Workout of the Day
Three rounds for time:
30 Power Clean 115/75#
30 Burpee
Run 650 meters

Workout of the Day
Handstand Push-Up
5 sets for max reps
-break
As many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Kettlebell Swings 1.5/1#
15 Air Squat-Box Jump 20"

New student Katie M. decided to start her WOD LOG yesterday and she had a revelation. This is definitely one of the best entries I have read in a while. Thanks for being honest and coming clean Katie! Keep it coming...

"I had a little bit of a breakthrough today. I could come up with a bunch of excuses, but this day would have been hard for me no matter what. This day kicked my ass. This is probably the most exhausted I've been after a workout. It took me a few minutes to feel ok afterwords. Everybody always says never to quit, but today it actually clicked for me why that's so important. I hate coming in dead last and I usually don't try if I think that's going to happen, but that's what happened today. I guess I always thought people would judge me for not being good at what I was doing, but I realized that I never judge people for that; I judge people for giving up and not trying. I really wanted to quit and if I'd been by myself maybe I would have. Today what sunk in is that I can quit, but then I'm never going to grow. I don't have to be the best or even perform at a level I "think" I should be. The important thing is to finish, because that's the only way I'll ever get better/stonger/smarter/etc. Today was really hard for me, but I did it anyway, and there is something very respectable about that. So I'm proud of me, I just hope I can hold onto that thought the next time I want to die during a workout." -Katie



Workout of the Day
Close Grip Bench Press
5,5,5,5,5
-break
Three rounds for time:
400 meter Sandbag Sprint 100/50#
15 Dumbbell Hang Squat Clean 40/25#

"If you watch television for more than 15 minutes, 3 things are certain, 1) you will see a Bow Flex commercial, 2) You will see a Fitness Made Simple commercial featuring "trainer" Jon Basedow, and 3) for every infomercial featuring a piece of exercise equipment, you will see at least 5 infomercials for some type of diet pill. Now, in all honesty, for someone who simply wants a way in which they can exercise at home and just "get in shape," the Bow Flex isn't terrible. You'll never become an Olmypic Gold Medalists, World Champion Powerlifter, or the World's Strongest Man, but it can help in allowing you to play football with the kids, stay under 300 pounds, and look like you are somewhat active. As for Basedow, I cannot comment too much, as I have not seen his videos..." Introduction to Sled Dragging by Diesel Crew



Workout of the Day
Front Squat
5,5,5,5,5
-break
"Death-by-Tabata"
Double Tabata:
Deadlift 225/165#
Burpee

Show up. Don't quit. A simple credo that rewards those that adhere to it. Our "Student Athlete of the Week" - TJ embodies this mindset and has the results to prove it. Just recently his WOD LOG read... "The words 'Kipping Pull Up Ladder' struck a chord of terror in me when I saw that white board. Who knew that it would lead to a HUGE BREAKTHROUGH for me? Thanks to a quick and super helpful clinic from Natalie, encouragement and tips from coaches Scott and Will and my fellow students, I managed 21 kipping pull-ups, unassisted, no bands! How cool is that? I can’t believe it! I am so jazzed!"



TJ embodies the spirit of CrossFit in that every day the Brickhouse is a new opportunity to set a goal, reach a previous one, and make improvements. His positive attitude and energy greatly contribute to our community and we're lucky to have such a determined and above all else great guy at LALANNE FITNESS. Keep up the hard work TJ!!! -Will