Tuesday, November 5th, 2019

Work Your Butt Off

You never want to fail because you didn’t work hard enough. Mohammed Ali, one of my great heroes, had a great line in the ’70s when he was asked, “How many sit-ups do you do?” He said, “I don’t count my sit-ups. I only start counting when it starts hurting. When I feel pain, that’s when I start counting, because that’s when it really counts.” That’s what makes you a champion. No pain, no gain.
But when you’re out there partying, horsing around, someone out there at the same time is working hard. Someone is getting smarter and someone is winning. Just remember that. Now, if you want to coast through life, don’t pay attention to any of those rules. But if you want to win, there is absolutely no way around hard, hard work. Just remember, you can’t climb the ladder of success with your hands in your pockets. -Arnold Schwarzenegger

 

SWOD

 

On the Minute x 12: 

3 Power Snatches 

 

WOD

 

AMRAP 12:

12 Power Snatches (95/65) 

12 Push-ups 

12 Chest to Bar Pull-ups

 

WOD SCHEDULING

Due to the unknown nature of the CrossFit Open, we will not be posting Friday and Saturday WOD’s for the next five weeks. There will still be a WOD so come on in and join the fun.

 

UPCOMING EVENTS

Saturday, December 7th, 2019

Our Fourth Annual Winter Swollstice is upon us. Saturday, December 7th we will hold a friendly in house competition. We will have two divisions, an RX individual division, and a scaled same sex team division. Masters will be mixed in and will have their separate loading/movements when the time comes. There will be medals this year for the top three athletes and teams. The price to play will be $40.00.

If you want to participate, these are some of the possible movements you might see.

RX DIVISION

(go RX if you can do any of these movements)

  • Pull ups (1 or more)
  • Toes to bar (1 or more)
  • Push Ups (1 or more “no knees”)
  • Box Jumps 24/20
  • Squats (Bar/air)
  • DB Movements 50/35
  • Snatch 95+/65+
  • Cleans 135+/95+
  • Jerks 95+/65+
  • Row
  • Run
  • Bike
  • Double Under (1 or more)

 

SCALED DIVISION

(possible movements/loading)

  • Ring Row (1 or more)
  • High Knee (1 or more)
  • Push Ups (1 or more “from knees”)
  • Box Jumps 20″+
  • Squats (Bar/air)
  • DB Movements 25+lbs
  • Snatch 35+lbs
  • Cleans 45+lbs
  • Jerks 55+lbs
  • Row
  • Run
  • Bike
  • Single Unders