"The first step"

"The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself."  --Mark Caine

For Time:

25 Handstand Push-ups

50 Toes to Bar

Run 800m

75 Push Press, 75lbs

150 Double-unders

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"Your body..."

"Your body hears everything your mind says."  --Naomi Judd

"Zimmerman"

25 min AMRAP

11 Chest to Bar Pull-ups

4 Deadlift 155lb

10 Handstand Push-ups

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"Any change..."

"Any change, even change for the better, is always accompanied by drawbacks and discomforts."  --Arnold Bennett

Three rounds for time:

200m Run

20 Dumbbell Thrusters, (20/10)

10 Dumbbell Pulls, (35/25)

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"Courage and perseverance..."

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."  --John Quincy Adams

5 rounds for time:

10 DB Press

10 Deadlifts

10 Air Squats

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"Truest wisdom..."

"The truest wisdom is a resolute determination."  --Napoleon Bonaparte

"CrossFit Games Open 12.1"

Seven minute AMRAP

Burpees

So it is once again upon us, the 2012 CrossFit Games Open is here.  Tens of thousands of our CrossFit community will be participating in a truly international competition.  For the next five weeks, HQ will be posting a workout to athlete qualification.  I encourage you all to sign up.  It is just $20 entry fee.  There will be WOD's that we will have to go to other facilities to complete; however, I don't want anyone feeling like they have to sign up.  We will of course be doing some/all of these workouts, even if we have to sub something.  I often tell people that for me CrossFit competitions are like 5k/10k runs. I don't join them to win, I join them to participate.  That it what we are all about, living and participating in an active lifestyle.

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"Has hope..."

"He who has health, has hope; and  he who has hope has everything."  --Thomas Carlyle

Five rounds for time:

 5 Snatches (95/65)

15 OH Squats (95/65)

400m Run

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"Anyone who..."

"Anyone who doesn't take truth seriously in small matters cannot be trusted in large ones either."  --Albert Einstein.

"Angie"
For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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"Combination for success"

"Patience, persistence and perspiration make an unbeatable combination for success." --Napoleon Hill

Seven rounds for time:

1 Renegade Man Maker

10 DB Thrusters (20/12)

15 DB Swings (35/15)

20 Double-unders

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Saturday Skill Day

Today is Saturday Skill Day.  That means that the WOD will depend on what members are here.  They will be movements that help our athletes improve.  We will spend extra time on forma and technique today so be prepared to learn and improve.

Today we are back to our scheduled 11:00am yoga class with Tianna.

ALSO, we are super proud to welcome KAJUKENBO to our clients.  Kimani Callender, 2nd Degree Black Belt Kajukenbo Instructor (Emperado Method) under Grandmaster Rick Kingi, will instruct his first class at the Zen box at 4pm today.  Please welcome him!

"If you want..."

"If you want something done, ask a busy person to do it.  The more things you do, the more you can do."  --Lucille Ball

For time:
21-15-9 Reps
Power Clean (115/85)
Thruster (115/85)

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"Capable of living."

"There is no passion to be found living small - in settling for a life that is less than the one you are capable of living."  --Nelson Madela

Eight round for time:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard shuttle run (5x5 yards)

Rest 90 seconds



There are a few changes happening at our Box.  Today is our first night time Yoga class with Tianna.  We have moved our Tuesday/Thursday 8:30am class to Tuesday/Thursday 6:00pm.  This will allow those of you who have been unable to come in the mornings.  Also, this Saturday will be our first Kajukenbo class with Kimani Callender.  The is 4:00pm class.  The class will get a basic instruction of the system. Let us know if there is any outside activities you are interested in participating.  We would like to do more Zen Community building as the weather gets a little warmer.

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"Ounce of practice..."

"An ounce of practice is worth more than tons of preaching."  --Mahatma Gandi

Front Squat 3-3-3-3-3

Front squats are the one of our foundational movements.  Although we all want to lift more faster, it is important that we lay down a good foundation with proper form and technique.  Make sure you keep those elbows up and back tight through the entire movement.  Don't let that midline stability crumble at the bottom.  Let's practice good form not just talk about it.

