“Cooperation is the thorough conviction that nobody can get there unless everybody gets there.”
- Virginia Burde

                                                        
 
 
 
Sweet! Y’all brought it today! Congratulations on all the Pr’s!
 Miss Corrin had a 47:33 back in march and now has a 33:15
and also no more band! Miss Iveth had a 40:03 and now has a 30:31
& that just a few of them! The hard work and all the huge gains
people are making never stop amazing me, y’all are rockstars!
The top names on the bencmark board are as follows!
1. Megan 2. Karyn 3. Sonja 4. Keleigh & 5. Corrin!
1. Todd 2.Ryan 3. Jeremy 4. Matt & 5. Jamie,
Congratulation to all of you! It was fun to watch the battle!:)
Awesome box jump Miss Erin!

WOD
Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
5 Rounds
3 Min. Rest between Rounds
Time each round

What does Integrity mean to you?
Integrity is more than doing the right thing, even when no one is looking.  It is the consistency with which we adhere to our morals and values.  If we were to value our family, and our actions reflect that, then we would consider ourselves a person of integrity.  If our actions did not reflect the value we placed on family, then we would lack integrity.  The same logic can be applied to anything else we value. 

While we typically define integrity as a character trait, it also applies as a description of the “wholeness” of a thing.  Take, for example, the push-up.  Real push-ups are hard!  Straight line from the back of your head to your heels, no excessive scapular protraction, no sagging hips or piked up butt (tight butt and gut), all the way down (chest to the deck), and all the way up to full lock-out. There’s no sense in attempting a movement if you’re not going to try and maintain the integrity of the movement.  You have to put your ego aside and work the progression that will allow you to maintain the integrity of the movement, and be of the most value for you.

This is not a real push-up. 

Integrity is a skill, and skills need to be practiced.  Doing the right thing can be difficult.  Most of the time, we know what it is that we should do, but taking the appropriate action is the hard part.  I’m not the smartest person, so I only know one way to make “doing the right thing” easier, and that is practice.  If you consistently make good decisions, it will be that much easier to keep making good decisions.  On the flip side, if you shave reps off a workout, or cheat the integrity of a movement, what are you going to do when you’re faced with a really tough decision or moral dilemma???

Integrity is up to the individual.  We may have the ability to influence the decisions of those around us, but we cannot actually make decisions for them.  Stop worrying about what everyone else is doing and focus on yourself.  This is another time when ego rears its ugly face, when we’re so concerned about keeping up with everyone else that we’re willing to sacrifice our integrity to make it happen.

That’s a lot to absorb for a 15 y/o after an hour of P.E. when it’s 95° outside, and probably a lot for some of our readers.  If you’ve got some time for reflection, ask yourself:
-  What are the things that you value?  If health, fitness, or self-improvement are on that list, are your decisions and day-to-day actions consistent with those values?
-  Have you been maintaining the integrity of the movements and exercises in the gym?  Squatting below parallel on your wall-balls, , running the extra loop in the parking lot, etc.

If you answered no to either question, ask yourself why.  There’s a good chance that ego is to blame.  If that’s the case, then the solution is easy!  Set your ego aside and remember why it is you’re here.  It’s not so that you can beat everyone else in a workout…it’s so that you can be the best you possible.  Start making integrity a habit.  Start small and practice integrity in your workouts; make every rep perfect.  If you’re consistent in the gym, you will find that it’s easier to make good decisions outside of the gym too!   Before you know it, you will have achieved all of your goals.

Sorry, no pictures tonight! Word Press is having problems.
Great job on the wod today, the consistency was incredible!
Everyone works out tomorrow, it’s benchmark time!

Eat Good Food, REAL Good Food.

I have met very few people who eat unhealthy, or so they think.  So why is it that waist lines continue to get larger?  Is it just age and a slowed metabolism?  Consider for a moment our modern food sources and diet.  Now consider the choices we would have had available to us as cave-people. 

You’ve heard it a millions times, sugar is bad for you.  You may think to yourself, well I don’t eat sugar… that often.  The food industry has capitalized on the terminology, ”all natural,” “no sugar added,” and “organic”, to sell us what is suppose to be good for us. Below are some common “healthy” foods, their sugar content, and some alternatives. 

