October 2011

3:00-7:30p Open Gym / EVCF Weightlifting Club

7 rounds for time:  (each exercise must be completed unbroken) 4 HSPU 5 Squat Cleans 135/95 6 CTB pullups 7 KB swings  70/44 “The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails.” ~William Arthur Ward

8 rounds for time in relays of 3: 200m Run Rest while your team mates run “We are made to persist. That’s how we find out who we are.” ~Tobias Wolff

3 rounds for time: 6 Front Squats 185/105 600m Row 20 Push-ups (hand release) *front squats start from the ground “Pain is temporary.  Quitting lasts forever.” ~Lance Armstrong

12:00p Rowing

7:00a Track Workout at Corona del Sol High School 10:00a CrossFit Skills Session at EVCF 11:00a Coaches Meeting 12:00p CrossFit Wod 1:00p-4:00p Open Gym / EVCF Weightlifting Club Wod For time: 100 Pull-ups 1000m Run 10 Clusters 135/95

Overhead Squat 3-3-3-3-3 12:00 AMRAP 2 Muscle Ups 4 HSPU 8 Pistols ~OR~ 12:00 AMRAP 5 Pull-ups 10 Push-ups 15 Squats “Forget past mistakes. Forget failures. Forget everything except what you’re going to do now and do it.” ~ William C. Durant

3:00p-7:30p Open Gym / EVCF Weightlifting Club

“Princess Snowflake” For time: 50 double unders 10 handstand push ups 40 double unders 8 handstand push ups 30 double unders 6 handstand push ups 20 double unders 4 handstand push ups 10 double unders 2 handstand push ups AMRAP 2:00 Rope Climb AMRAP 1:30 Push-up (hand release) AMRAP 1:00 GHD Sit-up “We either make

For time: 1000m Row 1000kg/600kg Jerk (shoulder to overhead) 1000kg/600kg Clean (ground to shoulder) 1000kg/600kg Front Squat 1000m Run *all lifts start from the ground *no partitioning “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.” ~ Vincent Lombardi