STUFF. In life, "stuff" always gets in your way. You get too busy. You have too much homework. Your car was covered in 5" of snow. No matter what your journey is, there will always be an obstacle. It's just the way life works. The outcome of your journey depends solely on your ability to manage your obstacles. In other words, the only person getting in your way, is you. 

FORCES. There are forces at work in this universe that seek to destroy your ambition. They want to knock your train off the rails. They want to build an unsurpassable road block to prevent you from succeeding. These forces are external forces, but where they make their attack is inside your own head.

WEAPON. But these forces aren't what you have to worry about. In life, there will always be nay-sayers. People telling you that your PR's aren't legit. That you're not good enough. Truth of the matter is that if you weren't any good, the nay-sayers would shut the hell up and mind their own business. Nobody is going to construct a road block for someone who isn't a threat.....because what would be the challenge in that? No, they have to knock you down. They have to throw stones at your accomplishments. They want to get inside your head and plant their secret weapon - and that weapon is self doubt.

FORTIFY. There is no faster way to derail your journey than to start doubting your path. To check and re-check your map. Question your compass. This is just the work of the self doubt planted by the nay-sayers. You're better than that. Don't listen to their garbage. Keep your head up. Eyes on the prize. Focus on all the positive influences around you, and take the nay-sayers for what they really are: insecure scared-y cats who view you as the ultimate competition. Little do they know that you are mentally fortified against their attacks. You're prepared for the obstacles they'll throw in your way. Each and every time they reach out to knock you down, they'll only be pulling themselves down a little lower.

2/8/13
Strength:
3 sets
5 deadlifts
:90 rest
5 Press
:90 rest

WOD:
8:00 AMRAP ladder:
1 Deadlift
1 Pull-up
2 Deadlifts
2 Pull-ups
3 Deadlifts
3 Pull-ups
Etc.....

Awh, an 8:00 AMRAP on the 8th of February? It's too cute for words. With the AMRAP ladder you'll continue to add one rep to each round until you run out of time. Should be a good one!

Reminder - Friday February 8th marks the return of our 6PM class! Hope to see you there!

ALSO - Saturday the 9th is back to normal Team Saturday format AND....it's our 5 year anniversary party! BOO-YAH! If you didn't RSVP, but wanted to join us, there's always room for more. The more the merrier, in fact. If you didn't purchase a ticket then plan on joining us after 8PM for drinks and dancing.

2/6/13
Strength:
Front Squat 4-3-2 w/3:00 rest between sets

WOD:
20-15-10-5
Deadlift (45/30kg)
Hang Power Clean
Push Jerk

It's like I have a fever, and the only prescription is more barbell......this workout is the cure-all! With the exception of workouts that include double unders, my favorite workouts are ones where I never have to put down my barbell. Maybe I'm sick and twisted, but I like the mental battle with myself. "put the bar down, your grip is giving out" "NO! FIGHT IT! KEEP GOING!" That's the inner struggle that goes through my head. See? It's not just cartoons and funny stuff up there!

Couple reminders - this Saturday at 6PM is our 5 year anniversary party. So far we have 50 people who are coming out to enjoy the evening and it's going to be a BLAST! There have been some questions about dress code so I'll make it real easy - just don't wear jeans or gym shoes. I'm bloated, pregnant, constantly nauseous and tired, and I'M WEARING A DRESS AND HEELS. So don't tell me you can't dress up because you won't be "comfortable". I'll start punching people. I swear to god.

This Friday we welcome back the 6PM class! Mark your calendars if you're one of the people who have been begging me for this class time.

2/5/13
Strength: Turkish Get-Ups  (boom)

WOD:
10:00 AMRAP
15 sumo deadlift high pulls (35/25kg)
30 double unders

As the morning classes found out, turkish get-ups are WAY harder than they look. People who are good at them make them look like a piece of cake. Truth of the matter is that they require a lot of core strength and a keen mental focus. (Ok, that last part is an exaggeration. But honestly, there's a lot to think about) If this is your first time even seeing these bad boys, don't hesitate to go light. Don't feel limited by the kettlebells either. These can be done holding a light dumbbell too.

Ask and you shall receive! Starting this Friday, we will now be adding a Friday 6PM class to the schedule! We need a minimum of 4 people to regularly attend this class or it'll get the axe again.

2/4/13
Strength
EMOM for 20:00
odd minutes - 2 clean (85%)
even minutes - 5 FAST burpees

WOD:
1 round for time
25 thrusters (45/30kg)
300m Row

Was it just me, or did you want to scream "NO REP" at your TV yesterday? At one point when the power went out a player was seen doing air squats to stay warm. Psh. His depth was SO above parallel.

The workout today is meant to be short and sweet. Fly and Die. Avoid the temptation to scale up, and just do this as fast as possible. The RX time to beat from this morning is 1:59, and that was set by the WODFather. He thinks 1:50 or 1:52 is possible. Can the evening classes beat that time?

Pre Heat oven 400                                                                                                         

2-3 sweet potatoes peeled and sliced 1/3' inch thickish(guessing)

1 pd cooked bacon crumbled(can't go wrong with more)

4 green onions diced/chopped

2 cups shredded cheddar cheese

cayenne pepper

salt/pepper

butter 1 -1/2 sticks

jalapeno sliced (optional)

Take a cookie sheet greased with coconut oil , place sliced sweet potatoes on a cookie sheet, drizzle melted butter all over potatoes - add seasonings to taste and bake in oven about 20 minutes or until fork tender then flip for 5 more minutes.

Here is where the deliciousness comes in-

now hit every slice up with bacon(cooked), onions, cheese and jalapeno slice and bake until cheese is bubbly!!

I like  to mix some sour cream with horseradish and serve it with these Tators!   

Good Snatch Dump from Jennie Yundt on Vimeo.

OLD VIDEO. I pulled this video out of the vault from back in October of 2010. Watch it once or twice and notice what's happening. We have Steph trying for a new one rep max on her snatch and I'm video taping it and screaming. Loudly. Did you notice that after she dumped the bar and safely landed on her backside that I was telling her "that was good"? It's because despite the fact that it was a failed rep, it was good.

As most of you are aware, there is such a thing as a good dump, and a bad dump. No, I'm not talking about what happens behind closed doors in your bathroom, I'm talking about when you're lifting! Her hands were wide enough to avoid any shoulder impingement, the bar didn't crash into her skull, and she safely fell backwards without taking a barbell to the shins. This was a nice, safe way to dump the bar. It was a perfect dump.

(insert giggles here) There's a little more to this video than just a safe way to dump the bar. You see, a nice dump also means that an athlete took a chance. The weight wasn't going to effortlessly sail overhead to a perfect lockout...there was a good chance she was going to miss this lift. But she did it anyways. 

So, what if she failed the rep? When we fail, we learn our capabilities.  I'm not even sure that you are at your one rep max split jerk, deadlift, front squat, snatch, etc…until I see you FAIL. It is only once we have reached the failing point that we truly know where our capabilities are.

Here's a big high-five to you for taking yourself there. Not everyone is willing to approach something difficult with fire in their eyes and desire in their hearts. Not everyone is willing to take a chance at failing.

So, fall on your back and throw the barbell forward….Then, get up and smile about it. Be proud. Nice dump….you'll get it next time.