QUOTE OF THE DAY: “Often people that settle in life are those that only do what they can with what they have and where they are. Never settle...know your worth from the beginning...Live beyond your low expectations.” - Shannon L. Alder 
"Muscle is your metabolic engine, so it’s also a large part of the secret to FAT LOSS (not weight loss).  TONE is muscle.  Want to tone up and lean out?  You need to feed the furnace." - Paul Nobles
From the Eat to Perform article "Boot Camp -- Nutrition Rules For People New to Exercise" - read the entire article at:
http://eattoperform.com/
---WORKOUT OF THE DAY---

*CONDITIONING*

50 x Double Unders
50 x DB Snatches @ 50#/30#
50 x Pull-Ups
50 x Lunges
50 x KB Swings @ 53#/35#
50 x Box Jumps @ 24"/20"
50 x Ball Slams @ 20#/14#
 
 
QUOTE OF THE DAY: "A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." ~Vince Lombardi

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


*STRENGTH*

4 RNDS
6 x Body Saws
10 x Swimmers Row
14 x TRX Goblet Lunges (7/7)

**CONDITIONING**

5 RNDS
10 x Bicep Curls
10 x Tri Extensions
10 x Weighted V Sit-Ups @ 20#/14#
10 x Box Jumps @ 24"/20"

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

5 x Barbell Complex (Power Clean + 2 Front Squats)

**CONDITIONING**

6 RNDS
20m Waiter's Carry @ 55#/35#
(switch hands at 10m)
10 x Push-Ups
 
 
QUOTE OF THE DAY (from Greg Glassman - founder/CEO of CrossFit):
“CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
  • Gymnasts learn new sports faster than other athletes.
  • Olympic lifters can apply more useful power to more activities than other athletes.
  • Powerlifters are stronger than other athletes.
  • Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
  • Endurance athletes are woefully lacking in total physical capacity.
  • With high carb diets you either get fat or weak.
  • Bodybuilders can’t punch, jump, run, or throw like athletes can.
  • Segmenting training efforts delivers a segmented capacity.
  • Optimizing physical capacity requires training at unsustainable intensities.
  • The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion.”

THANKSGIVING HOLIDAY SCHEDULE
There will be a few changes to the schedule for the Thanksgiving Holiday next week:
WEDNESDAY 11/26 - DAYTIME CLASSES ONLY (No 5pm, 6pm, or 7pm classes)
THURSDAY 11/27 - 10am TURKEY DAY WOD (No other classes)
FRIDAY - 10am HOLIDAY WOD (No other classes)

*IF YOU WOULD LIKE TO HAVE OPEN GYM TIME, YOU NEED PERMISSION FROM COACH ROMAN*

"When you start CrossFit you will be overwhelmed by a sense of accomplishment. It hangs in the air like the smell of a pretty girl's hair. You'll feel like the mayor running for office in Pleasantville - kissing babies, shaking hands, making friends. But eventually you'll learn you're not in Pleasantville. You're in real life, and CrossFit will hurt. Three years ago, I would have hidden that truth. Now, I think CrossFit's ability to hurt is also its most commendable quality."
From "It's CF and It's Going to Hurt" - read article at:
http://breakingmuscle.com/crossfit/it-s-crossfit-and-it-s-going-to-hurt
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*
5 x (Barbell Complex: Power Snatch + 2 OH Squats)

**CONDITIONING**
12min AMRAP
|
Buy In: 250m Row
|
10 x Wall Ball Shots @ 20#/14#
10 x Sit-Ups
 
 
QUOTE OF THE DAY:  “If you want something you’ve never had, you must be willing to do something you’ve never done.” - Thomas Jefferson

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


*STRENGTH*
4 RNDS
10 x Deep Rows
10 x Box Dips
10 x Weighted Step-Ups (5/5)

**CONDITIONING**
100m - 200m - 300m - 400m - 500m
Row
25 - 20 - 15 - 10 - 5
TRX Rows
TRX Crunches
KB Swings @ 53#/35#

"I love the people, the sweat, the way my mind stops running over bad things. It’s different to other sports I have done, which have tended toward the solitary."
From the TABATA Times article "CrossFit Brought Me Back to Life" - read the entire article at:
http://www.tabatatimes.com/crossfit-brought-back-life/
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Muscle-Ups

ADVANCED: 4 x Max Effort Sets
BEGINNER/INTERMEDIATE: 4 x (5 ring pull-ups & 5 ring dips)

**CONDITIONING**

5 RNDS

10 x Burpees
10 x KB Swings @ 53#/35#
10 x Air Squats
 
 
QUOTE OF THE DAY: "The first requisite for success is the ability to apply your physical and mental energies to one problem incessantly without growing weary." - Thomas Edison
---WORKOUT OF THE DAY---

*STRENGTH*

"CROSSFIT TOTAL"

...FIND YOUR 1RM...