  
Eight ounces of Robinson’s 100% orange juice contains 2.5 tablespoons of sugar.  Compare that to one orange with an average of 0.5 of a tablespoon of sugar. 

  
One Larabar “The original fruit and nut bar” contains just under 0.25 cups of sugar.  Compare that 1 cup of strawberries, which contain 3 teaspoons of sugar.

  
One serving of organic, gluten free, wild brown rice contains a heaping 0.25 cups of sugar.  Compare that to 4 cups of broccoli, which contains less than 1 tablespoon of sugar.

  
Other shockers include; 6 oz of  fat free yogurt, Odwalla super protein and 10 tortilla chips. 

 
 
  
Fan-freaking-tastic everybody! So many improvements,
double unders, handstand push ups and yes on parallettes too!
This is why we practice, practice & yes embrace those weaknesses!

I’m going to leave you now with a taste of what’s to come here at
C.F.B.A.! Yes it is coming!

OLY WOD
Hang Snatch
5 x 3
Snatch
6 x 2
Then
60 Sec. Cleans
30 Sec. Rest
60 Sec. Handstand Push Up
30 Sec. Rest
60 Sec. Double Unders 
30 Sec. Rest
4 Rounds
Count Reps For a Total Score. 

“There is only one real failure in life that is possible, and that is not to be true to the best ones knows.”
- Frederic W. Farrar

   
 
 
Great job even though I know y’all were sore from the SMA Wod!
Tomorrow is Oly lifting day so I’ll leave with some wise words from
Sage Burgener! Were not the only ones who feel this way! LOL

WOD
8 x 40 yrd. Prowler Sprints
Then
Pistol Work
Then
15 Min. Of…
5 Deadlifts 225/155
10 Pull Ups
20 (10/10) Russian D.B. Step Ups
30 Walking Lunges
Count Rounds

5 of the most important things to ever think about when doing cleans
. . . And by cleans I don’t mean squat cleans ’cause those don’t exist.   – Sage Burgener

#1: Think about your chest

I may have mentioned it before (I can never remember anymore), but keeping your chest up is extremely important in the lifts. If your torso comes forward at all, (which it actually will most of the time due to inflexibility, but still try to think about keeping it as tall and proud as possible) that generally will put your weight on your toes making it extremely hard to stand up with the barbell. A tall chest makes for a much more stable position whether it be in a front squat or an overhead squat or even when pulling off the ground.

#2: Think about your elbows

Elbows turn around the same time that the feet hit the ground. I don’t mean turn them around in a T-Rex/reverse curl kind of way. I mean getting the elbows high and outside (which is happening as you pull yourself down. Read on, and this will make sense), and down and around REALLY fracking fast. The faster the elbows, the more comfortable you will feel receiving that barbell. Elbows can be EVERYTHING on a clean. Every time you have slow elbows on a clean, God kills a kitten.

#3: Think about Britney Spears

This is one of those common sense things that definitely doesn’t need any explanation.

#4: Pull yourself under the bar

Do NOT jump and drop under that barbell. Jump up (getting as tall as possible (ATAP)) and when you cannot possibly get any taller, IMMEDIATELY change your hip direction from going up, to going down by physically pulling yourself down and around that barbell. If you try to jump and drop, that bar is going to beat you down EVERY SINGLE TIME (I don’t know why I’m really into using caps lock right now). However, if you pull yourself under the bar (not pull the bar up with your arms), you can guarantee that there will be no crashing of that bar on your chest and you will receive it in a much more comfortable position.  Nobody likes walking around with baseball size bruised clavicles…that I know of.

Which leads me into my last point…

#5: Become one with the barbell

If you pull yourself under the bar, you know where it is in space and you can avoid having that barbell come up really high and smack you right in the throat or nose or forehead (we’ve all had it happen). Not knowing where the barbell is means that you are not in control of it. That bar WANTS to be controlled. It wants you to meet it wherever it is (since when did a barbell start developing personality traits?). So just do it, ok? Be more Zen-like with that barbell.

C.F.B.A. & C.F.I.C rocked it today! Y’all are the best! Enjoy the video! – Coach Laura

Thanks for hosting the Wod today C.F. In Common! We look forward to
future Wods with all of you,we consider y’all Family!