Workout of the Day

7 Sets
1-3 Weighted Dips/Dips/Push-ups 1-3 @ (5111)
Rest :30
1-3 Split Squats/leg @ 6310
Rest :30
3 Hip Power Snatches (Light and Fast, hold 3 seconds at the top)
Rest 1:00

then…

5 Rounds
10 Burpees AFAP
10 Presses (95 lbs, 75 lbs)
1:00 Rest

Fortune favors the prepared mind. -Louis Pasteur

Pain Illusions

 Announcements:
-Olympic weightlifting class is back! Join Chad tomorrow at 3 PM, 6:30 PM or 7:30 PM
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
–Happy Hour at Little Woodrows in Southpark Meadows on Thursday, October 14th at 7:30pm!!

PR Board for September...Keep up the great work everyone!

3 Sets
Powell Raises  8-10 @ 3010
Rest :45
Muscle Snatch 8-10 @ 3032
Rest :45
Trap 3 8-10 @ 3010
Rest :45

then…

7 Rounds
3 Box Jumps (High and Fast)
100 M Sprint
:90 Rest

You get the best out of others when you get the best out of yourself. -Harvey S. Firestone

Good times in Colorado

Announcements:
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!

Thank you to everyone for all the support this weekend, check out all the results here!

Rest Day

Announcements:
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!
–Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM

Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)

Competition 1
Max seconds of a Handstand Hold
+
Max second of a Static Hang w/ Chin over the bar
*All teammates work at the same time
*Score= Total accumulated seconds/team

Competition 2:
Max Lunge steps in 5 Minutes (hands on ears)
*One teammate works at a time
*Score= total Lunge steps

Competition 3:
AMRAP in 20 Minutes
2 Power Cleans (135 lb, 95 lb)
50 M Sprint
*One teammate works at a time
*Score=Total completed rounds

Lowest score wins, final score decided by combining placements in each competition.

Nothing happens unless first we dream. -Carl Sandburg

Announcements:
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!
–Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM

Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)

3 Sets
RDL 6-8 @ 4111 tempo
Rest :30
Handstand Hold/Push up for :30  (51X1 Push-up tempo, only do PU if you can maintain control all the way to the bottom)  Rest :90

then…

5 Rounds
20 Flutter Kicks
10/Arm  Unbroken Single Arm Push Press
20 Abmat Sit-ups
10/ Arm Unbroken DB Power Snatches
M:35 lb, W:20  lb

You have to decide what your highest priorities are and have the courage – pleasantly, smilingly, nonapologetically – to say ‘no’ to other things. And the way to do that is by having a bigger ‘yes’ burning inside. The enemy of the ‘best’ is often the ‘good. – Stephen Covey

Nutritional Ignorence

Announcements:
-Our lost and found box will be emptied on Sunday, October 10th!  Please look through it and take your belongings:)
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!
–Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM

Great work from everyone last week @ FGB!

Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)

Make-up Day:
Pushing Down on the Gas
Walking around the farm
Relatively slower and absolutely steady wins the race

No squat day today.  If you’d like to work strength, hit all the skill session from this week.

The shortest answer is doing the thing. -Ernest Hemingway

Goals not expectations

Watch Coach Chad, Nugget, Wes, and Team Snatchasaurus Rex compete in the USAW/CF Meet this weekend HERE
Saturday
Nugget lifts @ 10 AM
Chad lifts @ 3 PM
Sunday
Wes lifts @ 3 PM

1 Set
8 RM/side Split Squats  @ 3010
rest 3:00
AMRAP Chin-ups or Static Hang or Ring Rows @ 3010
*Split Squats and Chins recorded

then…

2 Sets
Powell Raises  8-12 @ 3010
Rest :45
Muscle Snatches 8-12 @ 3032
Rest :45
Trap 3 Exercise 8-12 @ 3010
Rest :45

then…

7 Rounds
:30  Single Jumps
:30 Leg Russian Lunges
200 M Run
15 Unbroken Box Jumps AFAP
*no time or score recorded

Empty pockets never hold anyone back. Only empty heads and empty hearts can do that. -Norman Vincent Peale

Finding Good Food on the Road

Announcements:
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!

Test:
1 Set
AMRAP Dips or Push-ups @ 3010 tempo
*Recorded

then…

5 Rounds
1 Hill Sprint AFAP
50 Meter Farmers WALK (Pick a DB/KB weight that is uncomfortable to carry)
10 UnBroken Burpees AFAP
50 M Farmers WALK (Pick a DB/KB weight that is uncomfortable to carry)
2:00 Rest
*AFAP=As Fast as Possible
*Recorded

Real heroes are men who fall and fail and are flawed, but win out in the end because they’ve stayed true to their ideals and beliefs and commitments. -Kevin Costner

Take a Walk

Announcements:
-Ladies Night is coming up again this Monday, October 4th.  We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106.  See you all there!

Weekly Buy In/Cash Out
:30 Static Hang w/Chin over bar
(Chest to bar if possible, Fraction/Weight as needed)

4 Sets
3 Hang Power Snatch (Start from top of the knee) + 3 Overhead Squats
Rest :30
6-10 Strict or Partner Chin-ups (Have a partner hold both feet, one foot, or waist)
Rest :90
*Post reps, and weights to comments

then…

10 Minutes AMRAP
50 Yard Sprint
20 Push-ups
1 Gasser
50 Double Under (pick your favorite jump rope move)

Not being able to govern events, I govern myself, and apply myself to them, if they will not apply themselves to me.
-Michel de Montaigne

Shopping List

A huge thanks goes out to our volunteers for FGB5: Michelle, Laura, Darlene, Liz, J.J, Stephanie and Ginger!!! And congrats to all those that participated...you all made us proud!

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Fight Gone Bad is today at Westlake High School from 8:00am to 11:00am.  Come out and show your support!

Last year's FGB crew