QUOTE OF THE DAY: “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

REMINDER: NO CLASSES ON SATURDAY!!!
Come out to CF Callused to support your athletes and coaches competing in the New Year's Olympic Lifting Throwdown! The first lifters (Juniors) start at 10:30...followed by the women and finishing off with the men. Hybrid has athletes and coaches lifting in all divisions. There is no charge for spectators. Hope to see you there! 
CrossFit Callused
124 Robert Hall Ct. Ste 103
Chesapeake, VA 23324
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
Squats
3 - 3 - 3 - 3 - 3
BEG: Back Squats...INT: Pause Squats...ADV: Pause Jump Squats
(If you're unsure which ones to do or what level you're at, the coach will let you know)

**CONDITIONING**
10 - 8 - 6 - 4 - 2
Deadlifts @ 255#/175#
Burpee Over-the-Box Jumps @ 24#/20#

 
 
QUOTE OF THE DAY: “If we understood the power of our thoughts, we would guard them more closely. If we understood the power of our words, we would prefer silence to anything negative. In our thoughts and words we create our own weaknesses and strengths. Our limitations begin in our hearts where we can always replace negative with positive.” - B.L. Hall
- TRX WORKOUT -
(@ 5:30pm w/ Coach Roman)

*STRENGTH*
4 RNDS
10 x Bicep Curls
10 x Triceps Extensions
10 x Shoot-Thrus

**CONDITIONING**
8min AMRAP
8 x TRX Chest Press
8 x TRX Bridges
8 x Med Ball Slams @ 20#/14#
8 x Jump Squats

“I just want people to look at me and see it’s not just the Fronings of the world that can do this … it’s everyday people,”
From the CF Games Site article "...And Fitness For All" - read the article at:
http://games.crossfit.com/article/and-fitness-all
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
Hang Snatch
2 - 2 - 2 - 2 - 2

**CONDITIONING**
...PARTNER WOD...
(One partner working - One partner resting)
12min AMRAP
6 x Toes-to-Bar
12 x Push Press @ 95#/65#
18 x Russian Twists w/ Plate @ 25#/15#


 
 
QUOTE OF THE DAY: “Be not the slave of your own past - plunge into the sublime seas, dive deep, and swim far, so you shall come back with new self-respect, with  new  power, and with an advanced   experience that shall   explain and overlook the old.” - Ralph Waldo Emerson
!!!NO CLASSES ON SATURDAY 1/31!!!
Your coaches and fellow Hybrid athletes will be competing in the New Year's 2015 Olympic Lifting Throwdown at CF Callused. Come out and support them and meet other athletes from the Hampton Roads CF Community!
This is a non-sanctioned meet with the purpose of bonding, meeting new people, having fun, and supporting your fellow athletes. Please come out if you have a chance.
CrossFit Callused
124 Robert Hall Ct. Ste 103
Chesapeake, VA 23324

---WORKOUT OF THE DAY---

*CONDITIONING*
2 RNDS
1000m Row
30 x Sit-Ups
20 x Wall Ball Shots @ 20#/14#
10 x KB Swings @ 72#/53#
 
 
Sorry, Guys - no 6am class this morning - remaining schedule has not changed but stay tuned for updates.
 
 
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
- TRX WORKOUT -
(@ 5:30pm w/ Coach Roman)

*STRENGTH*
4 RNDS
10 x Supine Rows
10 x KB Windmills (5/5)
1min Plank (weighted as needed)

**CONDITIONING**
E.M.O.M. x 10mins
ODD mins: Plank Combo
5 x Side Crunches (Right)
5 x Side Crunches (Left)
5 x Frog Crunches
EVEN mins: 10 x Box Jumps @ 24"/20"

"Make sure you understand something right from the beginning. I have to start this article by talking about myself, but I’m going to transition into talking about YOU. And you want to hear what I’ve got to say, because it might keep you from having workouts that are as wretched and miserable as the one I had this morning."
From the Catalyst Athletics article "Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well & Enjoying Life"
http://www.catalystathletics.com/article/1862/Greasy-Food-Joint-Pain-Being-Obsessive-Compulsive-Training-W/
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
Hang Clean
2 - 2 - 2 - 2 - 2

**CONDITIONING**
E.M.O.M. x 12mins
ODD mins: 15 x Push-Ups
EVEN mins: 30 x Double Unders
 
 
QUOTE OF THE DAY: “You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do.” - Eleanor Roosevelt
"When I first started, I was pretty frightened by the intimidating athletes in the classes. They all seemed to speak a language I didn’t understand, as they flexed their muscles and performed the exercises effortlessly. But, over time, I’ve enjoyed getting to know a great bunch of people and becoming more comfortable in the classes. Now part of the fun of my training is catching with my friends and sharing tips and ideas on health and fitness."
From the Tabata Times article "5 Things I Learned from Strength Training" - read the article at:
http://www.tabatatimes.com/5-things-learned-strength-training/

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
3 RNDS
6 x OH Barbell Lunges (3/3)
12 x Chest-to-Bar Pull-Ups

**CONDITIONING**
5min AMRAP
5 x Burpees
10 x Alternating One-Arm KB Swings (5/5) @ 53#/35#
15 x Air Squats

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

*STRENGTH/SKILL*
3 RNDS
5 x Strict Press
Max Effort - 1min Row


**CONDITIONING**
10 RNDS
1 x Snatch @ 135#
3 x Strict Pull-Ups
5 x Pistols (5rnds Right/5rnds Left)

NOTE: Squat, Muscle, Power, & Split Snatch allowed
 
 
QUOTE OF THE DAY: "Character isn’t something you were born with and can’t change, like your fingerprints. It’s something you weren’t born with and must take responsibility for forming." – Jim Rohn

