Week of 3/3 – 3/9

Screen Shot 2014-03-02 at 7.59.40 PM
Maz exhausted post kettlebell WOD…thanks to Kevin for the Onesies & Mel for the KB

“As I see it then, the formula runs something like this: a man must choose a path which will let his abilities function at maximum efficiency toward the gratification of his desires. In doing this, he is fulfilling a need (giving himself identity by functioning in a set pattern toward a set goal) he avoids frustrating his potential (choosing a path which puts no limit on his self-development), and he avoids the terror of seeing his goal wilt or lose its charm as he draws closer to it (rather than bending himself to meet the demands of that which he seeks, he has bent his goal to conform to his own abilities and desires).

In short, he has not dedicated his life to reaching a pre-defined goal, but he has rather chosen a way of life he knows he will enjoy. The goal is absolutely secondary: it is the functioning toward the goal which is important. And it seems almost ridiculous to say that a man must function in a pattern of his own choosing; for to let another man define your own goals is to give up one of the most meaningful aspects of life — the definitive act of will which makes a man an individual.

A man who procrastinates in his choosing will inevitably have his choice made for him by circumstance. So if you now number yourself among the disenchanted, then you have no choice but to accept things as they are, or to seriously seek something else. But beware of looking for goals: look for a way of life. Decide how you want to live and then see what you can do to make a living within that way of life. But you say, “I don’t know where to look; I don’t know what to look for.”

And there’s the crux. Is it worth giving up what I have to look for something better? I don’t know—is it? Who can make that decision but you? But even by deciding to look, you go a long way toward making the choice.

I’m not trying to send you out “on the road” in search of Valhalla, but merely pointing out that it is not necessary to accept the choices handed down to you by life as you know it. There is more to it than that — no one has to do something he doesn’t want to do for the rest of his life.”

Hunter Thompson @ 20 years old


Monday 3/03

WOD

Crossfit Opens 14.1
10-minute AMRAP:
30 double-unders
15 Power Snatches, 75/55 #

*score is total Reps

Foundational
10-minute AMRAP:
10 No Push-up Burpee
15 KB Swings

*score is total Reps

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch

 

Tuesday 3/04

WOD

“Double Dose”
500 m Row or Ski
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
5 Burpees
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
500m Ski or Row

Foundational

40 Cal AD
30 Air Squats
20 Sit-ups
10 Push-ups
5 Pull-ups
5 Burpees
5 Pull-ups
10 Push-ups
20 Sit-ups
30 Squats
40 Cal AD

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Wednesday 3/05

WOD

5 Rounds
30 Box Jumps 24″/20″
20 Push Press 115/75#
10 Toes-to-bars
1 Min Rest between Rounds

Foundational

Amrap Vet of
10 Box Jumps
15 Push Press
20 Sit-ups

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Thursday 3/06

WOD

25 Min Ladder for Quality
Strict handstand push-ups 
Bar or Ring Muscle-ups
Clean & Jerk 165/105# or Heavy KB C & J

Foundational

25 Min Ladder for Quality
HSPU > Abmat HSPU > Handstand Hold > Pike HSPU > Hard Push-up
MU > C2B Pull-up > Kip > DH
C&J > Hang Clean + Jerk/PP > KB Headcutter

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Friday 3/07

WOD & Foundational

Crossfit Opens 14.2
To Be Determined

Recovery/OTG
40-60 min Casual Swim/Walk/ Row/ Bike/ Yoga

20 Min Stretch


Saturday 3/08

Coaches Choice

Sunday 3/09

10 AM OLY Class = Bear Complex  to Switch things up

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