Release the Hounds!

EIE Challenge Tip of the Day 1:  Get up and move around often!  Movement is life!  If you notice that you are sitting around in the same position for a while, get up and walk around, do some squats, hip mobility or break out into dance!  I will be posting daily homework if you need some inspiration!  Click HERE for your first assignment!

Click HERE if you would like to join our Everything is Everything Challenge Facebook Group!  The primary purpose of this group will be to ask questions and provide support for those participating in the challenge.  Beware, I foresee this becoming a foodie nerd hangout:)

Weekly Programming Links:  Group Class, Barbell Club, Gymnastics

Monday, February 25, 2013

Mobility:

Keg Drill
Ankle Mobility
Assisted Bottom of the Squat

Group Warmup:

Junkyard Dog

Classic Programming

Strength:

20 minutes to establish a 3RM Hang Snatch

Conditioning:

1 min ME strict pull-ups
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 95/65#
14 strict press 95/65#
28 Barbell jump overs (over and back equals 1 rep)
-then-
1 min ME pull-ups
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 95/65#
14 Strict Press 95/65#
28 Barbell jump overs
-then-
1 min ME pull-ups

Notes: Scale the weight so the strict press feels EASY when warming up! These will get hard fast and there are a lot of reps! Focus on squeezing your body tight, don’t use your legs and take breaks when you need!

 Advanced Programming

Strength:

7X2 Snatch Deadlift + Low Hang Snatch (1? off floor) – heaviest possible, rest 60 sec – DEMO

Conditioning:

1 min ME Rope Climbs 15?
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15?
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders
-then-
1 min ME Rope Climbs 15?

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

Cool down:

2 x 10 Wall Extensions
Pigeon Stretch, 2 minutes each
Foam Roll Calves, Legs, Lats

We’re all in this thing together!

We have been coming at you from all sides for the past week and a half and we don’t plan on letting up anytime soon!  If you have not turned in your pictures or data sheet yet, DON’T WORRY!  The EIE Challenge officially started today, but that does not mean you cannot still join!  We have passed out almost 150 data sheets and want to get them all back!  That means we could have a top cash prize of almost $2500!  In case you missed it above, we will have a tip of the day every day, a Facebook Group to discuss and ask questions and I will be creating daily homework through our Youtube channel!  A quick recap of what the coaches have posted in the past week and half as keys to your success:

1.  Find a friend, family member or fellow PCF athletes to partner up and help hold you accountable for your actions!
2.  There is no trying, only doing!
3.  The next 6 weeks will fly by and is nothing in relation to the long term benefits you can receive for the rest of your life!
4.  Winning a PCF nutrition challenge is life changing!
5.  Learn to run well and you will become better at all movement!
6.  Quality foundational movements are the key to success!
7.  Sign up for the CrossFit Games Open for motivation and focus to your training!
8.  There are no excuses!
9.  Cooking is a life skill!  Learn to cook if you don’t know how!
10.  Forget about what is normal!  Pursue what is best for your Health and Fitness!
11.  Movement is life!  Everyone wants to move!
12.  And one more for you below.  Check out what Coach Steve has to say about finding motivation…

How motivated you are to achieve your goals = the likelihood of achieving them

How bad do you want it? One of the biggest reasons why I love Crossfit is because it in its most perfect form, is a reflection of life. PR’s are never given to you, they are always earned. The more lofty the goal/PR, the more time, sacrifice and discipline required to achieve it. Our coaches can provide you with endless amounts of resources, tools, tips and advice, but its YOU who must decide whether or not you want to put in the effort it takes to achieve your goals.

So what do you want to achieve and what are you willing to sacrifice to achieve it? This all depends on your motivation. Why do you want to PR your snatch? Why do you want to get that first pullup? Why do you want a job promotion? All of these things are great goals but if you don’t really understand why you want to achieve them, then the chance of you actually obtaining these goals because much less likely.

Lets say you want to PR your snatch so you can win the next Paradiso Weightlifting meet. Write down the number you want to hit and the date you will achieve it. Put it up on your mirror so that its first thing you see every morning. Let it remind you why you are going to the gym today, and the next day and so on. Let it drive you. Think about that when you are doing heavy back squats and you want so badly to quit. Having that motivation will force you dig into those heels, take a deep breath and fight like hell to get that next rep. Dream about it while you sleep, imagine your self throwing that massive amount of weight over your head and standing it up like your prized possession. Come to class early and stay late. Outwork your competition, because trust me, last year’s numbers will be blown away by this years.

We have the Crossfit Open right around the corner and its your chance to see how you stack up next to athletes from all over the world. They are training, preparing and sacrificing for the Open, are you? Just knowing that should get you a little amped up. My goal is to contribute to at least 2 workouts to help team Paradiso make regionals again; What’s your goal? Engrain it in your brain and let it fuel your motivation!

Extraordinary results come from extraordinary effort, and extraordinary effort comes from unrelenting motivation.  The following is a letter from one of UT’s best and most aggressive players, Cameron Cano, to his team. Read it and then determine his level of motivation.

*WARNING: “Strong, Offensive and Abusive” Language*

“Boys,

You have a special privilege tomorrow that only a few Longhorns ever get to experience without the threat of legal consequences. You get to beat the fuck out of Sooners. I would love nothing more than to take the field with you on Saturday and fuck those ——- up, but sadly I have a baby shoulder. You must take on the responsibility to punish those sorry sons of bitches for even thinking about stepping foot in Austin. This is a big deal. Y’all are playing on OUR field. Do not let them enjoy their time here. Regardless of the score, you should make them hurt, cry, crack, and crumble for trespassing upon our holy land. This is a battle gentlemen. Do not take this game lightly because your enemy won’t. They will be prepared. They will be ready. And you will be waiting for them, to shove their shit in. Get in the mindset. I want execution on your mind. I will be there on the sidelines fighting for you boys. I love each and everyone of you. I pray you have hate in your heart.

Cheers,

Cano”