Barbell for Boobs In-House Fundraiser: Saturday, October 22, 2016 Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds in the fight against breast cancer. Last year, CFG raised over $13,000 – this year we plan on raising even more! We will be hosting the event on Saturday, October 22th from 9am. We would like for as many of you as possible to participate in the event, the competition and the fundraising efforts. Register as a member of the CrossFit Glendale fundraising team. Registration is easy: Click here 1. Click on “Sign Up Today!” 2. Sign Up by providing the requested information 3. Choose “CrossFit Glendale” as your fundraising team 4. Start raising $$ for a great cause!!
Suspend Your Self-Imposed Beliefs What you wait months for I see happening already. It’s so easy to grow frustrated in this sport as a beginner or someone who has been doing it a couple of years and still in the same position. In last weeks post I said, “I have the advantage because I see in you what you do not see in yourself.” I see things in you that you wait five months for, a year for, as though it is happening now. You don’t see yourself doing muscle ups (I see you Sandra quietly working) or pulling under a 155 pound or 225 pound snatch, let alone ever getting there. I do! Not every coach thinks this way. This is why I never grow frustrated with your efforts. Suspend Your Self-Imposed Beliefs. There is a clear argument (the one between your ears) that takes place long before you even touch the bar. The argument is this: What you want to lift (do in life) and what reason tells you that you currently lift (are doing with your life). There is a greater you that tells you (your imagination) that if you would only dare assume you already lifted the weight, you would liberate yourself from the frustration. Then there is the lesser you, with its timid approach to just about everything, which tells you, ‘Why you have the arms of Olive Oyl and no real strength to back it up.’ ‘How could you ever lift this weight (manifest your goals)?’ If you only knew the greater depths of yourself, the TRUE voice urging you to embody that which you seek, you would know what it is to suspend your self-imposed beliefs. Don’t doubt your abilities leading into training. Coach Joel Feb 20th – 25th —-> Open WOD#1. Crush it!! Feb 13th – 19th Deload Week Jan 23rd – Feb 5th V12 Jan 16th – 22nd Deload Week Jan 9th – Jan 15th V8 WZA Weekend Jan 2nd – Jan 8th – V8 Dec 26th – Jan 1st – WZA Prep (V8) Dec 19th – 25th V6 Dec 12th – 18th Engine Tune-up Nov 7th – Dec 11th Oly Cycle – Skill Nov 6th – Nov 13th 1RM Everything. Oct 31st – 5th Deload Week Oct 22nd Barbell For Boobs Oct 3rd – 30th Remain on Strength Cycle
General Warm-up Then…, Big Superset (4/5)
- Front Squat – 75% x 5r
- Weighted Reverse Lunge W/ Single Leg RDL – 15% (BS) 6r E/S*
- Kang Squat – 25% (BS) x 6/8r
- Walking Overhead Plate Lunge W/Pause High Knee Drive, 45/35#
- Speed Squats Jumps x 25r
- GHR x 8
* Do NOT alternate sides. Stay on one side each time. Extra Credit…, Complete Four Sets
- Plank Alt Arm March – 20r (Total)
- Straddle – 1 Min
- Barbell Hip Bridge Up – 20r
- Saddle – 1 Min