Intensity

The most distinguishing feature of winners is their INTENSITY of purpose.

Training

Banded OHS

3 x 8

Metcon:

Power Clean 135#

1 P. Clean 1st min 2 P. clean 2nd and so on and so on for 15 min

5 Burpee penalty for not making reps in that min.

Cool Down:

Run an 800 M

Integrity

Its not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity.

Training

For Time

800 M Run

10 Muscle Ups

15 Squat/Clean and Jerk 185#

100 Double Unders

Power

Put yourself in a state of mind where you say to yourself, Here is an opportunity for me to celebrate like never before, my own power, my own ablity to get myself to do whatever is necessary.

Training

OHS

1-1-1-1-1-1-1

Metcon:

For Time

100 Burpee Pull Ups!

Desire

Desire is the key to motivation, but it's the determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.

Training

"Holbrook"

10 Rounds

5 Thrusters 115#

10 Pull Ups

100 m sprint

rest 1 min

record time for each round individually!

Leadership!

The single way to impact an organization is to focus on leadership development. There is almost no limit to the potential of an organization that recruits good people, raises them up as leaders and continually develops them.

Training

WOD 1

3 Rounds

800 m Run

rest 2 mins

WOD 2

"Claudia"

5 Rounds

400 m run

20 KB Swings 53 #

I wore a 25 lbs weighted vest for shit's and grin's

Strength

It takes more courage to reveal insecuritites than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.

Training

WOD 1

3 Rounds

10 Deadlift 275#

50 Double Unders

WOD 2

2 Min clock

20 Chest to Bar Pull ups

w/ remaining time

row as many Cal. as possible

rest 3 mins

5 rounds

The Frightening Conclusion

" I have come to the frightening conclusion that I am the decisive element. It is my personal approach that creates the climate. It is my daily mood that makes the weather. I possess tremendous power to make life miserable or joyous. I can be a tool of torture or an instrument of inspiration, I can humiliate or humor, hurt or heal. In all situations, it is my response that decides whether a crisis is escalated or de-escalated, and a person is humanized or de-humanized. If we treat people as they are, we make them worse. If we treat people as they ought to be, we help them become what they are capable of becoming."

Training

For Time!

5 Rounds

400 M Run

20 Burpees

15 DB Bent Over Rows

50# DB in each hand