QUOTE OF THE DAY: “The thrill of victory is too great for me to step back and give up. For as long as this feeling is alive in me, nothing can stop me. Victory is sheer joy, and I’m convinced that a man is born to be a winner.” - Yuri Vlasov
As you may know, Coach DJ and several of our athletes - Tim, Andy, Kyle, Chris, work for an organization that helps Veterans make the transition to the civilian world.  The team from the Orion Virginia Beach office is hosting at 5K on Sept. 20th to raise money for a few great charities.  Please register for the event and show your support.  If you don’t register I strongly recommend that you avoid all classes that DJ coaches or you will be a burpee machine. 

http://www.veteranlowtohighchallenge.com/5k/virginia-beach/

---WORKOUT OF THE DAY---

*STRENGTH*

5 RNDS

10 x One-Arm OH Squat (5/5) w/ KB or DB AHAP

Max Effort L/Tuck Hold from Pull-Up Bar

**CONDITIONING**

750m Row

AFAMFP

 
 
QUOTE OFTHE 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.” - Paul Coelho

!!!GOOD LUCK COACH ERIN & COACH BRENDEN!!!
Join me in wishing GOOD LUCK to Coaches Erin and her hubby Brenden, the coach of the Barbell Club, as they head to Greensboro, NC for the Out of Step Barbell Open this Saturday Sept. 13th. Coach Erin will be competing in the 58kg division and Coach Brenden will be competing in the 85kg division. They've been working hard and we know that they'll represent Hybrid well.

Even though they will not be here, there will be no change to the Saturday schedule...
9am - 11am: Barbell Club w/ Coach Andrew

11am - Noon: CF Class w/ Coach Roman

HOPE TO SEE YOU THERE!!! Come get some work in!

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

OH Squat

BEG: Practice/Technique/Mobility

INT/ADV: 5 x 3

**CONDITIONING**

15min AMRAP

10 x Pull-Ups

5 x Snatches @ 165#/105#

20m Bear Crawl

 
 
QUOTE OF THE DAY: “Five years from the date of the attack that changed our world, we’ve come back to remember the valor of those we lost—those who innocently went to work that day and the brave souls who went in after them. We have also come to be ever mindful of the courage of those who grieve for them, and the light that still lives in their hearts.” - Rudolph Giuliani
As you may know, Coach DJ and several of our athletes - Tim, Andy, Kyle, Chris, work for an organization that helps Veterans make the transition to the civilian world.  The team from the Orion Virginia Beach office is hosting at 5K on Sept. 20th to raise money for a few great charities.  Please register for the event and show your support.  If you don’t register I strongly recommend that you avoid all classes that DJ coaches or you will be a burpee machine. 
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

10 x Walk-Ups (5/5)

10 x Roll-Ups

10 x TRX Goblet Lunges (5/5)

**CONDITIONING**

4 RNDS

500m Row...OR...400m Run

10 x Swimmer's Rows

20 x Reverse Crunches
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Split Jerks

2 - 2 - 2 - 2 - 2

**CONDITIONING**

75 x Double Unders

25 x Wall Ball Shots @ 20#/14#

10 x Cleans @ 205#/125#

25 x Wall Ball Shots @ 20#/14#

75 x Double Unders

 
 
QUOTE OF THE DAY: “Only those who dare to fail greatly can ever achieve greatly.” - Robert F. Kennedy
---WORKOUT OF THE DAY---

*SKILL*

Muscle Ups

BEGINNER: Practice/Skill Transfer/Progression

ADVANCED: 3 x 3 - weighted if needed

**CONDITIONING**

10 - 1

DB Hang Squat Cleans @ 45#/30#

(10 x Ab Mat Sit-Ups between sets)

 
 
QUOTES OF THE DAY: “Trust me. If you do not decide where you are heading, and refuse to take the appropriate action, you will end up being shaped into what others would have you become. Then any change will not be made for your benefit but for theirs.”  
“People submit too easily to change from others. And yet, for some reason, whenever they consider changing themselves, the focus is always on what they are giving up, never what they are about to gain.”  
- Chris Murray -
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