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CrossFit Is For Lovers

In anticipation of an empty box on this lover's night, we are closed today at CrossFit Zen.  And if you are without a Valentine this sticky sweet day, always know that you are in Zen's heart.

Today's WOD

Valentine's Day - Love it or hate it, just don't be grouchy about it. 

"Challenge your reality..."

"If you live a life of make-believe, your life isn't worth anything until you do something that does challenge your reality."  --Morgan Freeman

For Time:

100 Double-unders

21 Thrusters (95/65)

50 Double -unders

15 Thrusters

25 Double-unders

9 Thrusters 

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"Any change..."

"Any change, even a change for the better, is always accompanied by drawbacks and discomforts."  --Arnold Bennett

20 Min AMRAP

50m Run

15 Dumbbell Squat Cleans (20/12)

15 Sit-ups

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"Invincible determination..."

"An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men."  --Thomas Fuller

Five rounds for time:

600m Run

15 Reps, Squat Clean Thruster (95/65)

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"Dont quit..."

"I hated every minute of training, but I said, "Don't quit.  Suffer now and live the rest of your life as a champion."  --Muhammad Ali

Five round for time:

400m run

21 reps, Deadlift (185/125)

In this "Microwave" Era, we all want it now.  We want quick results, instant gratification and make it easy, but there is a price for these things.  You could purge and do a nutrition "cleanse" for quick results for weight lose, but you also lose strength and endurance.  You could probably simply not eat, but then you are hungry and will just gain the weight back once you start eating.  At CrossFit Zen, we offer a solution.

You will see physical results quickly.  You will get instant gratification and we make it easy to start.  The more you put into your health and wellness, the better off you will be in the long term.  We are here to help your foundation for long term gratification.  It will be tough, but it will be worth it.  The instant gratification you will receive from completing what you thought was otherwise impossible will be amazing.  Why not suffer a little now, to be a champion for life.

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"Never too late..."

"It is never too late to be what we might have been."  --George Eliot

15 min AMRAP

135 Push Press, 7 Reps

135 Overhead Squats, 10 Reps
GHD Sit-ups, 15 reps

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"Rahoi"

"Every man builds his world in his own image.  He has the power to choose, but no power to escape the necessity of choice."  --Ayn Rand

"Rahoi"
12 min AMRAP:
12 Box Jumps, (24/20")
6 Thrusters (95/65)
6 Bar-facing Burpees

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"A round man..."

"A round man cannot be expected to fit in a square hole right away.  He must have time to modify his shape."  --Mark Twain

Three rounds for time:

135 pound Deadlift, 20 Reps

50 Double-unders

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"Believe..."

"Believe that life is worth living and your belief will help create the fact."  --William James

Five rounds for time:

Run 200m

10 Walking Lunges

10 Hang Power Clean (115/75)

10 Jumping Air Squats

10 Burpees

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"Too much time..."

"If you spend too much time thinking of a thing, you'll never get it done."  --Bruce Lee

Line to get into Fitness Expo

For Time:

30 Handstand Pushups

40 Pull-ups

50 Kettlebell Swings, 1.5 pood

60 Sit-ups

70 Burpees

All of us have promised ourselves that we will start something, finish something or get to something.  We find excuse after situation why we can't get to it.  We think about how we are going to make it happen or how we are going to make time for it.  The answer is to stop thinking about it.  Stop trying to figure out how to make it happen, but do make it happen.  I have been that guy for several years.  I would not be doing CrossFit Zen if I keep thinking about it.  There was a time for action and I took it.  I am not saying that is was easy.  As a matter of fact, it was and is still very difficult but I am doing it.  CrossFit Zen promotes living an active lifestyle, that does not just mean physically.  There is also a major mental aspect of living active.  We must condition our minds to do and not over-think what we want to do.  So get out there and make it happen.

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