Warm-up:
Mile Run
(2 Rounds)
Groiner Stretch 10 reps
Scorpion Stretch 10 reps
Iron Cross Stretch 10 reps
Abductor Magnus Stretch :30 sec each leg
15 Pass Throughs

Workout of the Day:

10 Rounds for time of:

135lb Deadlift (W/#95) 15 Reps
15 Pushups

Post time to comments

Warm-up:
5 Rounds
5 Pushups
5 Pullups
5 Situps
5 Squats
5 Back Extensions
Samson Stretch 3 Minutes

Love some Burpees!

Workout of the Day:

7 Rounds for time of:

250m Row
10 Burpees
**rest 30 sec between rounds.  Score is time minus 3 minutes of rest**

Post time and thoughts to comments

Warm-up:
1minute Box Jumps
Burgener Warm-up x 2
3 rounds
5 OHS
7 Pushups
9 Pullups
11 Ring Dips

Skill:
Snatch Transfer Skills
Pressing Snatch Balance
Heaving Snatch Balance
Sots Press
Snatch Balance

Workout of the Day:

Snatch Balance 3-2-2-1-1-1 (Snatch Balance Video)

Post loads and thoughts to comments

In honor of our very own Dee who was the female attendance winner in November.  Great job Dee!, We Love you and are so very proud of you!  Enjoy guys

Warm-up:
500m Row
500m Run
(3 Rounds)
Burgener Warm-up (PVC, TB, Bar)
“Bear” Complex -5 Reps (1 time through is 1 rep)
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

Dee bustin out her 14, 000m row.

Workout of the Day:

  “D-Train”

4 Rounds

50 Situps
100m Run with Plate
25 Thrusters with Plate
100m Run with Plate

Post time and thoughts to comments

Warm-up:

4 Rounds:
Groiner Stretch (10 ea leg)
K2E (7 reps)
Crab walk (down/back)
Supermans (10)
Wall Balls (7)

Challenge/Sport:
Flexed arm hang for time

This excerpts comes from the W.I.N Newsletter and addresses an overlooked aspect of training and life in general…the talk that goes on in our own mind.  Enjoy  

This edition of the W.I.N. Newsletter is about Self-Talk - What yousay to yourself and how you interpret that inner dialogue.  Regardless of whether I am addressing a group of 100 lawenforcement officers or working one on one with an athlete, if thesubject is mental preparation then I address the importance of self talk. I also speak about the importance of self talk in my Excellence in Training instructor development course, my Verbal Trauma Control Course and my conflict management training. During those presentations I often use the following quote from afriend of mine, and a great hypnotist, Bob Brenner: “The most important conversations you will ever have are withyourself, about yourself, in the privacy of your own mind.” In my opinion the main reasons why these conversations are soimportant are:
1. Our own voice is the most frequent and powerful voice we hearthroughout our entire life.
2. These conversations are based on our interpretation of what wesee, hear and experience in the world.
3. They are therefore creating, reflecting and reinforcing ourbeliefs about ourselves , which form our self images, and selfconcepts.
   
    Paying attention to those conversations will provide us withinsight into our own subconscious mind and the images and programsimbedded there. When we start to monitor our self talk we begin torealize that life is truly a collection of self fulfillingprophecies. We use these conversations to build ourselves up andtalk ourselves into success. We also use these conversations totear ourselves down and talk ourselves into failing. If we want tochange outcomes, start by changing our self talk and what weprophesize for ourselves. 
    It has been said that we have about 60,000 thoughts a day go thoughour mind. Accepting that we have complete control over which ofthose thought we choose to entertain and accept provides us withthe power to make significant changes in our life. They are our thoughts, it is our voice and as Norman Vincent Peale said “Changeyour thoughts and you change your world.” In the next edition of the W.I.N. Newsletter we explore more ideason self talk. Between now and then take the time to begin to audit your own internal dialogue and to contemplate these three quotesand what they mean to you:

