Announcements

*Team Totals for all reps
100 Overhead Squats (75 lb, 45 lb)
Run 2 Laps around both buildings (appx. 1200 M)
100 Renegade Rows (20 lb, 15 lb)
Farmers Walk 1 Lap around both buildings (appx. 600 M)
100 DB Push Presses (20 lb, 15 lb)

Become so wrapped up in something that you forget to be afraid. -Lady Bird Johnson

Back Squat
5-5-5
*Post loads to comments

then…

12 Minute AMRAP
5 Chest to Bar Pull-ups
100 M Run
10 Total Hang DB Snatches (55 lb, 35 lb)
100 M Run
15 Air Squats

If you sense there must be more, there is more. -Alan Cohen

How Much Fish Oil?

Gymnastic Skills
L-Sit/Pull-ups/Swings

then…

“Run Annie Run”
400 M Run
50-40-30-20-10
Double Unders (or x4 Singles)
AbMat Sit-ups
800 M Run
*Something special to commemorate our long overdue happy hour!

Never complain and never explain. -Benjamin Disraeli

Nugget’s Home away from home getting some press

Announcements-
Happy Hour Today! 7 PM @ The Red Shed Tavern

Snatch Grip Deadlift
5-5-5-5 (Refer 4/6)
*Post loads to comments

then….

7 Minutes AMRAP
5  Push-ups
5 Dumbell Hang Cleans (55 lb, 35 lb)

Life is not an exact science, it is an art. -Samuel Butler

Lunch Time

Announcements-
Happy Hour Thursday, 7 PM @ The Red Shed Tavern

Ring Skills/Handstand Skills/ Glute Ham Raises

then…

5 Rounds
7 Burpees
15 Russian Swings (24 K, 16K)
100 M Run

And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department. -Andrew Carnegie

Announcements-
Happy Hour Thursday, 7 PM @ The Red Shed Tavern

(Ed. Note: Once a week we are going to be posting  original material on the website from our coaches and colleagues.  This is the first edition, if anyone has a good name for this series your input is encouraged in the comments.  Without further ado the great “Nugget”)

The CrossFit Mentality by Miguel “Nugget” Garza

Breakdown or Breakthrough? I’ve found that these are the two results of a CrossFit workout. Oddly though, these results aren’t a product of the workout, but rather a mindset established before the clock starts. Breakdown is the little guy in your head that tells you it’s too heavy, it’s too difficult, it’s too exhausting, or it hurts too much. Breakthrough is the little guy on your shoulder that tells you “I’m going to finish today, I’m going to try my best, and I’m not going to give up!”

Through observation and learned experiences, I’ve found that training the mind is just as important as training the body. This is because the body can only do what the mind allows it to do. Sit and think of a workout that you felt you could have done faster, or with more weight, and I’m sure you can remember the moment where you decided mentally that you weren’t going to push it. I know it happens to me every time I workout, I think to myself, why am I putting myself through this pain. The answer to this question determines how I finish.

You see, the mind is just like the body, it has capacities, and just like the body, it can be trained to become stronger. After last year’s Regional, I knew there was something I was missing. I had trained my body to what I thought was it’s limit, but I truly hadn’t. Breakthrough, (remember the little guy on my shoulder?) hadn’t been found. Each WOD was a battle between my mental and physical capacities, and each time my mind won out and told my body to quit.

Don’t over think, take yourself lightly, and take a minute to realize that the work we do is fun. Everyday we struggle with one another to build each other up. As we continue to build our physical capacity, just take a minute to get your mind right, and you will be on track to achieve greatness. Breakthrough mentally.

Front Squats
5-5-5-5 (refer to 4/8)
*Post loads to comments

then…

3 Rounds
10 Presses (95 lb, 65 lb)
20 Box Jumps

I like the dreams of the future better than the history of the past. -Thomas Jefferson

5 Tips for becoming an early riser

Announcements:
– New 6 AM On Ramp Class w/Tristy starts Today!, April 12, Sign up HERE!
– Town Lake Bootcamp starts Today! (Click here for more info)

Schedule for today:

9 AM – Affiliate Team Tryouts begin (Spectators and Competitors are encouraged to come to this!!!!)
WOD 1
In 15 Minutes find a 1 RM Max for the Snatch
M: 1. Blake 2. Tow Matt
W: 1. Tristy 2. Walker 3. Betsy 4. Shanan

WOD 2
5 Minutes AMRAP
1 Power Clean
1 Thruster
M: 115 W: 75

M: 1. Blake 2. Tow Matt
W: 1. Betsy 2. Tristy 3. Walker 4. Shanan

WOD 3
400 M Run
30 Burpees
400 M Run
45 Abmat Sit-ups
400 M Run
45 Wall Balls (M: 20 lb to 10′, W: 10 lb to 10′)
400 M Run
30 Pull-ups (M: Chest to Bar, W: Chin over Bar)

M: 1. Blake 2. Tow Matt
W: 1. Walker 2. Shanan 3. Betsy 4. Tristy

Overall Rankings
M: 1. Blake 2. Tow Matt
W: 1. Walker 2. Betsy (T) 2. Tristy (T) 3. Shanan

10 AM – Regular Saturday team WOD

Team WOD
30 Pull-ups
400 M run
45 Wall Balls (M: 20 lb to 10′, W: 10 lb to 10′)
400 M Run
45 AbMat Sit-ups
400 M Run
30 Burpees
400 M Run

Today’s Workout(s) will feature Wall Balls, Deadlifts, Burpees, Snatches, Swings, Squats, Push-ups , Sit-ups, Cleans, or Pull-ups in various combination of reps, rounds, and weights.  Come join the fun!!!!!

Press
5-5-5
*Post loads to comments

then..

400  M Run
21 Sumo Deadlift High Pulls (95 lb, 75 lb)
20 Air Squats
15 Sumo Deadlift High Pulls (95 lb, 75 lb)
20 Air Squats
9 Sumo Deadlift High Pulls (95 lb, 75 lb)
20 Air Squats
400 M Run

Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown. -Ross Perot

Cure your ailments with your diet

Announcements:
– Affiliate Team Try Out, this Saturday April 10th @ 10 AM. 
– New 6 AM On Ramp Class w/Tristy starts Monday, April 12, Sign up HERE!
– Town Lake Bootcamp starts Monday, April 12th! (Click here for more info)

Front Squats
5-5-5
*Post load to comments

then…

7 Rounds
7 CTB Pull-ups
7 Overhead Squats (65 lb, 45 lb)
Every Minute do 3 Burpees

A person always doing his or her best becomes a natural leader, just by example. -Joe DiMaggio

Lift Heavy, Slim Down

Announcements:
– Affiliate Team Try Out, this Saturday April 10th @ 10 AM. 
– New 6 AM On Ramp Class w/Tristy starts Monday, April 12, Sign up HERE!
– Town Lake Bootcamp starts Monday, April 12th! (Click here for more info)

Gymnastic Skills

Ring Holds/Handstands/Glute Ham Raises

then…

4 Rounds
2 Hill Loops
20 Swings (24 K, 16K)

When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure. –Peter Marshall

How much is too much?

Announcements:
– New Weightlifting Classes w/ Chad Vaughn start this Wednesday, April 7th 3:00 PM and 6:30 PM
– Affiliate Team Try Out, this Saturday April 10th @ 10 AM. 
– New 6 AM On Ramp Class w/Tristy starts Monday, April 12, Sign up HERE!
– Town Lake Bootcamp starts Monday, April 12th! (Click here for more info)