Thursday 160204

WORKOUT 14.3

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Friday 151002

15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I HATE ridiculous crap like the following.  Hate! Hate! Hate! From the Huffington Post

5 Signs You’re Not Happy With Your Life (And What You Can Do About It)

2015-09-20-1442779432-3644304-11977561315_b4619a060e_z.jpg

Each of us has 24 hours every day. We will spend those hours and days generally happy or somewhat miserable. There will be a mix, of course, but too many people exist in life instead of truly living. Too many people choose to accept their circumstances instead of chasing all the dreams and desires of their heart.

The idea of living your dream life or a “happy life” will seem ridiculous to some. I was one of those people for 12 years. I lived my life paycheck to paycheck and in constant survival mode. I didn’t think about hopes, dreams, or a happy life. It took some incredibly difficult circumstances to wake me up.

It doesn’t have to take a tragedy or an extreme circumstance for you to admit what you want for your life. Each of us has different goals and dreams that will make us happy, but what we all desire is freedom. We long to live life on our terms and spend our time on the things that are important to us. Here are five signs you’re not living a life that makes you happy and gives you freedom.

1. You don’t quit a job you hate. Spending 40 plus hours in work that makes you miserable or doesn’t fulfill you has an effect on your life. It can add stress and anger, and take you away from your family. We invest too much of our time working, so it’s important that time is spent bettering the kind of life you want to live. We live in hard times when the economy isn’t the greatest, but there’s still an opportunity to find or create work that fulfills you.

2. You stay in a toxic relationship. Love can be amazing, or it can make you want to hide under the covers. When you’re in love, it’s hard to let go–even when you know you should. It can be a friendship or romantic relationship, but if it’s toxic, you will stay paralyzed in anger, fear, and complacency. To find your happy, you should consider purging toxic relationships. The energy and what you feel inside is screaming at you.

3. You don’t get rid of negativity in your life. As with toxic relationships, negativity can derail your progress and keep you stuck in a “good enough” life. It can be negative habits, people, or environments, but purge negativity from your life to find your happy.

4. You let doubt and fear keep you stuck. Each of us battles self-limiting beliefs. It could be because of how we were brought up or past failure in our life, but we let doubt and fear keep us paralyzed. If doubt and fear have kept you from thinking about how you want to truly live your life, I hope today is the day you say, “enough!”

5. You put off the hard choices for “another day.” It’s easy to feel okay about an area of your life you want to change — just tell yourself you’ll work on it “later.” The problem is, later never seems to come and we keep putting off making the hard choices. None of us will live forever, and we’re not guaranteed a moment past right now. Today is the day to claim the life you truly deserve.

Making any change starts with what you believe. If you believe life is hopeless, and there’s no way out of your situation, you will continue doing what you’re used to doing. You won’t take the necessary to start the journey to your happy life.

Nothing in life that’s worth it comes easily. It will be hard, and it will take time to change major areas of your life. The journey helps us learn to be grateful once we reach the destination. Despite the struggle to make your dream life a reality, it will be worth the efforts you’re making. Life is too short to settle. You can live a happy life, and it starts with making a choice. If you’re not living the kind of life you want to live, start the journey to freedom after you get done reading this.

Are you living a happy life?

Thursday 150514

2015 Regional Event 6

5 rounds for time of:
Row 25 calories
16 chest-to-bar pull-ups
9 strict handstand push-ups

MODIFIED

5x
Row 25 Calories
10-Pull-ups
5-Handstand Wall Walks

All My Ex’s Live In Texas …

From Thrillist

The 10 Most Sex Obsessed Cities In America

It’s not just the guys you shared a locker room with in high school who like to humblebrag about how often they’re having sex. These days, entire cities are in on the action, too.

But which US city really gets laid the most?

That’d be Austin, TX, which has been named the most “sex-happy” city in a recent ranking by Men’s Health. The magazine crunched data for condom sales, sex toy sales, birth rates, and sexually transmitted disease rates (in this case, for gonorrhea, chlamydia, and syphilis) in 100 large US cities to rank the nation’s most banging-mad metros. It’s worth noting: there’s nothing sexy about syphilis, but for the purpose of this study, a higher STD rate suggests more people are having sex.

Of course, Austin leads the way to the bedroom as the country’s no. 1 buyer of condoms, while ranking 15th for baby-making, and 23rd for STDs, which means either those Trojans are breaking too often, or simply aren’t being used. Dallas claims second place, ranking fifth for rubber sales, sixth for getting pregnant, and — itching slightly less than Austin — 25th for STDs. Columbus, OH, came in third place, because what else is there to do in Columbus, OH? But really, the city ranked 13th for condom purchases, 22nd for births, and 15th for STDs. Ouch.

