QUOTE OF THE DAY: “When we least expect it, life sets us a challenge to test our courage and willingness to change; at such a moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait. Life does not look back. A week is more than enough time for us to decide whether or not to accept our destiny.”  
- Paulo Coelho
!!!EVENT ANNOUNCEMENT!!!
BEND THE BAR 5
June 7th & 8th @ Stability CrossFit
Event #5 in the Bend the Bar series. There will be Male/Female Rx, Scaled, and Masters divisions. Rx and Masters will be Saturday 6/7 and Scaled divisions will be on Sunday 6/8. Follow the link for info:
---WORKOUT OF THE DAY---

*SKILL*

Snatch

5 x 2 @ 85%

**STRENGTH/CONDITIONING**

10 - 1

Back Squats @ 225#/155#

1 - 10

Strict Pull-Ups







 
 
QUOTE OF THE DAY: Courage is the ability to have faith, persistence, and strength in the face of fear, pain, and stress. So let us take stock. There are plenty of reasons to be scared. There's a lot of hurt and hardship out there. There's never been so many expectations piled so high on each of us. It's enough to cause one to curl up and quit, to become weak, to join the mice of mankind. But just as a life of weakness can be chosen, so too can a life of courage. Have faith today. Just because. Keep persisting toward your dreams. Just because. Be strong even when you have all the reason in the world to be small. Do this, just because we need you. The world needs more people with a courageous heart." - Brendon Burchard
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

5 x Straight-Arm Pull-Downs

10 x Pikes

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

**CONDITIONING**

10min AMRAP

10 x TRX Rows

10 x Y-Bridges

10 x V Sit-Ups

---WORKOUT OF THE DAY---

*CONDITIONING*

PARTNER "CINDY" w/ Run

20min AMRAP

5 x Pull-Ups

10 x Push-Ups

15 x Squats

One partner runs 400m, other performs "Cindy"...when partner returns from run, partners switch - continue for 20mins

(returning partner picks up where other partner left off - score is total team rnds)

 
 
QUOTE OF THE DAY: "Every single act is great when greatly pursued." - Oliver Wendell Holmes

(Today's Q.O.D. was provided by Hybrid athlete Silvia B. - if you have a quote you want to submit, just give it to Coach Roman)
WHAT'S ON THE MENU THIS WEEK AT CFM?
Curry Chicken Salad, Beef Fra Diavolo, Chicken Stir Fry, Carolina Style Pulled Pork, Iron Mike Bison, Cowboy Chili, Steak Fajita Bowl, Honey BBQ Chicken Salad, Chicken taco Bowl, Spaghetti Bolognese...AND MORE!

Beach Season is here - as well as Competition Season. There's no reason to wait any longer to step up your nutrition game. It's the foundation of EVERY training program...and it starts while high quality whole foods. Check out the web site and get started; it's convenient, affordable, and is delivered to you right here at Hybrid.

Input "HYBRID" as your discount code to get 10% off your first order - start today!


!!!HYBRID OLYMPIC LIFTING MEET!!!
Saturday May 31st @ Hybrid (Open to ALL Hybrid members)


Hybrid's Barbell Club Coach, Coach Brenden, will be putting on an Olympic Lifting Meet for all Hybrid athletes and coaches who want to participate. It will be run just like an official meet and will give participants some competition experience and a chance to watch and cheer their fellow athletes on.

Each lifter will get 3 attempts at the Snatch and 3 attempts at the Clean & Jerk. The highest of each will be added to get a total. The lifter's body weight will then be subtracted from the total to get their final score.

WE ENCOURAGE EVERYONE (ATHLETES AND COACHES) TO PARTICIPATE - SEE YOU THERE!!!
---WORKOUT OF THE DAY---

*STRENGTH*

3 RNDS

5 x Strict Press AHAP

Max L/Tuck Hold (Pull-Up Bar)

**CONDITIONING**

50 x Wall Ball Shots @ 20#/14#

50 x Burpees

50 x Sit-Ups

 
 
QUOTE OF THE DAY: “Bottom line is, even if you see 'em coming, you're not ready for the big moments. No one asks for their life to change, not really. But it does. So what are we, helpless? Puppets? No. The big moments are gonna come. You can't help that. It's what you do afterwards that counts. That's when you find out who you are.” - Joss Whedon
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS
4 x Walkouts
8 x T-Pulls
12 x Weighted Step-Ups (Farmer Carry - AHAP)

**CONDITIONING**

BUY IN: 500m Row
|
3 RNDS

15 x Atomic Push-Ups

15 x Bicep Curls

15 x Russian KB Swings @ 72#/53#
|
CA$H OUT: 500m Row

---WORKOUT OF THE DAY---

*CONDITIONING*

4 RNDS

500m Row

3min REST

|

CA$H OUT: 45 x Bar Rollouts

 
 
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#