Run, Muscle ups, HSPUs, L hang, Air Squats

Attitude is Everything

Hello everyone, Soupha here.  Ty’s been working like a dog over at IGT the last couple weeks (late nights, an all nighter, weekends), so if he looks a little harrowed, distracted, like a zombie… at least you all know why!  So ya got me.

Yesterday was a particularly challenging day, mentally, at CFI.  The snatch is an enormously technically lift that can take years to perfect.  It takes explosiveness, agility, coordination, finesse, and a good attitude.  Like I tell my kids every other day, if you’re not having fun, change your attitude.   These are all things that take work; a lot of it.  So kudos to you who showed up even knowing that all we’d be doing was the snatch.  Way to step up to the challenge!  Like all your trainers at CFI will tell you, just showing up is half the battle.  And for me, having a good attitude is the other half.

The Victor, by C W Longenecker

If you think you are beaten, you are.
If you think you dare not,  you don’t
If you like to win but think you can’t,
It’s almost a cinch you won’t.

If you think you’ll lose, you’re lost.
For out in the world we find
Success begins with a fellow’s will.
It’s all in the state of mind.

If you think you are outclassed, you are.
You’ve got to think high to rise.
You’ve got to be sure of yourself before
You can ever win the prize.

Life’s battles don’t always go
To the stronger or faster man.
But sooner or later, the man who wins
Is the man who thinks he can.

Rowing Assessment

There are still a couple spots left for tomorrow’s rowing clinic with Angie.  You might not regret missing it until the next rowing WOD, when you’re struggling to keep a 2:20 pace while your neighbor looks like she’s bored being on the rower.  **Carlos’ regular classes are cancelled for the day.**

Hope you all have enjoyed Sean’s guest programming these past couple weeks.  Today’s heinous number is a little diddy he concocted.    Debbie’s back on it on Monday!

WOD – 3 RFT of:
- Run 200m
- 5 Muscle Ups
- Run 200m
- 7 HSPU
- Run 200m
- 20 second L-hang
- Run 200m
- 25 Air Squats

The Snatch 1-26-2012

Ah, my favorite lift today.  This will be fun!

Skill
Burgener warm up

WOD
“The Snatch”
- Muscle Snatch 1-1-1-1-1
- Power Snatch 3-3-3-3-3
- Snatch 5-5-5-5-5

Triple Tabata 1-25-2012

Saturday Rowing Clinic
This Saturday, we are holding several 45-minute rowing clinic sessions to be taught by Angie Moquin.  The sessions are free for CFI members.  This is a great opportunity to have a very experienced competitive rower assess your technique and help you improve your power and efficiency.   Sign up for open slots on the whiteboard at the gym.

Strength
Back Squat 5-3-1-1-1

WOD
“Triple Tabata”
- Push-ups
- Abmat Sit-ups
- KB swings (35/26) advanced athletes may go heavier if they wish
2 minutes of rest between each round of tabata
Your score is the total of the lowest number of reps completed for each exercise.

Nicole 1-24-2012

So it looks like the weather is supposed to be dry and warm today.  So while there is a window of opportunity, we’ll head outside for some running!

WOD
Nicole
20′ AMRAP of
- Run 400m
- Max Pull-ups
Score is total number of Pull-ups

Squat Cleans, Ring Dips, Seated Box Jumps 1-23-2012

Yesterday was the halfway point in the Move, Lose, and Cruise challenge.  If you haven’t been as disciplined  as you first planned to be, it’s not too late to dig and finish strong.  For those of you that are new to the Paleo diet, you may be struggling 3 weeks in.  But stay strong.  Breaking the massive addiction to sugar, wheat, and processed foods is a lot like dropping a heroin habit.  People often find themselves moody, fatigued, and generally unhappy until they acclimate to the change.  Other people hit the ground running and feel great right away.  If you’re one of the unlucky ones that struggle with this, all I can say is stick it out.  You can do it!

Strength
Glute Ham Raises 3×10

WOD
3 Rounds For Time:
- 6 Squat cleans (115/75)
- 9 Ring Dips
- 12 Seated Box Jumps (24/20)

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