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

 
 
QUOTE OF THE DAY: “The price of anything is the amount of life you exchange for it.” - Henry David Thoreau
- GARAGE GAMES 2014 -
Come out to the VA Beach Sportsplex this Saturday and Sunday to support your coaches (Team Hybrid) as they compete in the Mid-Atlantic Garage Games in the RX Team Division. This is their 2nd competition as a 4-person team! WOD's will start at 9am and last until 1pm...there will be 2 workouts per day. ($5 spectator fee)

NOTE: DUE TO THE GARAGE GAMES THERE WILL BE NO CLASSES THIS WEEKEND. IF YOU CAN MAKE IT OUT TO THE SPORTSPLEX, THEN GET OUT THERE!
...follow the link for all the info on Garage Games 2014...
http://www.thegaragegames.com/events/garage-games-mid-atlantic-2014/
---WORKOUT OF THE DAY---

*STRENGTH*

3 RNDS

5 x Pendlay Rows AHAP

1min Weighted Plank AHAP

**CONDITIONING**

10 - 8 - 6 - 4 - 2

Front Squat @ 185#/125#

Handstand Push-Ups
 
 
QUOTE OF THE DAY: "You don’t get to mis-define a thing, and then on the basis of that mis-definition, say that that thing is bad … it’s incumbent upon you, if you’re going to make a criticism of something, that you actually have at your command a working definition of the thing you’re criticizing …” – Mark Rippetoe (2008)
From the Russell Berger blog "Russell Berger vs. Mark Rippetoe on ESPN" - check it out at:
http://therussells.crossfit.com/2014/08/04/russell-berger-vs-mark-rippetoe-on-espn/

UPCOMING EVENTS THIS MONTH AT HYBRID
2nd HYBRID OLYMPIC LIFTING COMPETITION
Saturday - August 23rd @ 9am
(put on by Coach Brenden and the Barbell Club)
Get ready for the 2nd Hybrid Olympic Lifting meet put on by the Barbell Club. Open to all Hybrid members (and a few others with a special invite by Coach Brenden). Just like the last one, this will be run just like a regulation meet. So bust out your lifting shoes and sign up! 
!!!2nd ANNUAL HYBRID GAMES!!!
Saturday - August 30th @ 9am 
(Open to all Hybrid members - $20 entry fee)
Get ready for another in-house competition with your Hybrid peeps! Open to ALL Hybrid members (and others with special invite from Coach Roman). Cost will be $20 per person. There will be 2 divisions this year - Men/Women Scaled & Men/Women RX. More details to come!

NOTE: RX athletes should be able to do pull-ups, toes-to-bar, double unders...basically all Open WODs as prescribed
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
4 RNDS
8  x Body Saws
10 x T-Pulls
12 x KB OH Squats

**CONDITIONING**
3 RNDS
10 x One-Arm Bridges (R)
15 x TRX Crunches
10 x One-Arm Bridges (L)
15 x Jump Squats
1st rnd: 750m Row, 2nd: 500m Row, 3rd: 250m Row

---WORKOUT OF THE DAY---

*SKILL*

Snatch Balance

3 - 3 - 3 - 3 - 3

**CONDITIONING**

1500m Row

30 x Pistols

15 x Hang Power Cleans @ 165#/115#

 
 
QUOTE OF THE DAY: "We work through fatigue. We work through fear. We work through uncertainty. We work through sore muscles. WE DO NOT WORK THROUGH PAIN." - Alyssa Royse
From the internet blog "Why I Kicked an Athlete Out of My Box" - read the entire blog at:
http://alyssaroyse.wordpress.com/2014/07/20/why-i-kicked-an-athlete-out-of-my-box/

Thanks to all the athletes who went out to CF 757 on Saturday to support the 31 Heroes - A Workout to Remember. We love community events and always try and get as many people as we can to participate. Big thanks to 757 for hosting! Here's some highlights of our athletes who participated:

---WORKOUT OF THE DAY---

*STRENGTH*

3 RNDS

10 x DB Push Press (5/5) AHAP

10 x Strict Knees-to-Elbows

**CONDITIONING**

3 RNDS

15 x KB Swings @ 72#/53#

15 x Burpees

15 x Box Jumps @ 24"/20"

 
 

31 Heroes venue has changed from Town Point Park (Waterside) in Norfolk to CrossFit 757

CrossFit 757

Omohundro Ave.

Norfolk, VA 23517

www.crossfit757.com


FOLLOW THIS LINK TO GET THE HEAT LIST - if there are any questions, you can email jill@crossfit757.com

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https://docs.google.com/spreadsheets/d/1rof6JRZtsiQKinrnMKBvMu4KAUAyEm17yLjJalndTXk/edit?usp=sharing