There are worse places to be for contracting unwanted diseases, though; namely, Indianapolis, IN (no. 6) which has the crappiest (crabbiest?) STD ranking on the list, with the country’s 12th highest rate. As for babies, Bakersfield, CA (no. 9) puts the most buns in the oven, pushing out the 3rd highest birth rate in the US.

Ultimately, the Lone Star State wins Men’s Health’s national sex contest, with two out of the top three cities — and, with Arlington (no. 7) and Houston (no. 10) also on the list, four of the 10 most sexed-up cities.

While you’re still here (and not moving to Texas), here are the 10 most “sex-happy” cities where folks are getting it on like rabbits, followed by the least “sex-happy” cities, where residents… aren’t.

The 10 Most “Sex-Happy” Cities:

10. Houston, TX
9. Bakersfield, CA
8. Oklahoma City, OK
7. Arlington, TX
6. Indianapolis, IN
5. Denver, CO
4. Durham, NC
3. Columbus, OH
2. Dallas, TX
1. Austin, TX

The 10 Least “Sex-Happy” Cities:

10. Billings, MT
9. Reno, NV
8. Buffalo, NY
7. Hartford, CT
6. St. Petersburg, FL
5. Manchester, NH
4. Charleston, WV
3. Yonkers, NY
2. Burlington, VT
1. Portland, ME

Undress more of the findings in detail here.

Friday 150320

Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.

Friday 150313

Nice workout for Friday the 13th…

WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.

For Scaled options there is no tiebreak.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Set of gymnastic rings hung so you can successfully perform a muscle-up
• Medicine ball of the appropriate weight for your division
• Wall mark or target set at the specified height
• Jump rope

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg / 6-kg ball for Rx’d, 9-kg / 4-kg ball for Scaled, Masters and Teens, 6-kg / 4-kg ball for Scaled Masters and Scaled Teens.

Video Submission Standards
Prior to starting, film the measuring of the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.


Workout 15.3 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Friday 150227

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk

  6-minute time cap

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Saturday 150110

Workout

“Open WOD 13.4″
7 Minute Ascending Ladder of 3,6,9 reps…
Clean and Jerk (135/95) Scaled (95/65)
Toes to Bar

Strength

Overhead Squat EMOM
Minutes 1-5: 5 Reps (75/65)
Minutes 6-10: 3 Reps (95/85)
Minutes 11-15: 1 Rep (135/125)

TFKids

Warm-up
Agility Drills
Teach movements
10:00 Workout (:30 on / :30 rest)

Wall Ball
Body Row
Box Jump
Sit-up
Press

Friday 140328

Workout
CrossFit Games 14.5

14 5

21-18-15-12-9-6-3 reps for time of:
95-lb / 65-lbs Thrusters
Burpees

From USA Today

runner

‘Self’ editor apologizes for mocking cancer survivor

A cancer survivor never expected to be mocked when she gave “Self” magazine permission to run her photo.

When a cancer survivor was contacted by Self magazine asking to use her photo, she never expected to be mocked.

Monika Allen was wearing a tutu when she ran last year’s LA Marathon — she was dressed as Wonder Woman — for her first marathon running with brain cancer. The race fell in the middle of chemotherapy and she says the outfit gave her motivation.

Allen makes these tutus for her company, Glam Runners, which donates money to charity. So when Self contacted her about the photo she was thrilled about the publicity opportunity.

But then she saw how they used the photo — in their “BS Meter” to make fun of women in tutus — she was shocked and appalled.

The article puts the photo on the lame side of the “BS meter” and says “people think these froufrou skirts make you run faster. Now, if you told us they made people run away from you faster, maybe we would believe it.”

Allen told NBC 7 that “I feel like we were misled in providing the picture. Had I known how the picture was going to be used, I wouldn’t have wanted to send it.”

The photo shows her friend’s bib which reads “Die Tumor Die!!”

Furious supporters have flooded Facebook with images of them in tutus and messages claiming they have canceled their Self subscriptions.

“I am personally mortified,” Self Editor in Chief Lucy Danziger told USA TODAY. “I had no idea that Monika had been through cancer. It was an error. It was a stupid mistake. We shouldn’t have run the item.”

Danziger says she is in the process of trying to reach Allen and will personally support her charity.

Friday 140314

Workout – 14.3

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Friday 140307

Workout
Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

95-lb. overhead squats, 10 reps

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

95-lb. overhead squats, 12 reps

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

95-lb. overhead squats, 14 reps

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.