Tuesday, December 18, 2012

Shoulder Press 5 x 40%, 5 x 50%, 5 x 60%.


50 Double Unders

25 Wall Ball Sit Ups

40 Double Unders

20 Wall Ball Sit Ups

30 Double Unders

15 Wall Ball Sit Ups

20 Double Unders

Friendly reminder- The SRC Ugly Sweater themed holiday party is this SATURDAY December, 22nd at 7pm. Please bring a side to share. We will have the grill fired up if you would like to bring meat for yourself. We will provide beer. RSVP at the front desk so we know how many to expect. Ugliest sweater WINS a Progenex gift card!!

Applied Fitness: CrossFit Defense
By Rick Randolph

Athletes and affiliate owners explain why Tony Blauer’s brand of self-defense is an important part of the CrossFit lifestyle. Rick Randolph reports.

CrossFit Founder and CEO Greg Glassman said, “The greatest adaptation to CrossFit occurs between the ears.” It’s not new skills or PRs that necessarily make us able to do more work, but instead a new understanding of how we approach the workouts emotionally and psychologically.

Tony Blauer says the same thing about violence. It’s not necessarily the skill or technique you use to defend yourself that saves you; it’s just the fact that you were mentally prepared to do something.

“Everyone needs to have a plan,” Blauer said. “When there is no plan, you are lost.”

Being lost is that moment when you emotionally, psychologically and physically freeze and fail to act. In a violent ambush, it won’t matter how elite your fitness is if you are unwilling or unable to respond.

Blauer helps his students build a map to get there through fear management and by understanding the dynamics of a violent encounter.

Check out the full article HERE!