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Tuesday – “The problem with the future is that it keeps turning into the present.” Bill Watterson

October 21, 2014
CF1
Power Clean technique
 
10 min EMOM
1 power clean
*if light do 2, but focus is on perfect technique
 
The Cheif
3 min AMRAP, 5 rounds
3 power cleans
6 push-ups
9 air squats
*1 min rest between rounds
**start where you left off each round
 10:21cf1a 10:21cf1b 10:21cf2c
CF2
Stone to shoulder technique
 
10 min EMOM
1 stone shoulder
 
The Cheif
3 min AMRAP, 5 rounds
3 power cleans 135/95
6 push-ups
9 air squats
*1 min rest between rounds
**start where you left off each round
10:21cf1c 10:21cf2a 10:21cf2b 
 
 
 

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Monday – “The real problem is not whether machines think but whether men do.” B. F. Skinner

October 20, 2014
CF1
Split Jerk technique + practice reps
 
10 min AMRAP
100m run
10 KB Snatches (total)
10 Burpees (full extension, clap behind head)
 
Rest 3-5 minutes
 
3 RFT
150 single unders
20m/10w push-ups in a pike
*solid 90 degree bend, forehead touches the floor, ears between arms.
90′s rest between rounds
 10:20cf1d 10:20cf1e 10:20cf1f
CF2
Split Jerk
4 x 1 @ 90%
 
10 min AMRAP
100m run
10 KB Snatches 32/24(total)
10 Burpees (full extension, clap behind head)
 
Rest 3-5 minutes
 
3 RFT
75 Dbl U’s
15 HSPU’s
90′s rest between rounds
 10:20cf1a 10:20cf1c 10:20cf1b

Jim Carrey to College Grads: Always Choose Love Over Fear

Introduced to graduates as the funniest man on earth, actor and comedian Jim Carrey was a surprise speaker at Maharishi University’s School of Management commencement ceremony.
And while he kept the jokes and outrageous facial expressions flowing, his speech was studded with earnest and genuine pieces of advice. Much of his insight came from his own experience.
Carrey shared the valuable lesson he learned watching his father sacrifice doing what he loved — being a comedian — for the good of his family. It wasn’t until his father lost his job as an accountant that Carrey realized the importance of following your dreams.
Related: Richard Branson on Finding Your Passion Project
“I learned many great lessons from my father, not the least of which was that you can fail at what you don’t want, so you might as well take a chance on doing what you love,” Carrey told the graduates at the Fairfield, Iowa university.
Ultimately, every decision they make will be motivated by either love of fear. His father chose fear. It was a deceptively easy choice because fear can be hard to recognize. “So many of us chose our path out of fear disguised as practicality,” Carrey said. “What we really want seems impossibly out of reach and ridiculous to expect, so we never dare to ask the universe for it. I’m saying I’m the proof that you can ask the universe for it. And if it doesn’t happen for you right away, it’s only because the universe is so busy fulfilling my order.” Watch highlights from his commencement address below

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Sunday – “You don’t learn to walk by following rules. You learn by doing, and by falling over.” Richard Branson

October 19, 2014
All Levels
Partnered chipper
*while one person works the other does a Farmer’s hold.
 
83 pull-ups
83 air squats
83 ab mat sit-ups
83 lunges
83 push-ups
400m Partner Farmer Carry
*each team will have 1 KB each and a bar loaded 135/95
**Farmer’s carry, each will carry a KB in one hadn and a loaded bar in the other
***Farmer’s hold will be the loaded bar
10:19A10:19B10:19C 
 
Wyk
5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate
Post time to comments.
10325533_10203852546497675_1956290856662831264_n_th.jpg
Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.
 
