CrossFit Turlock

September 2013 Blog Posts (17)

Tuesday October 1, 2013

“It's essential you create a fiery will from within--harness that power of decisiveness--and choose to be your strongest self.” 

-Karen Salmansohn



Deadlift

3-3-3-3-3

sets across…

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Added by Shannon Tate on September 30, 2013 at 7:57pm — No Comments

Monday September 30, 2013

Back Squat

10-10-10

sets across at 65%

Then

15 min AMRAP:

Increasing Ladder of ...

Strict Press + Rt leg Lunge + Lt leg Lunge (barbell in front rack)

Perform 15 DU at the top of every minute

Keep increasing reps until the end of the 15 min time cap

SO... example below

The…

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Added by Shannon Tate on September 29, 2013 at 8:30pm — No Comments

Thursday September 26, 2013

Any job BIG or small, do it well or not at all.

-this one is worth repeating, as you can apply it in a lot of areas!!

3 Rounds (Not for time) of:

2-5 muscle ups or muscle up drills

10 HSPU

10…

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Added by Shannon Tate on September 25, 2013 at 8:19pm — No Comments

Wednesday September 25, 2013

If you tell the truth, it becomes a part of your past.  If you lie, it becomes a part of your future.

Always tell the truth, be an honest person.  Never Lie, especially not to yourself- not even a little, not even 

over "small matters"... This is something to ponder beyond the obvious, think about it!!

Front Squat

Build to a Heavy…

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Added by Shannon Tate on September 24, 2013 at 7:07pm — No Comments

Tuesday September 24, 2013

What you do every day matters more than what you do every once in a while.

Snatch Balance

1-1-1-1-1

-stay light, work awesome position (depth, tight body, active shoulders)..

and don't rush the bottom position- learn to love it down there!…

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Added by Shannon Tate on September 23, 2013 at 8:58pm — No Comments

Monday September 23, 2013

Concentration and Mental Toughness are the margins of victory.

-Bill Russell

Back Squat

Push Press

Then...

3 Rounds of:

10 Thrusters

10 Burpee Pull ups

400 m…

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Added by Shannon Tate on September 22, 2013 at 7:40pm — No Comments

Thursday September 19, 2013

"Wellness is the key to a long and healthy life. Many people have the wrong perception of it. Wellness is from the neck up, and fitness from the neck down. Too many people work out every day, but go around with the worst attitudes, which just wastes all their physical efforts."

Reader's comment sent in to Bob Welch,

columnist for The Register-Guard, Eugene, Oregon (2/5/04)

... I…

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Added by Shannon Tate on September 18, 2013 at 9:05pm — No Comments

Wednesday September 18, 2013

Nothing will work

Unless YOU do!

Front Squat

Jerk

Then...

AMRAP in 9 min of:

5 Box Jumps-(weighted with DB's)

7…

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Added by Shannon Tate on September 17, 2013 at 8:32pm — No Comments

Tuesday September 16, 2013

“One of the most beneficial and valuable gifts we can give to ourselves in this life: is allowing ourselves to be surprised! It is okay if life surprises you.

Its a good thing!”

― C. JoyBell C.

... Get ready to be surprised!  

It is…

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Added by Shannon Tate on September 16, 2013 at 9:18pm — No Comments

Monday September 15, 2013

You Don't need a New Year 

to make a change...

All you need is a MONDAY!!

OH!! - Let today be THE DAY!!

GET AFTER IT!!

Back Squat 

Push Press…

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Added by Shannon Tate on September 15, 2013 at 8:36pm — No Comments

Thursday September 12, 2013

Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory.

-Gandhi

Fight Gone Bad Style...

Dumbbell Deadlift

Abmat Sit ups

Shuttle…

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Added by Shannon Tate on September 11, 2013 at 8:32pm — No Comments

Wednesday September 11, 2013

For many people, an excuse is better than an achievement because an achievement, no matter how great, leaves you having to prove yourself again in the future, but an excuse can last for life.

Eric Hoffer

 

Front Squat

Jerk

Then...…

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Added by Shannon Tate on September 10, 2013 at 8:37pm — No Comments

Tuesday September 10, 2013

“The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you, will always be far greater value than what you get.” ~ Jim Rohn

2-position clean & 2 jerk (floor, mid-thigh)

@ 65%  of Clean and Jerk x 4 sets 

Then

3 Rounds…

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Added by Shannon Tate on September 9, 2013 at 8:44pm — No Comments

Monday September 9, 2013

You won't get the BUTT you want,

by SITTING on the one you have!!

... Today get off your A$$!!

Back Squat

Push…

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Added by Shannon Tate on September 8, 2013 at 8:24pm — No Comments

Thursday September 5, 2013

DONT FEAR FAILURE,

NOT FAILURE, BUT LOW AIM,

IS THE CRIME,

IN GREAT ATTEMPTS 

IT IS GLORIOUS

EVEN TO FAIL.

Front Squat

Then…

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Added by Shannon Tate on September 4, 2013 at 8:10pm — No Comments

Wednesday September 4, 2013

Wake up everyday

Stronger than yesterday

Face your fears and wipe your tears.

3 Position Cleans

Dips

Then...

10 Deadlifts

then 3 Rounds of -…

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Added by Shannon Tate on September 3, 2013 at 8:14pm — No Comments

Tuesday September 3, 2013

Hold the vision,

Trust the process!

-unknown

Back Squat

Push Press

Then

WOD

4 Rounds of ...

5…

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Added by Shannon Tate on September 2, 2013 at 8:30pm — No Comments

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