Its Friday Ya'll

Hey SuperFiters ! Its Friday and I'm sure your all super sore. Its all good though just drag your booty in and were going to end the week off right. Its going to be a long WOD today so get ready for a long day at he office. I will put the WOD up later I have it written down at work so I'll have to post it when I get there. See you soon. 






CrossFit 11:00 a.m. 4:30 p.m.

Extra Motha Suckin Credit

Sacrifice.

    What does it take to be a champion ? To be a champion t takes the same amount of work you do to hit your goals no matter how big or small they are. A champion does not quit or give up. He sacrifices everything for his goal. He does what he is suppose to when he is suppose to. And if he cant he will make time for it. There is no I cant or I have no time because there is always time. I don't care who you are. Time is the only thing that is equal for every human on the planet. The president of the united states can run a country in the same amount of time that we all have. Man is not created equal. But time is equal for everything. If we have a goal and we don't hit it its nobodies fault but your own. If you fail its all on your shoulders. Nobody can make you eat right nobody can make you come in and do the extra miles nobody can make you do anything. You have to want to. If you get off track you get back on track. If you fall, fall forward. Get your ass back on the horse and ride that shit until you break it. You should get no pity nor should you want any. You are stronger than you can imagine you can do anything. YOU have to do it yourself through self discipline and through your inner strength and I will be there the whole way to help you on your journey. Don't forget that I don't do anything YOU do all the work I'm just a messenger. All your success and all your failures are completely yours. All of you are powerful beyond measure you just have to believe it. So when it gets hard and your sore and you don't feel like eating broccoli remember a champion doesn't give a fuck about any of that a champion pushes on and goes to the next lever no matter what. There is no doubt in  my mind all of you will hit your goals I know you will. I believe in each and every single one of you. Now prove me RIGHT ! I want to thank all of you for being a part of my life and sharing your time with me and trusting that I am here for you so thank you all.

This is a poem a very dear friend wrote and I would like to share it with all of you

look at you
move great weight;
taking heavy-
lifting: holding overhead-
the enormity of us all

bend knees
arch strong
and explode into me:
two distinct-motions disappear:
becomes-one-fluid-feat:
the-line-seperating you from I shifts
precision of human strength:
Human will

Power comes from the hips
discharge-earth-energies
driving your heels through the floor:
electric back-like ice fingers stinging
until you lock it up-
pull your head through all the way.

cocked like a rifle
standing-stretched:
-as-large-you-get-
with all the gravity
ripping at your bones;
you stand tall;
with all that weight;locked overhead;
like a peacock:
we stand. 


                                                        -Eric-

Thursday

Rest Day 

    So yesterday was a brutal day and very skill oriented. I know it was hard and I know some of you may have hurt wrists but remember to eat good hydrate and ice your wrists. From here on out the training is going to get more intense and more skill oriented. So if your ready for that so am I. I'm going to take you all to the next level. Your going to be sore, your going to sweat and bleed. The days will be long and grueling. You Will be pushed to your limits and there will be days where you doubt yourself and what your even doing. All of these thing I promise you but I will also promise this, you will be in the best shape of your life and be on a whole new level at the end of this. Since the training is getting more strict so should your diet. The only way your going to make it through this is to properly eat right. I can not express how important that is. So put on your big boy/girl britches and come in ready to kick ass on Friday. I'll be waiting...

Wednesday

Get ready for the pain....



CtrossFit 11:00 a.m. 4:30 p.m.

Strength
5x5 deadlift

W.O.D.
20 min a.m.r.a.p.
Just show up because it's going to be a long day

Tuesday

Rest Day 


  Dont let the rest day stop you from being a bad ass, do something cool today and let me know what it is. If you cant think of anything cool to do then try this :

A) 5o handstand push ups 
B) 100 air squats 
C) walk 400 meters... on your hands 

 We should train to do this. Come on Jake this is Dutch get an event going lol 

Monday

      Hey SuperFiters its a new day and a new week. Honestly now that the open is over I have an itch to get some hardcore training going on and YOU are going to have to pay for it. You can thank me later when your even more bad ass than you already are ;-) see ya'll later today !!!!

CrossFit 11:00 a.m. 4:30 p.m.

Buy in : 
3x12 double unders 
3x5 strict handstand push ups
3x10 pull ups


Strength :
5x3 
Hang power clean 


W.O.D.
21-15-9
Front Squats
Kettlebell swings  



Get your armor on because it's time for battle !!

Friday

     Whats up SuperFiters its Friday so lets end the week off right ! I got a good WOD in store for us today so lace up your tennies and lets get ready to rock and roll !




CrossFit 11:00 a.m. 4:30 p.m. 


100 m farmer carry 
21-15-9
wall balls 
burpee box jumps
800 m run

Wednesday

     Sorry I missed the post on Tuesday I just spaced it. Were going to do a little heavy lifting today and then do a WOD with a special added bonus that I will tell you when you get here.


