“Mental toughness. This is a challenging topic to discuss because it is not easily quantifiable. It is hard to put your finger on it, but you know it the moment you see it in an athlete. I know that if I’m truly honest with myself when I finish most of my WODs, I would have to admit that I pushed myself hard, but not 100%. I try to hit all my WODs with high intensity, but I know that I rarely “go there”. The “there” that I speak of is a level of mental toughness to push through pain and expand the threshold for enduring misery that makes 99.9% of us put the bar down, slow down our run pace, or hop off the pull-up bar. Elite athletes can endure suffering, and an elite few thrive on it.”
Pat Sherwood – CrossFit HQ Trainer
To read the rest of Sherwood’s artical visit; http://games2010.crossfit.com/blog/2010/06/mental-toughness,571/

Today’s WOD is the perfect chance to “go there.” Fight for every rep and push yourself further then you did yesterday. When you think you need to rest do more! Find that dark place, that place you’re not used to, that place that is uncomfortable, and make yourself mentally tougher and physically stronger; you’ll be better for it.

WOD
Skills – Handstand Push ups / Handstands
3x max reps or 3x max hold
then…
Get your name on the board Day!
Pick your Girl:
Angie
Cindy
Fran
Grace
Helen
* Must go Rx’d to get your name on the board!

Richard – Helen, Rx’d   15:49
Paul – Helen, 53#/Jump pull ups   14:50
Lisa – Helen, 25#/BA   15:35
Jenny – Helen, Rx’d   16:28
Tracy – Helen, 25#/BA   13:49
Karl – Cindy, Rx’d   17 rounds
Toph – Helen, Rx’d 14:46
Melissa – Cindy, BA 14+4
Kayla – Games WOD 75# snatch – 14:26
Chelsea – Helen Rx’d – 15:54
Cole – Helen Rx’d – 13:54
Erin – Angie – 35:40
Blythe – Helen 18:53
Juli – Games WOD 85# Snatch – 12:39
Melissa G. – Grace 65# – 9:00
Sean G. – Grace 95# – 4:28
Toph – 41″ box jump
Pat – Helen Rx’d 13:01
Mary – Helen Rx’d 45# 12:33
Austen – Annie – 12:50 (DU & GHD situps)
Barry – Fran Rx’d 7:41
Cheryl – Helen with row 25# Kb Machine assist pu – 20:01
Chris – Helen Rx’d 9:05
Luke – Helen Rx’d 12:27
Trevor – Grace Rx’d

I looked for an inspiring quote, instead I went with a few that cracked me up, hope to start your day with a sense of humor! The first one really cracked me up but figured I had better add a few others for those who prefer a different type of humor.

For Sale: Parachute. Only used once, never opened, small stain.

Do you have trouble making up your mind? Well, yes or no?

If everything seems to be going well, you have obviously overlooked something.

Never argue with a fool. People might not know the difference.

When you’re right, no one remembers. When you’re wrong, no one forgets.

WOD
100 Squats
5 Push jerk – 135/95#
75 Squats
10 Push jerk – 135/95#
50 Squats
15 Push jerk – 135/95#
25 Squats
20 Push jerk – 135/95#
* can jerk anyway you want; push, split, behind neck

Lori 65/75# 27:15
Jenny 85/65# 18:05
Lisa 55# 18:20
Val 75# 18:39
Patt Rx 17:31
Nancy 45# 20:59
Blythe 45# 23:50
Ashlee 65# 24:14
Brandy 75# 19:15
Erin 75# 17:52
Kayla 85# 10:50
Toli 85# 15:39
Susie 75# 20:06
Lisa 75# 18:53
Mary 75# 11:58
Kerry 50# 16:41
Chris 135# 19:47
Luke 95# 10:51
Paul 95/75# 19:24
Shan Dawg 95# 13:56
Lilly mod Newbie 8:44

Chris Scrabis completing his 51 1/2" box jump!

