"There comes a point in most workouts where you question what you're doing and you simply wish it would end. This happens for me in longer workouts usually---one's that are over 15 minutes and/or 7 rounds or more. I'll be plowing along and in the 4th round out of 7 I'll think, "This is stupid. I don't even care about my time. If nobody were here with me I would stop." It's at that very moment that I draw on information that I received at Greg Amundson's CrossFit Goal Setting Course. I remind myself to think positive. It takes effort but I have to block out those negative thoughts and concentrate on, "Feeding the right dog....the dog of courage." Greg beautifully illustrates how to set this plan in motion and if practiced it can have an immediate impact on your outlook both in and out of workouts. I use pieces from the Goal Setting Course in my daily life and my daily workout and the results have been nothing short of amazing."

— Rob Orlando

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15 May 2014

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THURSDAY 140515

Every Minute On The Minute (EMOM) for 7:00 perform,

3 Hang Squat Cleans

Rest as needed then,

For Time,

50 Ball Slams

Five Rounds of:
15 Kettbell Swings
10 Toes to Bar

50 Ball Slams

Note: Choose a moderate weight that allows three consecutive Hang Squat Cleans. Ball Slam weight is up to 20lb. for men and 16lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women. This is a great workout!

Kim gets her first Rope Climb!

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Congratulations to Pete and Kim on their 9 Year Wedding Anniversary!

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