5 x TRX Pull-Ups

1min Plank

10 x Lateral Step-Ups (weighted)

**CONDITIONING**

10min AMRAP

10 x TRX Bridges

10 x TRX Crunches

10 x Jump Squats
---WORKOUT OF THE DAY---

*STRENGTH*

Bench Press

10 - 10 - 10

**CONDITIONING**

3 RNDS

400m Run

20 x Pull-Ups

10 x Push Press @ 135#/95#

 
 
QUOTE OF THE DAY: “Authentic inspiration endows individuals with mental or spiritual energy which they are then able to transform into positive action. It can make all the difference between a man, woman, or child allowing despair to permanently paralyze any dreams they may have for their lives, or, exercising sufficient strength of will to make those dreams a reality.” - Aberjhani

HYBRID GAMES 2014
The 2nd Hybrid Games were amazing! We had an awesome group of quality athletes and quality people who took part in it. Competitors, judges, and spectators from all over the Hampton Roads CF Community came to Hybrid and everyone had an awesome time! What started out as an in-house competition turned into the biggest and best event that Hybrid has hosted  - with crews from CF Unparalleled (GREAT people - thank you, Dawn!), Olympus Fitness & Martial Arts/CF Indomitus, CF Norfolk, CF Fentress, CF Oceana, & CF ODU. Everyone pitched in with judging, equipment, and Tammy from CF Indo pitched in the camera lens for beautiful pics. The event has gotten better every year, and I can't wait until next year. I already have big plans for it :)...stay tuned. Follow the link for all of the pics on our FB page:
Picture
MEN'S RX DIVISION
Picture
MEN'S SCALED DIVISION
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WOMEN'S RX DIVISION
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WOMEN'S SCALED DIVISION

---WORKOUT OF THE DAY---

*STRENGTH*

Front Squats

3 - 3 - 3 - 3 - 3

**CONDITIONING**

TEAM SERIES WOD #1

30cal Row

30 x Burpees OTB

30 x Hang Power Cleans @ 135#/95#

 
 
QUOTE OF THE DAY: “I have nothing to offer but blood, toil, tears and sweat. We have before us an ordeal of the most grievous kind. We have before us many, many long months of struggle and of suffering...You ask, what is our aim? I can answer in one word: It is victory, victory at all costs, victory in spite of all terror, victory, however long and hard the road may be..." - Winston Churchill

!!!ATTENTION ALL HYBRID GAMES COMPETITORS, JUDGES, AND VOLUNTEERS!!!
It's sooooooooooo close!!! Here's all the info that I promised...

Saturday Sept. 6th @ Hybrid CrossFit
3636 VA Beach Blvd. Ste #115
VA Beach, VA 23452
(757) 490-6906
8:00am -- Athlete check-in
8:30am -- Judges Briefing
8:50am -- Athlete Briefing for WOD #1
9:00am -- WOD #1 Begins
9:50am -- Athlete Briefing for WOD #2
10:00am - WOD #2 Begins
10:50am - Athlete Briefing for WOD #3 (Final)
11:00am - WOD #3 Begins
12:00pm - Presentation of Awards/Group Pictures

Everybody...ALL athletes, judges, and volunteers...please do your damn best to be there by 8:30. After athletes check in you will have a warm-up area to get ready for the 1st WOD. RX Men & Women will be the first heats followed by Men & Women Scaled. Encourage friends and family to come and watch. There will be no charge for spectators.

ATHLETES: Bring lifting shoes if you have them. You will also need a jump rope. All other equipment will be provided.

JUDGES: Badges and clipboards will be provided. Please wear a shirt from a competition you have done or your home gym t-shirt.  