    “Healthy persons are keenly aware of what they say to themselves,how they say it, and when they say it. More over they know thattuning in to self talk unlocks the secret to emotional contentment,personal fulfillment, optimal performance and profound significance.“Les Parrot and Neil Clark Warren, Love the Life you Live
    “In the study of one’s personal language and self-talk it can beobserved that what one thinks and talks about to himself tends tobecome the deciding influences in his life. For what the mind attends to, the mind considers.” - Sidney Madwed
    “The first order of business of anyone who wants to enjoy success inall areas of his or her life is to take charge of the internaldialogue they have and only think, say, and behave in a mannerconsistent with the results they truly desire.” - Sidney Madwed
    “Thoughts are the words you say to yourself, and your words are your thoughts out loud” - Pastor Mike Ferry

Workout ot the Day:

15-12-9 Heavy Thrusters
30-24-18 Burpees

RECOVERY:
Foam Roll Glutes/IT Bands 5- 7 Minutes

Warm-up:
400m run x 6 ( :90 sec rest between each) *Increase Speed and Fluidity of technique each set*
2 Rounds
10 Pass Throughs
7 Handstand Pushups

6am superstars gettin it done!

Workout of the Day:

Shoulder Press 3-3-3-3-3-3-3

Post loads and thoughts to comments

Warm-up:
500m Row
3 Rounds:
10 Barbell Deads
10 Barbell Presses
10 Barbell FSquats
10 Barbell Jerks

Power/Challenge:
Max Rep Bodyweight Bench Press (If can’t do BW 60%)

Workout of the Day:

5 Rounds for time of:

25 Box Jumps
50 Airsquats

Post time and thoughts to comments

Warm-up:
Run 1/2 Mile (800m)
Row 1000

SPORT:
Max Dumbbell Thrusters in 1minute

Another fantastic Duo!  Great having you Walt and Katy.

The Seven Behaviors of Highly Successful Athletes Found this in an e-mail.  Thought we all could benefit from its lesson.

There are many behaviors which lend themselves to successful training outcomes. For the purposes of this column however, I’ll focus on seven behaviors which I believe are tantamount for unprecedented levels of success:

1) Delayed Gratification. It has been said that the pain of self-discipline weighs ounces; while the pain of neglect weighs tons. Maturity is defined by the willingness to sacrifice now in order to experience a greater outcome in the future. This applies especially to nutrition and supplementation, since the positive outcomes of a sound nutritional program take weeks, if not months, to experience.
2) Consistency. Training is a form of motor learning, and learning requires repetition. Training consistency can be dramatically enhanced through a variety of techniques, but one of the most powerful methods is also the simplest: scheduling.

There is a VAST difference between thinking “Tomorrow I’m going to work out.” and “My workout is between 7-8am tomorrow morning.” In the first case, you might have a vague time-frame in mind, say 8:00am. However, by 7:30, you’re behind schedule, so you reason to yourself that you’ll train after work. Then, by the time you leave work, you realize that you didn’t bring your gym clothes with you, so you think “I’ll just train after dinner.” And of course, after dinner, you’re tired and distracted by the television, and guess what? You missed your workout! Now, you might rationalize that you’ll just do the workout tomorrow instead.
This leads you to the incorrect assumption that you simply rescheduled your workout rather than skipping it, which is exactly what you did. On the other hand, knowing that you have a workout (or a meal) scheduled at an exact time, you’ll be much more likely to prepare for and keep your appointment. If you DO fail to keep to the schedule, you’ll be much more likely to feel a sense of consequence for your decision.

3) Goal-Directedness. The failure to develop goal-directed behavior accounts for more failure than all other causes combined. Most people understand that goals much be specific, measurable, attainable, relevant, and time-referenced (S.M.A.R.T.), however, many people fail to carefully weigh the benefits of achieving the goal versus what must be sacrificed. If, upon careful inspection, you are deeply convinced that the benefits justify the sacrifices, you’ll create the psychic and emotional fuel necessary to sustain your motivation when the going gets rough (as it inevitably does!).
4) The Autotellic Mindset. Autotellic people do things primarily for their own intrinsic value, whereas exotellic people do things primarily for the secondary, external reward. In my experience, autotellic athletes are far better able to sustain their motivation. The take home lesson is this: people who just LOVE to train go much further than those who just want to look better, or be better than others.

