2011

6:00a 5K Run leaving from EVCF 2:00-7:30 Open Gym / EVCF Weightlifting Club “The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success.”

“Nutts” For time: 10 HSPU 15 Deadlift  250/165 25 Box jumps 30/24 50 Pull-ups 100 Wallball Shots  20/14 200 Double-unders 400m Run with 45lb plate “Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” – Phillip Adams

For load: Power Clean 5RM Push Press 5RM Back Squat 5RM Muscle-up Pyramid (work up as high as you can go by 1’s and then back down) “There’s a difference between interest and commitment.  When you’re interested in doing something, you do it only when it’s convenient.  When you’re committed to something, you accept no

For time: 750m Row 1000m Run 25 Box Jump 50 KBS 53/35 75 Double Unders 1000m Run “Courage is the discovery that you may not win, and trying when you know you can lose.” – Tom Krause

10:00-Noon Open Gym 12:00p Rowing Class

6:00a Track Workout w/ Coach Michael Rodriguez at Corona del Sol 7:00a Carpool Leaves for Lift it/Love it Fundraiser at CrossFit 480 12:00-4:00p Open Gym/EVCF Weightlifting Club “Our attitude toward life determines life’s attitude towards us.” – John N. Mitchell

Lynne 5 rounds for total Reps: Bodyweight Bench Press Pull-ups (3:00 Rest between rounds) Mo’s heading back to Texas for school….let’s send him off with a social at Zipp’s Sports Bar (McClintock/Ray) The fun will start at around 7:30pm “Traditionally, callisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely

6:00a EVCF Running Club 2:00-7:30p Open Gym / EVCF Weightlifting Club

For time: 10 Sandbags over the wall and back 15 Wall Climbs 20 Atlas Stone to Shoulder  112/76 25 Bar Facing Burpees 30 Steps Overhead Walking Lunge  45/25 35 K2E 40 Wall Ball Shots 45 KB High Pull  70/44 50 Sit-ups 250m Farmers Walk 70/44 (each hand) ‎“It takes as much energy to wish as

“Flight Simulator” For time: (20:00 cap) Double Under Ladder 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 You must complete each set unbroken before moving on to the next. The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse.