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

!!!WEAR YOUR COSTUME TONIGHT!!!
WEAR YOUR FAVORITE COSTUME TO WORK OUT TONIGHT - ADULTS DRESS UP AND WOD TONIGHT, AND THEN YOU CAN TAKE THE KIDDIES TRICK OR TREATING TOMORROW NIGHT.

NOTE: Hybrid is a family facility, so let's keep all of the costumes PG-rated, People. Also - make sure you look at the Workout of the Day and determine whether your costume will interfere with the movements. Can't wait to see what everyone wears!
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*
4 RNDS
8 x Chest Flies
10 x I-Pulls
12 x Pistols

**CONDITIONING**
3 RNDS
10 x TRX Burpees
20 x KB Swings (Russian) @ 53#/35#
10 x Pikes
20 x Sprinter Stars
|
50 x TRX Mountain Climbers

---WORKOUT OF THE DAY---

*SKILL/STRENGTH*
Jerks
2 - 2 - 2 - 2 - 2 - 2

**CONDITIONING**
10 - 8 - 6 - 4 - 2
DB Snatches @ 55#/35#
|
(after each set)
15 x AbMat Sit-Ups
250m Row
 
 
QUOTE OF THE DAY: “Life isn't about finding yourself. Life is about creating yourself.” - George Bernard Shaw
!!!COSTUME NIGHT!!!
Wear your favorite costume on Thursday night 10/30 and get your WOD on with your Hybrid peeps & coaches...who's down???


"In this “lifelong” paradigm, you’re always exploring, refining, and adjusting your way of eating, over the long haul. Your goal isn’t to be perfect, but to learn and evolve."
From the TABATA Times article "3 Deadly Dieting Traps...and How To Avoid Them" - read entire article at:
http://www.tabatatimes.com/3-deadly-dieting-traps-avoid/2/
---WORKOUT OF THE DAY---

*STRENGTH*

Strict/Weighted/L Pull-Ups

5 - 5 - 5 - 5 - 5

**CONDITIONING**

5 RNDS
3 x Deadlifts @ 275#/185#
6 x Push-Ups
9 x Box Jumps @ 24"/20"
 
 
QUOTE OF THE DAY: "Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn't matter when you start or finish, just start, no deviations, no excuses." - Tom Platz
-TRX WORKOUT -
(@ 5pm w/ Coach Roman)

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

**CONDITIONING**
(PARTNER WORKOUT)
...one partner working - one partner resting...
100 x Calorie Row
100 x TRX Crunches
100 x Jump Squats
100 x TRX Push-Ups
100 x TRX Rows

     "CrossFit is functional fitness by definition. What this means is that the movements we do in CrossFit are movements you do in your daily life. A deadlift? Simply picking something up off the ground. A squat? Sitting down. A push up? Getting up off the ground. Don’t be scared of weights. You won’t start there. No one does. You will start at a level of fitness that is acceptable for you.
     If you want to change your life, you have to take the steps to do so. Don’t be scared of work."
From the TABATA Times article entitled "CrossFit: Is It Really For Everyone?" - read the entire article at:
http://www.tabatatimes.com/crossfit-really-everyone/2/
---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

Hang Snatch
3 - 3 - 3 - 3 - 3

**CONDITIONING**
12min AMRAP
20 x KB Swings @ 53#/35#
20 x Air Squats
200m Run




 
 
QUOTE OF THE DAY: “My scars remind me that I did indeed survive my deepest wounds. That in itself is an accomplishment. And they bring to mind something else, too. They remind me that the damage life has inflicted on me has, in many places, left me stronger and more resilient. What hurt me in the past has actually made me better equipped to face the present.”
- Steve Goodier

HALLOWEEN COSTUME NIGHT
Thursday - October 30th
(during evening classes between 5pm - 8pm)
!!!GET YOUR WOD ON IN YOUR FAVORITE COSTUME WITH YOUR FELLOW HYBRID ATHLETES AND COACHES!!!

...there is still time to sign up for the...

2nd Annual
BATTLE FOR THE BELT
(Put on by Valiant CF & CF Takeover)

Individual competition for Men & Women with Scaled & RX Divisions. Come join your fellow athletes & coaches!
Saturday -  11/8 @ VA Beach Fieldhouse (9am - 4pm)
https://www.facebook.com/events/562779643847751/


"Are you allowing yourself to struggle every now and then? In training, as in life, there is no growth in your comfort zone. Pursuing excellence demands that you get uncomfortable. This will look different for everyone, but it is a necessary part of the process.

