Self-discipline

"With self-discipline most anything is possible."  --Theodore Roosevelt

Five rounds for time:

135# Deadlift, 9 Reps

135# Hang Power Snatch, 6 Reps

135# Overhead Squat, 3 Reps

Self-discipline is a difficult thing to have and maintain.  Making excuses why we can't do something and putting off things that we should do is just seems so much easier.  No one ever said that being healthy would be easy, but it is definitely worth it.  We just need to be prepared for small victories and have the self-discipline to keep working at it, little by little.  We are not asking you to break personal times everyday.  We are jsut asking that you try everyday.

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"Quality..."

"Quality is not an act, it is a habit."  --Aristotle

2-2-2-2-2

Squat Cleans

It is often very hard to make quality a habit.  It requires us to focus on the little details and not just go through the motions.  Often times in CrossFit, we neglect the little details so we can go faster and heavier.  This is so can and will cause problems in the future.  we must start with a solid foundation and build from there.  Make the technique in your movements a habit not just an act.

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"Think..."

 "Think with your whole body."  --Taisen Deshimura

For time:

5 Renegade Man Makers

75 pound Push Press, 100 Reps

1000m Run

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Happy Holidays

For Quality (not time):

Eat

Drink

Be Merry

CrossFit WOD's are usually for time or reps, but this WOD is for quality. That means that you take as much time as  you need, but make sure it counts.  So many of us focus on the intensity and neglect the form and technique.  I don't want my members to make that mistake.  Please lets make sure you start with a great foundation and that means quality before intensity.  Enjoy this WOD and call me if you need a supplement WOD.

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"What is called genius..."

"What is called genius is the abundance of life and health."  --Henry David Thoreau

For time:

Run 1000m

100 Push-ups

135# Snatch, 10 Reps

By Mr. Thoreau's quote, doing CrossFit is genius.  We are in a constant pursuit of life through our health.  It is through our fitness and health that we can have an opportunity to long life.  If that means that we get out there and walk every day or do full CrossFit WOD's RX, just get out there an be a genius.  Work on your share of abundance.  In this time of recession, we need anything we can get.  You can't wait for someone to give it to you.  You have to participate to receive it.

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" A man..."

"A man who dares to waste an hour of time has not discovered the value of life."  --Charles Darwin

21-15-9 reps for time:

Clean, 135#

GHD Sit-ups

Tuesday's yoga class was a success albeit a little chilly.  Luckily, we have a couple of space heaters we could use.  The class was happy and stretched afterwards. Yoga is just a much a part of Crossfit as anything else. We spend so much of time lifting and pushing external weights that sometimes we forget about our own bodies.  Yoga teaches us how to get in tune with our bodies which is very important when we need to hear it tell us to slow down or speed up.  Come in on Tuesday and Thursday mornings and give it a try. Let me know if you are interested in other time slots and I will check the availability of our instructor.

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"Small deeds..."

"Small deeds done are better than great deeds planned."  --Peter Marshall

Five rounds for time

20 Push-ups

30 Dumbbell Snatches (15 each arm)

40 Double-unders

Today we have our first Yoga class in our new box.  We will be offering Yoga to all our members as part of their monthly membership.  The classes are Tuesday and Thursday 8:30am.  We will keep this schedule for now, but should I need to add more classes, I will.  CrossFit Zen is here for your needs.  We want our community to feel free to offer any suggestions or schedules they would like to see.  Come in and really get Zen.

"Health is..."

"Health is the greatest possession.  Contentment is the  greatest treasure. Confidence is the greatest friend.  Non-being is the greatest joy."  --Lao Tzu

For time
200m Run
15-12-9
Push-ups
Squats
Sit-ups
200m Run

Today is a good benchmark workout.  Let's see how we all do this morning.  It should be fun and quick.

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"Nothing is impossible, the word itself says 'I'm possible'!" --Audrey Hepbrun

50 Renegade Man Maker, 35# Dumbbell

I have said this many times.  The easier it looks on paper the harder it is.  Yes this is only one movement.  Yes it is difficult.  Yes it is possible.  There is no impossible, just I'm possible.  I think that is a great way to look at CrossFit.  It is filled with so many possibilities, successes and failures, but you should remember that failures are only practice for success.  Together we can make the impossible, possible.

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"Your present circumstances..."

"Your present circumstances don't determine where you can go;  they merely determine where you start."  --Nido Qubein

Deadlift 5-5-5-5-5 Reps

The deadlift is one of our foundational movements.  Doing the deadlift properly is invaluable  to everyone.  It is merely the lifting of any external object from the floor.  We do this every time we pick up our kids, groceries or even our shoes.  It is primarily a low back lift and as such when done right helps strengthen our midline stability.  Come in and lets get the midline stability (core) strong so we can move on to more advanced lifts.  We all have to start somewhere.

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"True happiness..."

"True happiness involves the full use of one's power and talents." --John W. Gardner

Three rounds for time:

35# Dumbbell Squat Snatch, 15 Reps right arm

15 GHD Sit-ups

35# Dumbbell Squat Snatch, 15 Reps left arm

15 Toes to Bar

At CrossFit Zen, we help you strive for true happiness.  It is not just about achieving your goal, but the effort and journey getting to that goal.  We all have power and talents.  We have to tap into those talents every day by pushing ourselves just a little bit further or a little bit harder each time.  It is through this journey that we will find the steps to happiness. 

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"Things do not happen."

"Things do not happen. Things are made to happen" --John F. Kennedy

7 rounds for time:

205 pound Clean, 3 reps

4 Ring Handstand push-ups

What I take from this quote is that we are the masters of our own destiny.  We can't allow excuses stand in our way.  If we want something we must do what is necessary to achieve it.  I hope that this is the first step to making things happen.

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"To the Mind..."

"To the mind that is still, the whole universe surrenders." --Lao Tzu

Rest 60 seconds between sets:

Squat Snatch 2-2-2-2-2-2-2-2-2-2

Our first couple of WODs at our new location have been a success.  We are learning what our strengths and limitations are with a small location.  You could say that we are enjoying our journey through this.  We still have a lot of equipment to buy, but so far we have been lucky enough to not have to deviate too much from the originally posted WOD.  I look forward to our core members rejoining us at this new location.  Stay tuned for upcoming events as we gain momentum.

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Harder than it looks

20 Min AMRAP

400m Run

21 Deadlifts, 155/115

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"Great acts.."

"Great acts are made up of small deeds." --Lao Tzu

"Wood"

5 Rounds for time:

Run 400m

10 Burpee Box Jumps, 24" Box

10 Sumo Deadlift, 95#

10 Thruster, 95#

Rest 1 min.

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"A good traveler..."

"A good traveler has no fixed plans and is not intent on arriving." --Lao Tzu

Run 10k

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If you can dream

"If you can dream it, you can do it" --Walt Disney

20 Min AMRAP:

200m run

25 Push-ups

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"Do you want to know..."

"Do you want to know who you are?  Don't ask. Act! Action will delineate and define you." --Thomas Jefferson

Clean and Jerk

1-1-1-1-1-1-1

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