Level 1
Press 2,2,2,2
+
3 Rounds
25 Wall Ball 20#/14#
15 Pull Ups
400m Run
Post load and time.
Level II
15 Muscle Ups (W-10)
3 Rounds
15 DB One Arm Sntach Right 40#/30#
15 DB One Arm Snatch Left
30 Toes thru Rings
15 Muscle Ups (W-10)
Post time.
Level 2X
800m Run
Deadlift Ladder
1 X 365#/255#
3 X 315#/225#
6 X 275#/185#
9 X 225#/155#
12 X 135#/95#
800m Run
Post time.
Workout: Tuesday 10/30/2012
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5:15am
LI
Rose 78#/21:18 Rx
Dawn 63#/16:11 Rx
Heather H. 48 #/16:20
Francisco 125#/14:36Rx
Peter 125#/15:46 Rx
Vince 105#/16:55
James N. 225#/9:11 Rx
Brad 120#/14:55 Rx
Steve-O 140#/12:44 Rx
Stroup 135#/12:55 Rx
Newman 155#/-
Paul 115#/12:04 Rx
LII
Kayli 24:54
L2X
Newman 9:32 Rx
8:00am
LI
Diana B. 58#/19:15
Carrie J. 24:57 Rx
LII
Jeff S.33:50 Rx
Teshina 42:49 Rx
Lisa 26:41 Rx
Alex D. 34:00 Rx
9am
L1
Jeremy 115#/20:18Rx
Rebecca 78#/14:11Rx 16#
Monica 78#/12:44Rx 16#
Melissa O. 53#/19:09
Tina 70#/15:03Rx
Kristi 73#/16:55Rx
Allison 78#PR
Ruthie 48#/20:45
Jessi 58#/20:19Rx
Linda 65#/19:03 16#
L2
Dustin S. 24:54Rx
Allison 23:56
L2X Lisa 16:46
10:00am
Olavo 95#/15:21
Jeff J. 120#/21:36 Rx
James M. 135#/24:06
Kenny 95#/13:51 Rx
Rob 155#/15:15 Rx
Alex 88#/11:41 Rx
Berenice 43#/24:36
L2X
Teshina 11:50 Rx
Breaking the mental barrier – By Josh Bridges
Reposted from Rogue Fitness’s Atheltes Blog The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell you to stop what your doing. The weak let it take over and OWN them.
Is it possible to develop strategies to break your mental barrier? Absolutely. I prevent this little boss in my head from taking over in a couple of ways.
“One more rep.”
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.
Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters. When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again. After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.
“Break through that wall.”
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply engrained that now when things get rough I can still hear his voice yelling “Break through that wall.”
Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!
CrossFit Sovereignty 504 1st Ave S Jacksonville Beach FL 32250
5pm
L1
Brittany –/14:11 16#
Steve M. 95#/15:50Rx
Forrest 90#/17:07
Brent 110#/11:47Rx
Laura 63#/18:12
Jamel 155#/16:30
Sarah 108#/13:27Rx 16#
Kat 63#/15:20
Anniken 83#/11:20Rx 16#
Mike Mc. 105#/13:10Rx
Robert G. 165#/16;33
Carrie 63#/17:15
Wendi 68#/18:12
Jeff S. 135#/11:16Rx
L2
Terry 28:36Rx
James W. 25:08Rx
Jake 28:29
Ryan F. 37:06Rx
Sara 46:26
L2X
Vic 8:55Rx
Spears 11:05Rx
6pm
L1
Monika 64#/25:58
Darrin 85#/21:30
Sean 175#/13:43Rx
Dave 95# FS/19:57
Gary 105#
Arika 69#/16:35
Trish 53#/18:09
Ira 100#/18:46
Brandi 69#/19:18
Adam S. 150#/18:58 (5 m/u’s)
L2 Christian 22:33Rx
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