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Saturday – “The visionary starts with a clean sheet of paper, and re-imagines the world.” Malcolm Gladwell

October 18, 2014
CF1
Front Sqt technique, then:
4 x 2 w/:02 pause
 
20 min AMRAP
5 T2B or 8 v-ups
10 KBS
15 air squats
 10:18A10:18B10:18C
CF2
Front Squats
5 x 3 80%, RI: 2 min
 
20 min AMRAP
5 T2B
10 KBS 32/24
15 air squats
 10:18D10:18E10:18F
 

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Friday – “Talking about music is like dancing about architecture.” Steve Martin

October 17, 2014
CF1
For time (20 min cap)
20 pull-ups
400m run
15 OHS
400m run
15 OHS
400m run
20 pull-ups
10:17cf1a 10:17cf1c 10:17cf1b 
CF2
For time (21 min cap)
30 C2B’s or 45 kipping
400m run
15 OHS 135/95
400m run
15 OHS 135/95
400m run
30 C2B’s or 45 kipping
10:17cf2c 10:17cf2a 10:17cf2b
 

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Thursday – “I’ve got a new invention. It’s a revolving bowl for tired goldfish.” Lefty Gomez

October 16, 2014
CF1
Power Snatch technique
 
take 7 minutes to find a power snatch working weight
 
10 x 2 power snatch
 
10 rounds (not for time)
40y sled push (out and back)
40y farmers carry (out and back)
 10:16cf1c 10:16cf1d 10:16cf1a
CF2
5 sets of 2
Bar or jumping Muscle Ups
 
4 RFT (20 min cap)
45-seconds of L-Sit hold
30 DL’s 135/95
15 HSPU’s
 10:16cf2a 10:16cf2b 10:16cf2c
 
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Wednesday – ” Conformity is the jailer of freedom and the enemy of growth.” John F. Kennedy

October 15, 2014
CF1
1) Max WBS in 10 min
 
rest 5 minutes
 
2) 2K Row (10 min cap)
 10:15cf1a
CF2
Frellen
 
400m run
21 thrusters 95/65
21 KBS 24/16
21 pull-ups
 
400m run
15 thrusters 95/65
15 KBS 24/16
15 pull-ups
 
400m run
9 thrusters 95/65
9 KBS 24/16
9 pull-ups
10:15cf2b 10:15cf1d 10:15cf1b 

Sense of Humor Changes With Age

A new study explains why your grandma doesn’t find The Office funny.
There’s an episode in the first season of The Office in which Michael Scott, the tactless boss, is asking his female employees to serve as cheerleaders for an upcoming company basketball game. When the heavyset Phyllis says she’ll do it, Michael reflexively says, “Oh yuck, that’s worse than you playing.” He then tries to rescue the crack with, “because we need you as an alternate.”
According to a new study published in the journal Psychology and Aging, this type of humor is exactly the kind you should never deploy around the elderly.
Jennifer Stanley, a psychology professor at the University of Akron, had 30 young adults, 22 middle-aged people, and 29 senior citizens watch a variety of different sitcom clips, including the above segment from The Office. The subjects rated how socially appropriate and how funny they found each clip. Stanley also used facial electromyography to determine how much the clips caused their smile muscles to move.
And for the record, “to be coded as a smile, there had to be an upturn of the corners of the lips plus a wrinkling of the crow’s feet at the corners of the eyes, or a pushing up of the cheeks.”  (READ ON…)
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Tuesday – “Life without love is like a tree without blossoms or fruit.” Khalil Gibran

October 14, 2014
CF1
For time: (30 min cap)
30 jumping squats 45/35
30 jumping pull-ups
400m run
20 jumping squats 45/35
20 jumping pull-ups
400m run
10 jumping squats 45/33
10 jumping pull-ups
400m run
10:14cf1a 10:14cf1c 10:14cf1b 
CF2
4 sets done every 3 min
1 high hang snatch +
1 low hang snatch @ 70% +
1 full snatch @ 90-%
 10:14cf2a 10:14cf2b 10:14cf2c
3 RFT
30 Dbl U’s
400m run
20 hang power snatches 75/53
 

Why You Shouldn’t Set Your Rower to 10

 

Why You Shouldn't Set Your Erg Rower To 10 - via ifailedfran.com
You don’t go grab a barbell and load it up with your 1RM and start your workout there, do you? Of course not. So why do so many people set there erg to 10 and set off to row? Good question, huh? Read on and find out why setting your erg at 10 is almost never a good idea.
How the Rower Works
For starters, let’s discuss briefly how indoor rowers work, because I’m an engineer and this is my chance to be nerdy. When you think of rowing, you think of boats and rowing on the water, right? Guess how much water is used in the operation of these Concept 2 rowers? That’s right — none! (Well, unless you are sweaty like me, then things might get a little damp. But I digress.)  (READ ON…)

 

 

 

 

 
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