Clean & Jerk – work to a heavy single for the day, score
30 clean & jerks for time

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A little commentary:

An old mentor of mine once told me, “the gym centers me.”  I thought that sounded very deep, and I thought I understood what he meant.  I too, went to the gym everyday, lifted, sweated, and put in the work.  Yea… it centers me too, I get what I want out of it, I lift and train – get stronger and stay fit. (Not what he meant)

Here’s what he really meant (I think), when the world around you is so hectic that you think you don’t have time to work out, that is the time you need it the most.  Not physically, but mentally.  If you train on a regular basis, your body will not notice a week off of training.  You may get a little stiff not feel like yourself because you’re out of your routine, but you are not getting fatter or weaker in a week.  What you need to feel is some weight, or as many CrossFitters would say, some suck.  You need to to get uncomfortable, sweat, push yourself.  This may sound counter intuitive.  If you are already stressed, then why would you put yourself through a tough workout and increase the stress on your body?  Well that’s not the way it works.

Perspective.  That’s what we need when the weight of the world is pressing down.  Centered.  Somehow after a hard workout your problems seem more manageable, you develop a plan, come up with a solution, or things become more clear.  Many of you have probably experienced this.  The toughest part about it, is realizing it when it’s happening to you.

We all get 24 hours in a day.  Lets say you are a workaholic and work 12 hours a day, and a healthy sleeper and sleep 8 hours a night.  You’ve used up 20 hours.  You’ve got 4 hours to cook, clean, and do laundry….come on, you’re not spending 4 hours a day cooking, cleaning and doing laundry.  Carve out one hour a day to better yourself.  Run, lift, stretch, eliminate the distractions (phone, social media, TV) what are they doing to improve you?

– See you at the gym

back squat 5-3-1
20 pull-ups
40 push-ups
60 squats
4 rounds, or 20 min cap score rounds and reps

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Pick 2
full recovery between
run one mile for time
row 2000m for time
bike 100 calories for time

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Saturday June 30th starting at 9am Utility is going to hold a special workout.  It’s really more of a celebration that goes like this: show up, work out (hard), eat, drink, be merry and buy a T-shirt or make a donation if you like.  Cliff has qualified for The CrossFit Games for the 3rd time.  This workout is a chance for all of us to come together and celebrate that accomplishment and wish him well in Madison Wisconsin at The Games.

Hang Squat Clean 3-3-3-3-3
5 Chest to bar pull-ups
10 Wall Balls 20/14
15 Kettlebell swings 53/35
As many rounds as possible in 20 minutes

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Andy, June and Barb

10 rounds
1 minute
10 burpees over the bar, then max reps power snatch in remaining time
Rest 2:00
Score = number of snatches

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Strongman ; stones, yoke, sled, farmers handles
Flashback to June 25, 2001 Main site WOD
3 rounds
2 minutes of max reps at each station
Air Bike
Dips (bar or ring)

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These T shirts will be for sale at the gym to support Cliff and his trip to Madison Wisconsin for The CrossFit Games.

I watched a TED Talk the other day about predicting success for kids, more specifically, one quality that predicts success more than any other. TED Talks are short by design, so the speaker did not define exactly what “success” was, but I inferred from her talk that it meant that certain kids finished at the top of their class, and went on to do well at the next step, what ever that may be.


Grit was the quality that was the biggest predictor of success. Grit defined as used in her talk; courage and resolve, strength of character.

Synonyms – these are my favorite; strength of will, backbone, fortitude, toughness, hardiness, tenacity, determination, perseverance to name a few.

I see our members in the gym displaying this everyday.  You don’t do CrossFit and not have GRIT.  Our members show up with a goal in mind; get stronger, loose weight, be the baddest M fer on the planet, what ever it is, I see you working towards it, and it’s AWESOME!

Incidentally, when I looked up grit, there was a picture of a little chisel monkey that looked a lot like Cliff…. imagine that.

Overhead squat – rep scheme is up to the athlete 10-15 minutes, examples
400m Run
15 OHS 95/65
5 rounds

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