CrossFit 11:00 a.m. 4:30 p.m.

5x2 clean and jerk

Followed by :

20 min a.m.r.a.p.
15 cal on bike 
30 box jumps
15thrusters 
30 second hollow body hold
15 sdhp

Monday

     Its Monday and time to get buff  ! Were going to have a buy in to work on skills and then after that its time for the pain. 3 rounds of awesomeness ! so get ready your going to test your level of awesome as soon as you get here.



CrossFit 11:00 a.m. 4:30 p.m.

Buy in : 
3x15 double unders
3x20 hollow body rocks 
2x15 handstand push ups


W.O.D.
3 Rounds for time of
50 weighted sit ups 
40 1 arm kettlebell swings (20 each arm)
30 steps weighted walking lunges

This is what ballet is like if you CrossFit 

Friday

Be ready to bring the heat. That's all I have to say...


CrossFit 11:00 a.m. 5:30 p.m.


W.O.D. 
20 min amrap 
400 m run 
30 double unders 
15 thrusters 
5 pull ups 
5 dips 

Wednesday

     Alright ya'll we got a little strength trainig today followed by "JT" should be a fun day. See you guys whe you get here.


CrossFit 11:00 a.m. 4:30 p.m.

Strength WOD 
5x3 deadlift

WOD
"J.T."   
21-15-9
handstand push ups 
ring dips 
push ups 

Tuesday

Rest Day

     Nice work on Monday's WOD everyone, you all did really awesome. Johnathan did the WOD as Rx'd, Jen absolutely killed it and is challenging herself every day, and Wendy is doing awesome with the WOD being done as Rx'd. And I'm really stoked about Stewart he's going to be a power house just wait and see. So all and all your all doing amazing just keep kicking ass and taking WOD's !

Monday

      It's a new week so lets get ready to get buff ! Were doing weight training plus a small WOD at the end so get ready were going to move some weight today baby. Oh and if anyone sees Johnathan or wants to give him props online this last Friday he got his first muscle up. Thats a huge deal for any CrossFiter so let him know he killed it. We also got it on video and I'll put it up later today when I get to work.




CrossFit 11:00 a.m. 4:30 p.m.


Strength
5x3 Clean and Press


W.O.D.
3 Rounds
15 box jumps 
12 push press
9 toes to bar

It's Friday !!

     Sorry for the delay but the internet is down so I'm just now getting to the WOD. Put your big boy and girl pants on and get ready to rip it !

CrossFit 11:00 a.m. 4:302 p.m.

Every minute on the minute

Thrusters !

Muahahahaha

    I know Wednesday was hard but thats what gets the gains. If we did wussy workouts itd be called P90X or Insanity. So embrace the hard WOD's because thats what gets the gains. And were no bitches were SuperFiters !!!

Wednesday

I just wanted to post the WOD real quick. stuff in a bit.


CrossFit 11:00 a.m. 4:30 p.m.

Buy in :
3x15
push ups
air squats 
sit ups

W.O.D.
10-9-8-7-6-5-4-3-2-1
Deadlifts 
burpees 
pistol squats

Tuesday

Rest Day

Today is a rest day but if anyone wants to do some extra credit I'm going to put up a challenge for all you Super SuperFiters !

So here's the challenge, I challenge you to be on a perfect diet today and hydrate your butt off. Then do a WOD later that I will put up. I really want you to pay attention to how you feel when you do a WOD and your body is running off really good fuel. So in a nutshell eat perfect today, hydrate (try and drink your body weight in ounces or the best you can. Ex. you weigh 155 you drink 155 oz of water) do the WOD today and then reflect and see if your body feels better during the WOD and if you recover faster. Oh ya and take your vitamins.

W.O.D.

4 rounds 
15 burpees 
20 air squats 
15 strict push ups (chest to the floor)

Cool down :
run a quick mile

Monday

     Happy Monday SuperFiters ! So I did the 12.2 W.O.D. and did a little better than expected. I got 30 reps at 75 30 reps at 135 and 5 reps at 165. So all and all it was a good weekend. So in commemoration to that W.O.D. were going to do GRACE !!!!!


CrossFit 11:00 a.m. 4:30 p.m. 

Buy in:
800 m run 
30 air squats 
30 pull ups 
30 push ups


Grace 
30 clean and jerks for time 


Cash out :
1 mile run

Friday

      Hey SuperFiters happy Friday ! Bring your running shoes because were going to be kickin rocks. Its going to be a long day so I'm going to put up some videos to get you all pumped ! See you soon.



CrossFit 11:00 a.m. 4:30 p.m.

Buy in: 
12 air squats 
12 back extensions 
12 pull ups

W.O.D.
800 m run 
3 rounds of
30 sit ups
10 handstand push ups 
10 box jumps
30 air squats 
800 m run 

 Time:

Thursday

Rest day 

My bad Super long and crazy day today. The Friday post will be better.