Shara Scrabis (Yes Chris' wife!!) completing 41 3/4" box jump

WOD
Max Box Jump – for height
then…
20 Minute AMRAP of:
5 Toes to bar
10 Burpees
15 Box jumps – 24/20″

Max Box jump / Total rounds
Richard – 45″ / 6 rnds+10 reps
Jenny – 30″ / 6 rnds+5 reps
Lisa – 30″ / 5 rnds
Tracy – 31″ / “Cindy” 11 rnds
Trent – 41 1/4″ / 8 rnds + 8 reps
Ashlee – 34 1/2″ / 6 rnds + 12 reps
Kayla – 30″ / 9 rnds + 7 reps
Toli – 43 1/4″ (got to 45 1/4 but not fully on box) / 7 rounds
Juli – CFCRchallenge – 15:10
Blythe – 6 rnds + 8 reps
Brandy – 30″ / 6 rnds + 5 reps
Erin – 6 rounds
Lisa – 7 rounds + 15 reps
Cole – 39 1/4″ / 7 rnds + 25 reps
Susie – 24″ / 6 rounds + 20 reps
Kerry 24″ / 7 rnds + 15 reps
Diana – 24″ / 7 rounds
Melissa – 20″ / 6 rounds + 21 reps
Barry – 37 1/4 / 8 rounds + 5 reps
Chelsea – 33 1/2″ / 9 rnds
Chris S. 51 1/2 ” / 30″ box 9 rounds
Shara – 41 3/4″ / 8 rnds + 3 reps
Pat – 41 3/4 / 8 rnds + 10 reps
Mary – 36″ / 9 rnds
Luke – 41 3/4″ / 8 rounds + 20reps
Trevor – 39 1/4″ / 7 rounds + 12 reps
Chris – 7 rounds + 1 rep
Fran – 8 rounds + 10 reps
Lily – NEWBIE WOD 13:24
Paul – 48″ – 7 rounds + 5 reps

Yesterday’s Olympic Lifting Seminar was fantastic; coach Erin Karshrer was superb. Thank you to all who attended. We covered a lot of information in a short amount of time and everyone made awesome improvements in one day. We will continue to review these skills over the next few weeks and make Olympic lifters out of everyone!

WOD
Burgener warm up and Skill transfer exercises
then…
3 Rounds for time of:
30 Wall Ball – 20/14#
30 Hang Power Snatch – 75/45# (each rep starts below the knees)

Paul 28#  Mod – 9:35
Richard 45# Mod 11:30
Erin – 40#   19:00
Brandy – 40#   17:07
Kayla – 55#   14:20
Susie – 40#   24:43
Alyssa – 45#   19:30
Mary – 55#/15#MB   19:01
Cole – Rx’d   21:40
Toph – Rx’d   20:28
Trevor – 85#   23:29
Nancy – 40#   17″23
Toli – Rx’d   19:38
Patt – Rx’d   19:02
Austen – 55#   17:17
Rarry – Rx’d   23:42
Dan

CFCR Challenge of the week:
Trevor – Rx’d   19:40
Austen – Rx’d 14:26
Barry – Rx’d   16:48

Tomorrow is our Olympic Lifting Seminar!  You are still welcome to join!  Let us know ASAP if you are interested.

WOD
Partner up!
800M Run
10 Tire Flip
20 HSPU
30 Toes to Bar
40 Wall Ball
50 Situps
60 Squats
800M Run

Kayla & Georgette – 19:45
Cynthia & Fran – 18:45
Paul & Cole – 19:05
Toph & Chris B. – 19:19

Welcome Georgette!  First CrossFit WOD ever!!  My sister from Long Island!  Now it’s your husbands turn! Ha Ha!

PAUL – Show us all your pix!!!

WOD
“Jackie”
For time:
Row 1000 meters
50 Thrusters – 45#
30 Pull ups

Sean – Rx’d   11:12
Melissa G – Ba   13:00
Richard – Rx’d   13:16
Val – Rx’d  14:27
Trent – Rx’d  10:22
Ashlee – Rx’d  14:20
Melissa W. – BA  15:22
Nancy – Rx’d  19:59
Kayla alt wod 5 rnd 40 du / 30 bj / 20 kb swing
Cynthia – Rx’d  14:56
Brandy – Rx’d  11:41
Juli – alt wod 5 rnd 40 du / 30 bj / 20 kb swing
Jamie – BA 17:47
Chelsea – Jumping PU  14:49
Dave – Rx’d  14:26
Pat – Rx’d  10:18
Paul – jumping PU  11:43
Austen – Rx’d  10:21
Mary – Rx’d 9:49
Fran – Rx’d  8:46
Ellen – 28lb/ba  11:15