http://www.crossfitbreakthrough.com/site/index.php/Main/index/ en nicole@crossfitbreakthrough.com Copyright 2010 2010-03-11T08:00:36+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/up_we_go/ http://www.crossfitbreakthrough.com/site/index.php/Main/up_we_go/#When:07:00:36Z 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 2010-03-11T07:00:36+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/fast_moving/ http://www.crossfitbreakthrough.com/site/index.php/Main/fast_moving/#When:07:00:00Z 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 2010-03-10T07:00:00+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/some_oly-time/ http://www.crossfitbreakthrough.com/site/index.php/Main/some_oly-time/#When:07:00:00Z 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 2010-03-09T07:00:00+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/climb_on_board/ http://www.crossfitbreakthrough.com/site/index.php/Main/climb_on_board/#When:07:00:04Z 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 2010-03-08T07:00:04+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/the_couplet/ http://www.crossfitbreakthrough.com/site/index.php/Main/the_couplet/#When:07:00:13Z 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 2010-03-05T07:00:13+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/push/ http://www.crossfitbreakthrough.com/site/index.php/Main/push/#When:07:00:35Z 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 2010-03-04T07:00:35+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/a_leg_up/ http://www.crossfitbreakthrough.com/site/index.php/Main/a_leg_up/#When:07:00:52Z 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 2010-03-03T07:00:52+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/enjoying_the_journey/ http://www.crossfitbreakthrough.com/site/index.php/Main/enjoying_the_journey/#When:07:00:38Z 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 2010-03-02T07:00:38+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/back_to_the_begining1/ http://www.crossfitbreakthrough.com/site/index.php/Main/back_to_the_begining1/#When:07:00:26Z 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 2010-03-01T07:00:26+00:00 http://www.crossfitbreakthrough.com/site/index.php/Main/power_day_5/ http://www.crossfitbreakthrough.com/site/index.php/Main/power_day_5/#When:07:00:37Z 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   2010-02-26T07:00:37+00:00