HYBRID T-SHIRTS/TANKS/HOODIES
Coach Roman will be taking orders until Sunday 1/25 - order will be put in on Monday 1/26. See him or stop by the front desk for an order form. Remember: money must be turned in with order form (cash or check - made out to Roman Garanzuay).
"As we all know, Olympic weightlifting technique is very complex. People talk (and write) about it all the time, and there are some major disagreements about certain points. I feel bad for newbies sometimes, because they’re trying to get reliable information about how to lift correctly, and then they get on the internet and read articles that seemingly contradict the hell out of each other. The people who write these articles are all (supposedly) weightlifting experts, and they’re taking turns kicking each other in the balls about whether a snatch is supposed to resemble a jump, jump-shrug, jump-pull, jump-yank, jump down turn around pick a bale of cotton, triple extension, quintuple extension, catapult, bazooka, cat o’ nine tails, etc."
From the Catalyst Athletics article "What You SHOULD Be Learning From the Weightlifting World Championship" - read it at:
http://www.catalystathletics.com/article/1883/What-You-SHOULD-Be-Learning-From-the-Weightlifting-World-Cha/
- TRX WORKOUT -
(@ 5:30pm w/ Coach Roman)

*STRENGTH*
4 RNDS
10 x Reverse Swimmers Rows
10 x Rollouts
10 x OH Step-Ups (5/5)

**CONDITIONING**
10min AMRAP
5 x One-Arm Bridges
10 x Jump Lunges
5 x One-Arm Bridges
10 x V Sit-Ups
20 x KB Deadlifts @ 70#/53#
---WORKOUT OF THE DAY---

*STRENGTH*
4 RNDS
Kettlebell Combo (Right Side + Left Side = 1rnd)
5 x KB Cleans
5 x KB Lunges
5 x KB Push Press

**CONDITIONING**
6min AMRAP
6 x KB SDHP @ 72#/53#
6 x Burpees
6 x Knees-to-Elbows


 
 
QUOTE OF THE DAY: “You cannot swim for new horizons until you have courage to lose sight of the shore.” - William Faulkner
"Sleep quality means you are sleeping throughout the night in deep sleep without any interruptions. This means that waking up to go pee in the middle of the night — although common — is not normal. If you are not in deep sleep, your body’s ability to create hormones (such as growth hormone, testosterone, cortisol, and thyroid hormone) is drastically compromised, leaving you in a less optimal health state."
From "Precious Sleep: How to Maximize Your Sleep and Feel Better" - read the article at:
http://www.tabatatimes.com/precious-sleep-maximize-sleep-feel-better/
---WORKOUT OF THE DAY---

*CONDITIONING*
20min AMRAP
250m Row - OR - 200m Run
10 x Thrusters @ 95#/65#
15 x Box Jumps
20 x Sit-Ups



 
 
QUOTE OF THE DAY: “I am only one, but I am one. I cannot do everything, but I can do something. And because I cannot do everything, I will not refuse to do the something that I can do.” - Edward Everett Hale

T-SHIRT/TANK/HOODIE ORDER FORMS
If you want to get one of the new Hybrid t-shirts, tanks, or hoodies - you need to fill out this order form and turn it in with your money. You can get a form from Coach Roman or you can pick one up from the front desk. Again...you MUST turn in your money (cash or check - made out to Roman Garanzuay) with the form. Deadline will be Sunday 1/25. I will be sending the order out on Monday 1/26. If you don't get your order in time, then you will have to wait for the next go-round. Tees and Tanks are $20, Hoodies are $40...all of them come in either Green, Blue, or Black.
!!!Good work, Quad Squad & Ashley!!!
Congrats to the Quad Squad (Coach Erin and Hybrid athlete Teresa) and Hybrid athlete Ashley for an awesome showing at the annual Team Grit competition this weekend at the Hampton Convention Center - Quad Squad finished in 7th place in a very competitive Women's RX Division. Ashley and her teammate finished 4th in the Co-Ed Scaled Division. Awesome job representing Hybrid! 
- TRX WORKOUT -
(@ 5:30pm w/ Coach Roman)

*STRENGTH*
4 RNDS
10 x Strict Bridges
10 x Goblet Lunges (5/5)
10 x Pikes

**CONDITIONING**
2 RNDS
750m Row
30 x TRX Crunches
20 x Sprinters Starts
10 x TRX Push-Ups

"So this year, don’t be afraid. Forget about the judges and the WODs. Forget about the skills you aren’t good at, or how slow you may be. This is about achievement, strength, and community. This is about learning who you are as an athlete and learning from other athletes. This is about fellowship and fun, and pushing yourself to limits you didn’t know were possible."
From the Tabata Times article "Why You Shouldn’t Be Scared of the CrossFit Open" - read the article at:
http://www.tabatatimes.com/shouldnt-scared-open/2/
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
3 RNDS
Max Effort Handstand/Incline Push-Ups
Max Effort 1min Double/Single Unders

**CONDITIONING**
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Wall Ball Shots@ 20#/14#
KB Swings @ 53#/35#
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CA$H OUT: 400m Run