FUNday

2 Rounds for TIME with a partner:
 50 In & Out Tire Flips
 400m RUN
 50 Toes-2-Bar
 400m RUN

Sometimes, GOD sends you a sign
            SEIZE THE DAY!

7 Qualities of Successful CrossFit Athletes
1. A healthy athlete is a successful athlete.
2. Successful CrossFit Athletes listen to their coaches.
3. Never a failure, always a lesson.
4. They know success doesn’t come by being lucky.
5. They believe…
6. It’s about the journey, not the destination.
7. They posses a fighting spirit.

Thursday

AMRAP in 8min of:
 4 HSPU
 8 Pull-UPs
 12 Squats

           then...

"ANNIE"
50-40-30-20-10 for TIME of:
  Double Unders
  Situps / Hollow Rocks

Wednesday

EMOM for 10min Complete:

 50m Farmer's Carry (AHAP)

                 then...

Sled drags & carries

Yoke carry variations 

The following is from Senator John McCain’s Farewell Statement

"...We are three-hundred-and-twenty-five million opinionated, vociferous individuals. We argue and compete and sometimes even vilify each other in our raucous public debates. But we have always had so much more in common with each other than in disagreement. If only we remember that and give each other the benefit of the presumption that we all love our country we will get through these challenging times. We will come through them stronger than before. We always do.

Do not despair of our present difficulties but believe always in the promise and greatness of America, because nothing is inevitable here. Americans never quit. We never surrender. We never hide from history. We make history.

Farewell, fellow Americans. God bless you, and God bless America.”

Tuesday

For TIME:
 30 Pull-UPs
 20 Deadlifts (225/155)
 25 Pull-UPs
 15 Deadlifts
 20 Pull-UPs
 10 Deadlifts

10 Deadly Errors

These are operational mistakes commonly made by police officers that have been identified as potentially fatal.

1: Attitude/Focus – When you’re at work, be there mentally.

2: Tombstone Courage – Sometimes it’s best to wait for backup.

3: Not Enough Rest/Fatigued – Slows reaction time down and lowers awareness.

4: Taking a Bad Position – For whatever reason.

5: Missing Danger Signs – Because we’re either not looking for them or too tired to recognize them.

6: Failure to Watch the Suspect’s Hands – Because the hands kill. SEE THEM.

7: Relaxing Too Soon – Just because nothing bad has happened doesn’t mean it won’t.

8: Improper Use or No Use of Handcuffs – Always handcuff before searching or transporting.

9: No Search or Poor Search – No shame and no embarrassment. Search THOROUGHLY.

10: Dirty or Inoperable Weapon – It’s a potentially lifesaving tool if it works. Maintain it.

Monday

3 Rounds for TIME of:

  Building RUN

  10 1arm KB Thrusters left

  10 KB Swings

  10 1arm KB Thrusters right

RX= 53/35

McCain was a force of nature in Washington with an unrivaled global stature

BENEFITS OF KETTLEBELL THRUSTERS  by Mike Dewar (you can see the full article here

Scapular Stabilization

The front rack positioning in the kettlebell thruster is one that demands upper back control and scapular stabilization. The ability to individually contract and reinforce sound posture under load unilaterally will drastically increase bilateral abilities; such as in the front squat, pulls, etc. By using the kettlebell for a thruster, you are able to train scapular retraction, protraction, and movement often throughout the fullest range of motion as well.

Core Strength

Front loaded positions are extremely challenging on the core and back strength, with the kettlebell thrusters offering additional demands onto the abdominals, obliques, and deeper muscles. Due to the kettlebells being independent of one another, both sides of the body must work together to stay upright and in a contracted and supported position, one that can often be altered when using a barbell.

Overhead Stability

Most overhead movements done correctly can increase overhead stability, however kettlebell thrusters take it one step further. With the kettlebells, there should be a slight external rotation at the shoulder joint to secure the load when it it overhead. Movements like the kettlebell thruster can work to reinforce sound external rotation as well as develop unilateral strength, balance, and proprioception that a barbell would otherwise leave untrained.

Grip and Upper Back Strength

Kettlebells are a great tool to increase unilateral grip strength, postural control, and back strength. The lifter must maintain rigidity throughout the body, yet still allow for fluid movements, all requiring a strong grip to secure the kettlebell. During heavy sets and/or prolonged movements, the kettlebell handle can become very difficult to hold making this a good exercise for increasing grip strength and enhancing wrist joint integrity throughout the fullest of range of motion.

FUNday

In TEAMs of 2...

Warm UP: BLOCK RUN

AMRAP in 21min of:
 10 Wallballs
 10 GHD Situps
 10 Pull-UPs
 10 Box Jumps
 10 KB Swings (53/35)

*TEAM members rotate after each movement

Cool Down: GUN Walks

The will to survive...
Sergey Ananov: Two days on ice with three polar bears

Thursday

3 Rounds for TIME of:
 Building RUN
 10 S2OH (155/95*)

*Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.


“If we are to do as I believe we shall and will do, if we are to advance in broad humanity, in kindliness, in the spirit of brotherhood, exactly as we advance in our conquest over the hidden forces of nature, it must be by developing strength in virtue and virtue in strength, by breeding and training men who shall be both good and strong, both gentle and valiant—men who scorn wrong-doing and who at the same time have both the courage and the strength to strive mightily for the right.”
                -Theodore Roosevelt