CrossFit Turlock

October 2014 Blog Posts (17)

Thursday October 30, 2014

To travel hopefully is a better thing than to arrive, and the true success is to labour. 

-Robert L. Stevenson

Deadlift

Then…

4 Rounds of:

10 Box Jumps

15 KBS

15 Abmat sit…

Continue

Added by Shannon Tate on October 29, 2014 at 9:01pm — No Comments

Wednesday October 29, 2014

When You Let Go,

You Grow!

EMOM for 15 min

1 snatch

increase the weight every 5 min.

 70%, 75%, 80% 

**do not exceed 80%

Then……

Continue

Added by Shannon Tate on October 28, 2014 at 9:09pm — No Comments

Tuesday October 28, 2014

The goal is the same: life itself; and the price is the same; life itself.

-James Agee

Push Press

Then…

25-15-10

Ring Dips

HSPU

Toes2Bar…

Continue

Added by Shannon Tate on October 27, 2014 at 8:18pm — No Comments

Monday October 27, 2014

"Life will test your capacity to adapt before advancing you…

so, if you're doing all you can, and the road still gets rough,

you're going the right way. Push."

Back Squat

Then…

5 Rounds of:

400m…

Continue

Added by Shannon Tate on October 26, 2014 at 8:47pm — No Comments

Thursday October 23, 2014

Why wake up 

Stressing

When waking up

is a Blessing!!

“Diane”


21-15-9 
Deadlift (225, 155)
Handstand Pushup

Then…

options of running or rowing intervals 

posted by your coach

Added by Shannon Tate on October 22, 2014 at 8:43pm — No Comments

Wednesday October 22, 2014

You don't have to be better than 

everybody else.

You should strive to be better

than you ever thought you could be.

Filthy Fifty

50 Box jump, 24 inch box

50 Jumping pull-ups…

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Added by Shannon Tate on October 21, 2014 at 8:49pm — No Comments

Tuesday October 21, 2014

Attract what your expect,

reflect what you desire,

become what your respect,

mirror what your admire.

15 minutes of……

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Added by Shannon Tate on October 20, 2014 at 8:08pm — No Comments

Monda October 20, 2014

The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. 

-William James

Back Squat

Then…

Choose your girl!…

Continue

Added by Shannon Tate on October 19, 2014 at 8:33pm — No Comments

Thursday October 16, 2014

I would visualize things coming to me. It would just make me feel better.

Visualization works if you work hard. That is the thing.

You can't just visualize and go eat a sandwich.

-Jim Carrey

Deadlift

5-5-5-5…

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Added by Shannon Tate on October 15, 2014 at 8:59pm — No Comments

Wednesday October 15, 2014

In between goals is a thing called life, that has to be lived and enjoyed

-Sid Caesar


Clean

-Build to a heavy single!

Front Squat

-Build to a heavy single!

Then…

30 -20 - 10

Double Unders

Push Ups ( HR or Plyo)

Sit Ups

KBS

Added by Shannon Tate on October 14, 2014 at 8:05pm — No Comments

Tuesday October 14, 2014

You'll never change your life until you change

something you do daily.  The secret of your success is

found in your daily routine 

-John C. Maxwell

3 Rounds Not for time of

30-50 Double Unders

5-10 Dips (Adv- 2 Muscle Up + 3…

Continue

Added by Shannon Tate on October 13, 2014 at 8:49pm — No Comments

Monday October 13, 2014

IT IS PERFECTLY OK TO WANT TO QUIT

AS LONG AS YOU

DON"T!

It is time for …

The BEAR COMPLEX

Complete 5 rounds:

Complete the following cycle 7 times each round:

Power…

Continue

Added by Shannon Tate on October 12, 2014 at 8:06pm — No Comments

Thursday October 9, 2014

Before Every Workout

I like to Warm Up with 

10 sets of Selfies!

Sometimes you just gotta laugh and well that is funny.  Plus CF Turlock just started an

IG account so we can record all our fun in photos.  So if you do take any great "Selfies"

or just great pics-

send them our way and I will post and tag you for all your friends and family to see!!

Against a 4-minute running clock, perform the following for max…

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Added by Shannon Tate on October 8, 2014 at 3:33pm — No Comments

Wednesday October 8, 2014

You cannot change what you refuse to confront

Clean and Jerk

Front Squats

Then…

10 min AMRAP of

9 Deadlifts (155/115)

7 Hang Power Cleans

5 Push…

Continue

Added by Shannon Tate on October 7, 2014 at 8:52pm — No Comments

Tuesday October 7, 2014

If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle. Power concedes nothing without a demand. It never did and it never…

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Added by Shannon Tate on October 6, 2014 at 9:07pm — No Comments

Monday October 6, 2014

Jerk

Back Squat

Then

15 min AMRAP of

200 m Run

10 OHS

10 Burpees Over the…

Continue

Added by Shannon Tate on October 5, 2014 at 8:07pm — No Comments

Thursday October 2, 2014

“I do it as a therapy.

I do it as something to keep me alive.

We all need a little discipline.

Exercise is my discipline.”

– Jack LaLanne

10 minutes to practice gymnastic skill of your choice!

-muscle ups…

Continue

Added by Shannon Tate on October 1, 2014 at 8:34pm — No Comments

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