2 Rounds for Time
7 Squat Snatches
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Strength: Squat 1 Rep Max
3 Rounds for time:
20 Kettlebell Swings
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Small Business Saturday
11/26/2011! We are offering a discount of 50% off our foundations classes. Must
Sign up and pay online on Saturday 11/26/2011.You have one month from date of
purchase to schedule and complete Foundations. Use the Promo Code : SBS
3 Rounds for Time
50 Double Unders
10 Push Press 95/65
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A big thank you to Katie and Ryan Hansen at CrossFit Warwick. When I joined a few weeks ago, I had the goal of completing a 5K ( I was only able to run 1/2 mile at a time without stopping ). Kate told me that I would be able to accomplish that with the CrossFit workouts and no additional running. I believed her but did not expect it to happen so quickly. Three weeks after starting Crossfit, with no additional training, I just completed my first 5k in over 15 years. I covered the course in a modest 12 min mile pace. But it was such an amazing feeling of accomplishment. A big thank you to Katie, Ryan and the rest of the 5:30 am class. - Gerard P. Finn
3 Rounds for time
30 Squat cleans
Thanks to all the members that donated to the Adopt a Family Program it was a huge success our family of 7 should have a great Thanksgiving! Christmas is next. Sign up at the gym!
Strength: Deadlift or Bench Press
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2 Minutes Max Double Unders
4 Minutes Max Pullups
2 Minutes Max Double Unders
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Strength: Squats 5/3/1
30 Squats @ body weight
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Thank you everyone who is bringing food for our "Adopt-A-Family". The food has to be dropped off early tomorrow morning so please drop off your donations tonight. We are at the gym from 4pm-7:30pm. Thanks again for helping make one family's Thanksgiving so special.
If an athlete were to train fairly hard several days in a row, and after that they
were especially tired and weak, should they continue to train as hard as they
can? or should they have a slightly easier session to allow them to
Tired and weak? How do you know you're weak when you haven't gone to the gym to try yet?
There are way TOOOO many days that not only myself, but other lifters would
have swore up and down that they could not perform well only to find themselves
setting a pr.
Here's a story that I like to tell:
When I was a young kid I had to promise my coach that I would come train everyday that the
team was lifting. I literally had to beg him for 3 years to coach me. After
this, I gave my word I would go in everyday no matter what. The rules were
simple: show up, bring your bag/gear and lift. If you couldn't make it for some
unexpected reason you had to call and let him know.
One day I was so crushed - my back was so sore that I had to kneel on the floor to brush
my teeth cause bending over was too painful. There was NO WAY I could train. I
called him and his reply was simple: "come here and watch. You can always learn
technique and be involved." Ok, so I grabbed my bag (following the rules) and
walked to the gym. After I got there I sat down to watch other lifters. As they
were lifting, they all began, one at at time asking me why I wasn't training.
After making up excuses for the 7th and 8th time I began to feel like such a
puss. One lifter finally said "hey, why don't you just stretch with the stick.
you can work technique and warm up. Might make you feel better?" Ok - so I put
on my shoes and began to warm up. After about 10 min another lifter says "Hey
Broz, why not come over here and do some snatches with us. We are just starting
and you can jump in. surely you can do 40kg!" So here I go doing 40kg. I
eventually keep doing more work up and setting a lifetime PR!!
As I was getting ready to leave the gym my coach looks at me and says "If you wait for
the day to train when you feel good, you will lift about 2x/year. Those days
are few and far between." As I walked home I was elated but still in shock that
as horrible as I felt earlier, I actually set a PR and felt better then before
I walked in the door. That was a lifelong lesson I will never forget. YOUR MIND
PLAYS TRICKS ON YOU! Learn to ignore it and keep training.
Since that time I have seen that happen to hundreds of lifters, thousands of times. It
just happened last Sat with a master lifter in our gym who, during warmups
another master asked him if he was going to hit a big one and his response was
negative. He had already determined his daily fate. I questioned him and said
"how do you know? Do you have a crystal ball at home?" After about a 2 min
conversation about his ability to not be able to see in the future he went on
that day to set lifetime PR's in Snatch, C/J and total!
The mind of a champion is developed just like your body.