7.10.15 Workout of the Day

930 AM ICT. Just an absolutely tremendous effort from these fabulous ladies day in and day out.

Quote of the Day

Don’t just say it. Do it.

Don’t just think about it or plan for it, wish or hope or imagine. Make the effort, do the work, solve the problems, meet the challenges, and get it done.

Thinking, strategizing and having aspirations are all important and necessary, but not enough. You have to get yourself going, get your hands dirty, sort through the complexity and make it happen.

You might fool yourself into thinking that good intentions are enough, but you won’t fool anyone else. It takes effort to transform those good intentions into real value.

You’re fully capable of that effort, and exercising that capability will bring you great satisfaction. So do it.

Dream great dreams, set high goals, then do yourself and the whole world a favor and take action. The time is now, life is yours, and you can do it.

Benchmark Friday

CrossFit

General WU:Cosches Choice

Specific WU: 150 m run

+5 min to find lbs for OHS

WOD 1: "2013 Crossfit Games WOD 1 Naughty Nancy"

4 RDs for time of:

600 m run (stop sign)

25 OHS (140/95)

-OR-

Scale - "Nancy"

5 rounds for time of: 400 meter run (state of mind) 15 OHD (95/65)

ICT

General WU:Cosches Choice

Specific WU: 4 min to find proper weight and reps per station

WOD 1: Interval Stations *Lets get that heart rate up and back down*

3 rounds of :40 sec work/:20 transition

1. cal row

2. HS hold

3. mountain climbers on slam ball

4. 150 m sprint

5. barbell s2oh

6.KB swing (35/25)

7. OH walk step outs (15/10)

8. hollow hold

*300 m run after every round*