 IF YOU HAVEN'T PAYED YOUR 20$ YET, PLEASE GET IT TO COACH ROMAN ASAP. IF YOU'RE FROM A VISITING GYM YOU MAY PAY UPON ARRIVAL - ALSO MAKE SURE YOU SIGN A WAIVER.

If you have any questions - leave it in the comments or send me a PM on FB. You can also email me at rgaranzuay@gmail.com 
!!!!!!!!!!LET'S DO THIS!!!!!!!!!!
---WORKOUT OF THE DAY---

*CONDITIONING*

20min AMRAP

200m Row

10 x KB Clean & Press @ 53#/35# (5/5)

10 x Burpee Box Jumps @ 24"/20"

 
 
QUOTE OF THE DAY: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” - Theodore Roosevelt

!!!HYBRID GAMES ARE GETTING CLOSER!!!
Saturday is day! Don't forget that there will be NO CLASSES on Saturday...the games will last from 9am - 1pm. Spectators are more than welcome, there will be no charge to come watch and everyone is welcome. There will be benches and areas for you guys to watch and sit down during the competition. The more people there cheering, the more energy, the more the competitors feed off of that energy.

You still have a chance to sign up and take part in the event! Sign-up will end on Friday at noon and workouts will be posted soon after that. If you're still on the fence about competing, the Quote of the Day is my favorite quote and pretty much sums up my philosophy when it comes to competition - it is also the mentality that I hope my athletes adopt. You shouldn't not compete because you don't think you'll win. It's about the journey and competing with yourself.
All competitors, judges, & volunteers will receive info tomorrow and Friday about what time to be there, etc...keep a lookout on our FB page and the blog site along with the Workout of the Day

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


*STRENGTH*

4 RNDS

10 x Triceps Extensions

10 x Pikes

10 x Pistols (5/5)

**CONDITIONING**

3 RNDS

10 x TRX Rows

20 x Air Squats

10 x TRX Chest Press

20 x V Sit-Ups
---WORKOUT OF THE DAY---

*STRENGTH*

SKILL/STRENGTH

Hang Power Clean

(work up to a 1RM)

**CONDITIONING**

BUY IN: 30 x Wall Ball Shots @ 20#/14#
|
2 - 4 - 6 - 8 - 10

Hang Power Clean @ 95#/65#

10 - 8 - 6 - 4 - 2

Thrusters@ 95#/65#
|
CA$H OUT: 30 x Wall Ball Shots @ 20#/14#





 
 
QUOTE OF THE DAY: "Done correctly, pull-ups can strengthen your entire upper body: arms, shoulders, chest and upper back. They are the perfect exercise for anyone who wants stronger biceps but does not want the development to have a negative influence on the rack position for a clean or reduce flexibility in the upper arms." - Bill Starr
From the CF Journal article "Pulling for All You're Worth" - read the entire article at:
http://journal.crossfit.com/2014/08/pulling-for-all-youre-worth.tpl
---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

Snatch

2 - 2 - 2 - 2 - 2

**CONDITIONING**

"HELEN"

3 RNDS

400m Run

21 x KB Swings @ 53#/35#

12 x Pull-Ups

 
 
QUOTE OF THE DAY: “You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” - Steve Maraboli

GREAT WORK to everyone who came and took part in our Holiday Hero WOD today. This was our second year in a row doing this workout on Labor Day and we love it and all that it represents. Few things are greater than coming together to honor fallen heroes and strengthen our bond at the same time. Enjoy these highlights...P.S. Some knucklehead forgot to take a group picture before everyone left - he will be punished. Severely.
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

4 x Walkouts

8 x Low Rows

12 x TRX OH Lunges (6/6)

**CONDITIONING**

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Atomic Push-Ups

TRX Bridges

Box Jumps

---WORKOUT OF THE DAY---

*STRENGTH*

Back Squat

3 - 3 - 3 - 3 - 3

**CONDITIONING**

5 RNDS

5 x Push Press @ 115#/75#

20 x AbMat Sit-Ups

30 x Double Unders