"Two WOD's. One Feeling."(7.22.2010)

I. “Doubt and Fear”
Over the past few weeks, I have noticed some people doubting their physical capabilities, especially after some people watch the CrossFit Games Live during the weekend. I have heard some say, “Man, I suck compared to those guys and girls.” The minute you discredit the hard work and effort you all put into your workouts each day, is the minute you will let yourself down during a workout. Yes, some of the workouts we do are very difficult and sometimes very challenging. However, this is the point of CrossFit to push yourself to that limit and to challenge yourself everyday you walk into Vagabond CrossFit. I myself watched the CrossFit Games and said man these guys are unbelievable athletes and I can never reach that level of fitness. However, I also reassure myself that these men and women are human just like us. They all have weaknesses, just like me and you. Do you think I am good at Handstand Push-Ups, Muscle-Ups, or a heavy deadlift? The answer is no, but I push myself to the ultimate maximum and just put forth a great effort everyday when I touch those rings or wrap my hands around a barbell. You all have been through tough workouts, and you all have impressed me with your determination and work ethic over the last few months. Do not dumb yourself down and say you are not performing well in the gym. The great thing about CrossFit is all workouts and movements can be scaled to your physical capability. No matter what you are all working hard and seeing results each day you attack a workout or a skill development session. I am truly impressed by all of you and YOU GUYS are the reason I go to the gym everyday, to watch you guys succeed and live a healthier and stronger life each day. So, when you walk into the gym today, or the next day, give yourself a pat on the back, and say, “I am going to try my hardest in the gym today and do the best I can.” That is all I ask from each Vagabond in the gym, to give 100% effort and to leave it all out on the floor mats. You are all inspirations for me and cannot thank you enough.

II. Attention All 24 Hour Around the Lake Relay Runners!!!:
This is a notice to all Vagabonds who are partaking in the 24 Hour Around the Lake Marathon on Friday, July 30th, 2010 at 7:00 pm. Please bring some food, water, lawnchair, and sleeping bag to the event. Also, if you have a tent please bring one with you as well. I believe if a few of use brought tents it could be alot easier than renting one and could also save us some money. Get Ready to Run and Have some Fun!!

III. Dynamic Mobility Warm-Up:
Good Morning Stretch
Butt Kicks
Inch Worm
Power Skips
Spiderman Lunge
High Knees
Samson Stretch
Lateral Shuffle
Squat to Hip Openers

IV. Skill Transfer Exercises(Coach B Warm-Ups- Clean Variation):
Up and Down
Elbows High and Outside
Muscle Clean
Clean Lands
Clean Drops
Front Squat

V. Metabolic Conditioning Workout of the Day(“Two AMRAPS. One Feeling.”)
A. “Power to the 5″(AMRAP 6 Minutes)
You will have 6 minutes to establish a 5 rep max in the Power Clean. There will be one stipulation throughout this 6 minutes. You will have 30 seconds to complete all 5 reps. You will go for your heaviest load within that six minutes. You will have as many attempts as possible to establish a 5 rep max in 30 seconds. You may drop the bar and it may leave your hand, but remember you have 30 seconds to complete the 5 repetitions.

*Rest 5:00 Minutes*

B. “Clean and Pull”(5 Rounds for time of:)
7 Cleans(Power)
7 Pull-Ups

*Scaling Options for Cleans*
Men: 165, 135, 115, 95
Women: 105, 85, 65, 45

*Scaling Options for Pull-Ups*
Advanced: Chest to Bar Pull-Ups
Intermediate: Chin Looking Over bar
Beginner: Banded Pull-Ups

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