Wednesday 04/21/10

Time: 7:30 p.m.

Note:  There will be a plant sale in the gym at CHS starting today and going through the weekend.  We will be meeting in the weight room and then moving either outside or to a hallway (depending on weather).

Skill Work:
Burgener Warm-up
Skill Transfer Exercises



Hang Snatch
5 x 5

Compare to 04/14/10.



15 minute AMRAP of:
5 One-arm DB Thrusters, right arm, 50#/35#
5 One-arm DB Thrusters, left arm, 50#/35#
7 Push-ups
9 Box Jumps, 24"/18"
This WOD taken from CrossFit Football.


Something that's been on my mind a lot lately is this - "Show up, do the work, watch what happens."  This is something I have to tell myself from time to time, and it's worth thinking about.  If you don't show up to work out, you won't improve.  If you show up but patty cake around during the work out, you won't improve.  You won't get stronger, faster, or more powerful.

If you want to see changes in your life, you must work at it.  There is no miracle pill or "10 minutes a day to flat abs!" work out that actually works.  Change is hard work.  If you want to do better push-ups, you are going to have to make yourself do better push-ups...every time.  That's hard!  If you want to lose fat and gain muscle you have to eat better (and you might need to do some studying to learn about how to eat).  Believe me, I know that changing eating habits is hard work!

If you want a different result than you currently have, you have to do something different...and it's probably going to be tough.  But we are here to help you learn to be tough - to encourage you to show up, do the work, and watch what happens.

Lori and Andy "sandbagging" it