The path to excellence goes through discomfort, embarrassment, and humbling experiences. It is a struggle. Success does not often come easily."
From the TABATA Times article entitled: "Training with Integrity" - read entire article at:
http://www.tabatatimes.com/training-integrity/

---WORKOUT OF THE DAY---

*STRENGTH*

Back Squat
3 - 3 - 3 - 3 - 3

**CONDITIONING**

BUY IN: 100 x Double Unders

21 - 15 - 9
Power Cleans @ 135#/95#
Pull-Ups
 
 
QUOTE OF THE DAY: “You have power over your mind - not outside events. Realize this, and you will find strength.” - Marcus Aurelius
---WORKOUT OF THE DAY---

*SKILL*

Snatch Drops
3 - 3 - 3 - 3 - 3

**CONDITIONING**

BUY IN: 750m Row
|
3 RNDS
15 x Power Snatches @ 75#/55#
30 x Double Unders
|
CA$H OUT: 750m Row
 
 
QUOTE OF THE DAY: "What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know." - Arnold Schwarzenegger

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


*STRENGTH*
4 RNDS
10 x Deep Rows
10 x Triceps Extensions
10 x Pikes

**CONDITIONING**
10min AMRAP
10 x TRX Burpees
15 x V Sit-Ups
20 x Walking Lunges
---WORKOUT OF THE DAY---

*STRENGTH*

Power Clean

...find 3RM - touch & go...

**CONDITIONING**
5 RNDS
30sec KB Swings @ 53#/35#
30sec REST
30sec Burpees
30sec REST
 
 
QUOTE OF THE DAY: "It is for us to pray not for tasks equal to our powers, but for powers equal to our tasks, to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal.” - Hellen Keller
---WORKOUT OF THE DAY---

*STRENGTH*

Strict Press

5 - 5 - 3 - 3 - 1 - 1

**CONDITONING**

3 RNDS

20 x Pull-Ups

20 x Wall Ball Shots @ 20#/14#

20 x Sit-Ups
 
 
{QUOTES OF THE DAY}

“The more you sweat in training, the less you bleed in combat.” - Navy SEAL’s

"Cry in the dojo, laugh on the battlefield." - Samurai proverb

...in other words - TRAIN HARD...

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

*STRENGTH*

4 RNDS
5 x Walkouts
10 x Bridges
15 x One-Arm KB Swings @ 53#/35#

**CONDITIONING**

3 RNDS
20 x TRX Rows
20 x TRX Crunches
20 x TRX Jump Squats
200m Run
---WORKOUT OF THE DAY---

*CONDITIONING*

20min AMRAP

10 x Back Squats @ 135#/85#
10 x Toes-to-Bar
10 x Ring/Box Dips (NO BANDS)
400m Run
 
 
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

BARBELLS FOR BOOBS 2014
JUST WANTED TO THANK EVERYONE WHO TOOK PART IN THE BARBELLS FOR BOOBS FUNDRAISER THIS WEEKEND AT CF TAKEOVER. THANK YOU TO ANDY AND THE CTO CREW FOR HAVING US OVER FOR THIS AWESOME EVENT. WE LOVE GETTING TOGETHER WITH ATHLETES FROM ALL OVER HAMPTON ROADS TO SUPPORT GREAT CAUSES LIKE THIS. CONGRATS TO EVERYONE WHO WAS ABLE TO GET A PR ON THEIR "GRACE" TIME - BUT WE ALL KNOW THAT THIS WAS ABOUT WAY MORE THAN THAT. YOU CAN STILL CREATE A FUNDRAISING PAGE AT THE B4B WEBSITE AND RAISE MONEY FOR THOSE WHO NEED IT. SEE YOU NEXT TIME!

---WORKOUT OF THE DAY---

*STRENGTH*

...PART 1...
5 x Barbell Complex: Clean + 2 Front Squats
(work up to AHAP)

...PART 2...
3 RNDS

MAX L/Tuck Hold (Parallettes or Boxes)
5 x Pendlay Rows (AHAP)
10 x Pistols/Weighted Pistols (5/5)


!!!DON'T FORGET TO WEAR PINK FOR HYBRID PINK-OUT MONDAY!!!
 
 
QUOTES OF THE DAY: "Nothing splendid has ever been achieved except by those who dared believe that something inside of them was superior to circumstance. "~Bruce Barton

"A great deal of talent is lost to the world for want of a little courage. Every day sends to their graves obscure men whose timidity prevented them from making a first effort." ~Sydney Smith

BARBELLS FOR BOOBS
Saturday - Oct 18th @ CF Takeover
1461 London Bridge Rd, Virginia Beach, VA 23453

THERE WILL BE NO CLASSES THIS SATURDAY MORNING DUE TO COACHES AND ATHLETES PARTICIPATING IN BARBELLS FOR BOOBS.

If you want to get your workout in on Sat morning, come out to CF Takeover and participate in B4B...you may also go the Hybrid and have some Open Gym time from 10-Noon.
Join us at Barbells for Boobs - sign up for a heat time at:
https://docs.google.com/spreadsheets/d/1v-zsHw-ZnKtYqUuDRfFHtkNBW0bKb1yvInVkp4FjaTQ/edit#gid=0
($10 minimum donation at the door)
---WORKOUT OF THE DAY---

*SKILL*

Handstand Hold/Walk Practice

**CONDITIONING**

13min AMRAP

10m Handstand Walk
(Sub: 20m Bearcrawl)

10 x Deadlifts @ 225#/155#

200m Run