5) Open-Mindedness. Closed-mindedness is, in my opinion, a genetically-ingrained survival trait. Thousands of years ago, a Neanderthal man looked under a rock and found some grubs to eat. The technique obviously had value, and it made more sense to look under more rocks than it did to look up in the trees. But for this Neanderthal to go beyond mere survival, he should in fact look up in the trees, for if he did, he might find better food choices. In many ways, athletes are the same way. At some point in their athletic careers, they are convinced to train in a certain way, and because this way lead to a certain degree of success, they now pronounce this “way” as the “only way.” So remain receptive to new ideas, because usually, the thing you’re looking for is where you aren’t looking!

6) Fatigue Management. We LOVE to feel fragged after a workout, so much so that subconsciously, we tend to actually modify the workout to produce more post-workout fatigue, rather than to permit a better training performance. When you’re trying to do gradually more and more work from session to session, fatigue-management skills are essential. I’ll address several unique Q2 fatigue management strategies for an upcoming column.

7) Lifestyle. Many athletes spend untold hours examining and re-examining their training, nutrition, and supplement schedule, while at the same time completely ignoring the fact that their life is antagonistic to their training efforts, rather than supportive of them. Late night partying, exhausting job schedules (I know what you’re thinking here, but jobs CAN be changed if you have a good-enough reason), and general inefficiency can wreak havoc on the best laid plans.

Workout of the Day:

3 Rounds for time of:

400m Run
10 Power Cleans (M/#135-W/#95)
15 Pullups

Post time and thoughts to comments

Warm-up:
400m Run
Burgener Warm-up (w/bar)
3 Rounds
10 Box Jumps
10 Thrusters w/pvc
10 Ring Rows (advance feet elevated)

Power:
Deadlifts Every Minute on the Minute for 8 Minutes
3-3-3-3-3-3-3-3
(75% of 1RM)

Workout of the Day:

1 Round
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

Recover:
Foam roll Quads and IT Bands
Stretch: Hamstrings/Glutes

Warm-up:
Row 600m (10 Pull max effort every 200)
3 Rounds
Burgener Warm-up
10 OHS
10 Tricep Pushups
10 Bicycle Situps
10 Back Extension or Prone Cobras
10 Ring Rows

Workout of the Day:

Power Cleans 4-3-2-1-1-1-1

...Then…

Tabata Thrusters (M/95- W/65)
8 Cycles :20sec/work - :10sec. rest (Score is lowest round)

Post score, load, thoughts to comments

Warm-up:
Shoulder Pre-hab

4 Rounds
7 Partner medball sprawls/Chest Pass
7 Roving Pushups

(After the “Fight”)..Weary, but not out, Beaten-up, but not Beat

Workout of the Day:

Bench Press (8 sets)
10,8,6,4
2,2,2,2

...then…

AMRAP in 5:30

3 Chest to Bar Pullups
5 High Box Jumps
7 Plyo Pushups

Post Loads, time and thoughts to comments

Warm-up:
2x200m Sprint (30 sec Rest between)

3 Rounds
10 Supermans
10 Prone Cobras
10 Iron Cross (each Leg)
10 Pullups

Workout of the Day:

Deadlifts 10-7-5-  ...then…
1-1-1-1-1

Finish with

1 round for Time

250m Row
20 Airsquats
15 Situps
10 Pushups
5 Deadhang Pullups

Post Loads, time and thoughts to comments

Warm-up:
3 rounds
10 Pass Throughs
10 Dive Bomber Pushups
:10 Sec Handstand Hold
10 Ring Rows
10 Push Press (PVC)

Sport:
KB Swings AMRAP in 1Min.

Congrats to the Boys on the Redmond H.S Wrestling team that qualified for State.  Good Job with Fight Gone Bad

Workout of the Day:

Push Press 3-3-3-3-3
Shoulder Press 1x15-20 reps

Warm-up:
500m Row

2 Rounds
10 OHS
10 Walking Lunges
10 Pullups
10 Ring Dips
10 Groiner Stretches

Workout of the Day:

Back Squats 5-3-3-2-1-1-1

...Then…

5 Rounds
10 Knees to Elbows
10 Box Jump Burpees

Post thoughts to comments

Warm-up:
(3) :30/:30 work/rest (Row)

2 Rounds
10 Hollow Rocks
10 Supermans
10 Divebomber Pushups
10 Groiner Stretches
:10 sec Legs over head

Workout of the Day:

Tabata Mashup
Deadlifts (185/135)
Box Jumps

This is 8 cycles :20 sec.work/:10 sec. Rest alternating back and forth between the two exercises

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