***QUOTE OF THE DAY***
"No matter how hard you train...you can't outwork a sh*tty diet."

A few people from Hybrid have taken on the first Crossfit Open WOD - some as official participants, some just for fun. Remember that you don't have to sign up for the Games to do the workout...think of it as a fun challenge, or a tool to see where you stand among other Crossfit athletes around the world.
WOD: 7min AMRAP - complete as many burpees as possible
Andrew - 107
Shaun - 104
Erin - 98
Brenden - 97
Hugo - 88
Erik - 84 

<WORKOUT OF THE DAY>
Strength Session: Weighted/Strict Pullups 5-5-5-5-5
Followed By
Start with: 50 x Double Unders
Then do...
-3 RNDS-
10 x Power Cleans @ #135/#95
10 x Toes to Bar
10 x KB Swings @ #72/#53
Finish with...
50 x Double Unders

<QUOTE OF THE DAY>

"We're all Bozos on a bus...until we find a way to express ourselves." - Steven Tyler
For many of us, Crossfit is our expression - our physical way of showing people who we are. For some of us it is a routine, for others it is an undying passion. Whatever it is to you...use it.

First things first...the CF Open WOD is POSTED!!! Simple, sucky, and...sucky.
The simple part: 7min AMRAP of one basic Crossfit movement.
The sucky part: The one basic Crossfit movement is ... wait for it ... BURPEES!
That's it - complete as many burpees as you can in 7mins. On the jump you must touch a target 6 inches above your max reach...pullup bar, ring, tape on the wall...whatever! Remember that you can do the WOD at Hybrid as long as you give notice to a coach and there is a coach counting your reps. If you havent signed up yet, go to  http://games.crossfit.com/ GET IT!!!

Next order of business: SPARTAN 300 WOD TODAY!!!

WORKOUT OF THE DAY
- Strength Session: Front Squat 3-3-3 @ 75%
Followed By...300 WOD
25 x Pullups
50 x Deadlifts @ #135/#95
50 x Pushups
50 x Box Jumps
50 x Floor Wipers
50 x KB Clean & Press @ #35/#25 (25 each arm)
25 x Pullups
POST YOUR TIMES!!!

(QUOTE OF THE DAY)
"He conquers who endures."
- Persius -

The long-awaited day is here at last! The Crossfit Open 2012 begins today! Think you have what it takes to bein the Crossfit Games? Now is your chance to prove it. Sign up at http://games.crossfit.com/ - first WOD comes out today at 5pm. A new workout will come out every Wednesday for the next 5 weeks...you have until Sunday to perform the WOD and post it to the site to track your results. You can perform the WOD at your very own Hybrid Crossfit as long as a Coach is there to judge you. If you have any questions, talk to a Coach.GAME ON!
_________________________________________________________________________________________________________

-<WORKOUT OF THE DAY>-
-Strength Session-
Sumo Deadlift 5-5-5 @ 75% (10min cap)
DB Shoulder Press 5-5-5 @ 75% (10min cap)
---Two warmup sets per lift---
Followed By...
* 5 RNDS *
5 x Ring Dips
10 x Burpees
15 x TRX Rows
20 x AbMat Situps

- WORKOUT OF THE DAY -
<Strength Session>
Back Squat 3-3-3 @ 75%
Followed By...
4 RNDS
1min Row/1min Plank
Finish With...
10 - 8 - 6 - 4 - 2
Hanging Power Snatch @ 95#/65#
Med Ball Getups (5/5, 4/4, 3/3, 2/2, 1/1)

<QUOTE OF THE DAY>
"Response to stimulus is systemic rather than mechanical."
- Greg Glassman -

WORKOUT OF THE DAY
*Strength Session*
Deadlift 3-3-3 @ 75% (10min cap)
Strict Press 3-3-3 @ 75% (10min cap)
Followed by...
10 RNDS for time
10 x Med Ball Cleans (20/14)
5 x Toes to Bar
10 x Med Ball Slams (20/14)
5 x V - Ups

Every once in a while we have to deal with opponents of Crossfit - no suprise...so does every single program out there. The vast majority of the time, however, the arguments against CF are from misinformed people who are so uneducated about it that they seem to just make up negative stats and information. This blog, which was posted on the Crossfit main site (www.crossfit.com), is a good example of that. It was written by Matt at Crossfit Champions in Tomball, TX, in response to an article against Crossfit written by Jim Wendler. There are links on the Crossfit Champions page that allows you to read Wendler's article also. It's a good read and is worth your time, whether you are a proponent or opponent of what we do.

The 6am Crossfit Endurance Class for Monday 2/20 has been cancelled - the rest of the day is normal schedule. CFE will resume again on Monday 2/22 at 6am.

Had a great time today doing a Birthday WOD for our very own Daniel Byler Clark - as some of you may know, Daniel is the brother of our Crossfit coach Andrew. We had a great group - Daniel, Coach Andrew, Heather, Kevin, Salim, Will, Ashley, Coach Roman, & Jamie all showed up to participate. What better workout to do than the CF Hero WOD named "Daniel"?
"DANIEL"
50 x Pullups
400m Run
21 x Thrusters @ #95/#65
800m Run
21 x Thrusters @ #95/#65
400m Run
50 x Pullups

We got whatever you need on Saturdays at Hybrid Crossfit. Our classes start at 8am and carry on until noon, with a little bit of extra credit afterward.
8am - Crossfit Endurance: Our Crossfit Endurance class consists of cardio intervals mixed in with body weight movements and basic lifts. The workouts generally last longer than our regular Crossfit classes - anywhere from 25 to 45mins. There is no heavy lifting and no technical gymnastics movements; just fast-paced, constantly varied, basic exercises fot for any fitness or experience level.
9am - Crossfit: Normal Crossfit class - constantly varied, functional movements performed at high intensity. Olympic lifts, gymnastic movements, calisthenics, good times.
10am - TRX: Constantly varied, functional movements performed at high intensity...on the TRX system. If you don't know what the TRX is, come in and give it a try for your free class.
11am - Fighter Conditioning: First of all, don't let the name scare you; our Fighter Conditioning class is for EVERYBODY. Our fight team, our Crossfitters, or our average Joes can all get in on the action. The cool thing about FC is that you never know what you're going to get...one day could be a cardio circuit, one day could be an obstacle course, one day could be wrestling, cage drills, or striking/boxing drills. Come and check it out.
NOON - If you can't make it to any of the previous classes or want to challenge yourself even more, come and train with our trainers & coaches at 12pm. Coaches will get together after all of the regular classes and use that time to bond and crank out an advanced Crossfit workout. If you want a little more, come in and do it with us.

< QUOTE OF THE DAY >
"Let him that would move the world, first move himself."
- Socrates -

***WORKOUT OF THE DAY***
21 - 15 - 9
KB Swings @ (#53/#35)
Overhead Lunges w/ Plate (#45/#35)
Burpees