#/25#
Pull-Ups

 
 
QUOTE OF THE DAY: “Often people that settle in life are those that only do what they can with what they have and where they are. Never settle...know your worth from the beginning...Live beyond your low expectations.” - Shannon L. Alder 
"Muscle is your metabolic engine, so it’s also a large part of the secret to FAT LOSS (not weight loss).  TONE is muscle.  Want to tone up and lean out?  You need to feed the furnace." - Paul Nobles
From the Eat to Perform article "Boot Camp -- Nutrition Rules For People New to Exercise" - read the entire article at:
http://eattoperform.com/
---WORKOUT OF THE DAY---

*CONDITIONING*

50 x Double Unders
50 x DB Snatches @ 50#/30#
50 x Pull-Ups
50 x Lunges
50 x KB Swings @ 53#/35#
50 x Box Jumps @ 24"/20"
50 x Ball Slams @ 20#/14#
 
 
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

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


*STRENGTH*

4 RNDS
6 x Body Saws
10 x Swimmers Row
14 x TRX Goblet Lunges (7/7)

**CONDITIONING**

5 RNDS
10 x Bicep Curls
10 x Tri Extensions
10 x Weighted V Sit-Ups @ 20#/14#
10 x Box Jumps @ 24"/20"

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

5 x Barbell Complex (Power Clean + 2 Front Squats)

**CONDITIONING**

6 RNDS
20m Waiter's Carry @ 55#/35#
(switch hands at 10m)
10 x Push-Ups
 
 
QUOTE OF THE DAY (from Greg Glassman - founder/CEO of CrossFit):
“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.”

THANKSGIVING HOLIDAY SCHEDULE
There will be a few changes to the schedule for the Thanksgiving Holiday next week:
WEDNESDAY 11/26 - DAYTIME CLASSES ONLY (No 5pm, 6pm, or 7pm classes)
THURSDAY 11/27 - 10am TURKEY DAY WOD (No other classes)
FRIDAY - 10am HOLIDAY WOD (No other classes)

*IF YOU WOULD LIKE TO HAVE OPEN GYM TIME, YOU NEED PERMISSION FROM COACH ROMAN*

"When you start CrossFit you will be overwhelmed by a sense of accomplishment. It hangs in the air like the smell of a pretty girl's hair. You'll feel like the mayor running for office in Pleasantville - kissing babies, shaking hands, making friends. But eventually you'll learn you're not in Pleasantville. You're in real life, and CrossFit will hurt. Three years ago, I would have hidden that truth. Now, I think CrossFit's ability to hurt is also its most commendable quality."
From "It's CF and It's Going to Hurt" - read article at:
http://breakingmuscle.com/crossfit/it-s-crossfit-and-it-s-going-to-hurt
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
5 x (Barbell Complex: Power Snatch + 2 OH Squats)

**CONDITIONING**
12min AMRAP
|
Buy In: 250m Row
|
10 x Wall Ball Shots @ 20#/14#
10 x Sit-Ups
 
 
QUOTE OF THE DAY:  “If you want something you’ve never had, you must be willing to do something you’ve never done.” - Thomas Jefferson

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


*STRENGTH*
4 RNDS
10 x Deep Rows
10 x Box Dips
10 x Weighted Step-Ups (5/5)

**CONDITIONING**
100m - 200m - 300m - 400m - 500m
Row
25 - 20 - 15 - 10 - 5
TRX Rows
TRX Crunches
KB Swings @ 53#/35#

"I love the people, the sweat, the way my mind stops running over bad things. It’s different to other sports I have done, which have tended toward the solitary."
From the TABATA Times article "CrossFit Brought Me Back to Life" - read the entire article at:
http://www.tabatatimes.com/crossfit-brought-back-life/
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Muscle-Ups

ADVANCED: 4 x Max Effort Sets
BEGINNER/INTERMEDIATE: 4 x (5 ring pull-ups & 5 ring dips)

**CONDITIONING**

5 RNDS

10 x Burpees
10 x KB Swings @ 53#/35#
10 x Air Squats
 
 
QUOTE OF THE DAY: "The first requisite for success is the ability to apply your physical and mental energies to one problem incessantly without growing weary." - Thomas Edison
---WORKOUT OF THE DAY---

*STRENGTH*

"CROSSFIT TOTAL"

...FIND YOUR 1RM...

Deadlift
Strict Press
Back Squat

DL + SP + BS = total
 
 
QUOTE OF THE DAY: “The person I am and the person I wish to be are not the same. But if the gap between both decreases day-by-day, then it is okay.” - Richelle E. Goodrich
"If you allow yourself to cheat 'just a little bit' on the WOD, you are right – probably nobody will notice. But you know it and that’s the most important thing. Why? Because it has been scientifically proven that once we start to relax our moral standards, we are more likely to abandon further attemps to control our behavior and that means further misbehaving."
From the TABATA Times article "To Cheat or Not to Cheat: 'The Miscounting Disorder'" - read the entire article at:
http://www.tabatatimes.com/misscounting-disorder/

---WORKOUT OF THE DAY---

*STRENGTH*
Overhead Squat
3 - 3 - 3 - 3 - 3

**CONDITIONING**
TABATA
(Alternating)
16 RNDS

ODD Rounds: Thrusters @ 75#/55#
EVEN Rounds: Burpees


 
 
QUOTE OF THE DAY: “Beliefs have the power to create and the power to destroy. Human beings have the awesome ability to take any experience of their lives and create a meaning that disempowers them or one that can literally save their lives.” - Tony Robbins
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
4 RNDS
12 x TRX Chest Press
12 x TRX Pikes
12 x Pistols (6/6)

**CONDITIONING**
8min AMRAP
8 x Triceps Extensions
8 x Y-Bridges
8 x Side Crunches
8 x Walking Lunges

"There is a huge amount of bad press about CrossFit hurting people. I hear about doctors and physical therapists who claim CrossFit bought them a new Porsche or a new boat. I am going to let you in on a big secret: CrossFit doesn’t hurt people. CrossFit doesn’t cause injuries. CrossFit is a benign being. As my friend Kelly Starrett says, 'CrossFit is a laboratory for finding and fixing bad movement patterns.'”
From the TABATA Times article "3 Reasons You Get Hurt at CrossFit" by John Mariotti - read the entire article at:
http://www.tabatatimes.com/sunday-story3-reasons-get-hurt-crossfit/

---WORKOUT OF THE DAY---

*STRENGTH*
3 RNDS
10 x Supine Rows (Rings/TRX)
1min Weighted Plank

**CONDITIONING**
6min AMRAP
5 x Power Snatches @ 115#/75#
25 x Double Unders