Deadlift
Strict Press
Back Squat

DL + SP + BS = total
 
 
QUOTE OF THE DAY: “The person I am and the person I wish to be are not the same. But if the gap between both decreases day-by-day, then it is okay.” - Richelle E. Goodrich
"If you allow yourself to cheat 'just a little bit' on the WOD, you are right – probably nobody will notice. But you know it and that’s the most important thing. Why? Because it has been scientifically proven that once we start to relax our moral standards, we are more likely to abandon further attemps to control our behavior and that means further misbehaving."
From the TABATA Times article "To Cheat or Not to Cheat: 'The Miscounting Disorder'" - read the entire article at:
http://www.tabatatimes.com/misscounting-disorder/

---WORKOUT OF THE DAY---

*STRENGTH*
Overhead Squat
3 - 3 - 3 - 3 - 3

**CONDITIONING**
TABATA
(Alternating)
16 RNDS

ODD Rounds: Thrusters @ 75#/55#
EVEN Rounds: Burpees


 
 
QUOTE OF THE DAY: “Beliefs have the power to create and the power to destroy. Human beings have the awesome ability to take any experience of their lives and create a meaning that disempowers them or one that can literally save their lives.” - Tony Robbins
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*
4 RNDS
12 x TRX Chest Press
12 x TRX Pikes
12 x Pistols (6/6)

**CONDITIONING**
8min AMRAP
8 x Triceps Extensions
8 x Y-Bridges
8 x Side Crunches
8 x Walking Lunges

"There is a huge amount of bad press about CrossFit hurting people. I hear about doctors and physical therapists who claim CrossFit bought them a new Porsche or a new boat. I am going to let you in on a big secret: CrossFit doesn’t hurt people. CrossFit doesn’t cause injuries. CrossFit is a benign being. As my friend Kelly Starrett says, 'CrossFit is a laboratory for finding and fixing bad movement patterns.'”
From the TABATA Times article "3 Reasons You Get Hurt at CrossFit" by John Mariotti - read the entire article at:
http://www.tabatatimes.com/sunday-story3-reasons-get-hurt-crossfit/

---WORKOUT OF THE DAY---

*STRENGTH*
3 RNDS
10 x Supine Rows (Rings/TRX)
1min Weighted Plank

**CONDITIONING**
6min AMRAP
5 x Power Snatches @ 115#/75#
25 x Double Unders


 
 
QUOTE OF THE DAY: “And once the storm is over, you won’t remember how you made it through, how you managed to survive. You won’t even be sure, whether the storm is really over. But one thing is certain. When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.” - Haruki Murakami
"There is a reason that a cookie-cutter gym membership does not work for so many veterans after we step away from the military. The physical side of fitness is not enough to keep us engaged. We need more. We need the brother/sisterhood that we experienced in our military careers. Many of us use that bond as motivation to get physically fit. What we do not recognize is the influence it has over our mental health as well."
From the TABATA Times article "Veterans and CrossFit: Why It Works"...read the entire article at:
http://www.tabatatimes.com/veterans-crossfit-why-it-works/

---WORKOUT OF THE DAY---

*STRENGTH*
4 RNDS
10 x Plank Rows (5/5) AHAP
10 x Front Rack Lunges (5/5)

**CONDITIONING**
400m Run
50 x Wall Ball Shots @ 20#/14#
400m Run
50 x Sit-Ups
400m Run

 
 
QUOTE OF THE DAY: “Honor to the soldier and sailor everywhere, who bravely bears his country's cause. Honor, also, to the citizen who cares for his brother in the field and serves, as he best can, the same cause.” - Abraham Lincoln

TO ALL THOSE WHO HAVE SERVED - WE HONOR YOU TODAY ON VETERANS DAY
Veterans Day was created to honor and pay respect to all the men and women that have served our nation. The holiday was originally called "Armistice Day" and was first celebrated Nov. 11, 1919 on the first anniversary of the end of World War I. But it was not until 1926 that Congress passed a resolution to observe the day and it became a national holiday in 1938.



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

*STRENGTH*
4 RNDS
6 x Body Saws
12 x X-Pulls
18 x Goblet Squats

**CONDITIONING**
2 RNDS
20 x TRX Burpees (10/10)
20 x Jumps Squats
20 x TRX Rows
20 x KB Swings @ 72#/53#
20 Cal Row

---WORKOUT OF THE DAY---
(VETERANS DAY WOD)

*CONDITIONING*
"JACK"
(w/ Push-Ups)
...as a 2-person team or individual...

20min AMRAP
10 x Push-Ups
10 x KB Swings @ 53#/35#
10 x Box Jumps @ 24"/20"

 
 
QUOTE OF THE DAY: "Life isn't about finding yourself. Life is about creating yourself.” - George Bernard Shaw

!!!AWESOME WORK TO ALL OF THE ATHLETES WHO COMPETED AT BATTLE FOR THE BELT!!!
JUST WANTED TO SAY A BIG THANK YOU TO ALL OF THE ATHLETES WHO COMPETED AND WHO CAME OUT TO SUPPORT EVERYONE THIS WEEKEND AT THE COMPETITION - ALL OF THE ATHLETES REPRESENTED WELL AND IT'S ALWAYS AN HONOR TO WATCH OUR PEOPLE PUSH THEMSELVES ON THE COMPETITION FLOOR. THERE WERE 3 TOUGH EVENTS IN A GREAT VENUE WITH ALOT OF ENERGY TO GO AROUND. SO PROUD OF OUR ATHLETES AND CAN'T WAIT TO SEE YOU GUYS THROW DOWN AGAIN!

---WORKOUT OF THE DAY---

*SKILL*
EMOM x 8mins
2 x Hang Cleans @ 75-80%

**STRENGTH**
3 RNDS
10 x Push Press
10 x Strict Knees-to-Elbows

***CONDITIONING***
(Time Permitting)
MAX 2min Row