Forgiveness

“To forgive is to set a prisoner free and discover that the prisoner was you.” Lewis B. Smedes

HIS love is Unwavering

OPERA

Strength/ Front Squat

taken from Crossfit.com

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Happiness

Each morning when I open my eyes I say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it.

- Groucho Marx

Are you doing what makes you happy?  if not, why?

OPERA

Back Squat 5 x 3

12 Minute AMRAP

3 L Arm DB Power Snatch

3 L Arm DB OHS

3 R Arm DB Power Snatch

3 R Arm DB OHS

5 minute break

3Rounds

30 seconds of Ring Dips

30 seconds of Sit Ups

30 seconds of Strict Pull Ups

1 minute Break

Post Rounds to the Comments

Running in the Rain…..

A very cleansing experience!

He who works with his hands is a laborer. He who works with his hands and his head is a craftsman. He who works with his hands and his head and his heart is an artist. –St Fancis of Assisi

Sleep well, sleep better

By Karen Asp

If sleep has plunged to the bottom of your to-do list, you’re not alone. Although the National Sleep Foundation recommends getting seven to nine hours of sleep a night, the average American logs only six hours and 40 minutes. What gives? Blame crazy schedules and, of course, sleeping woes. Before you rush to the drugstore to buy an over-the-counter (OTC) sleep medication, try one of the following natural sleep remedies. “These are safer and have fewer side effects than OTC medications,” says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic and medical director of the national Fibromyalgia and Fatigue Centers. Many of these can not only help you fall asleep and stay asleep, but they may also promote muscle relaxation.

Magnesium and calcium

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.

Wild lettuce

If you’ve suffered anxiety, headaches, or muscle or joint pain, you might already be familiar with wild lettuce. It’s also effective at calming restlessness and reducing anxiety—and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed.

Hops

Beer fans will no doubt be familiar with the calming effect of hops, the female flowers used in beer making. For sleep purposes, though, this extract has been widely used as a mild sedative for anxiety and insomnia. Take 30 to 120 milligrams before climbing under the covers.

Aromatherapy

Lavender is the trick here, as studies have proven that it aids in sleep. It’s also a cheap, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime. Or buy a lavender-filled pillow.

Melatonin

Melatonin is the hormone that controls sleep, so it’s no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there’s concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.

Yoga or meditation

Choose gentle yoga or stretching, not vigorous power or ashtanga yoga, which could energize you instead. Try easy yoga stretches in bed followed by simple meditation. Close your eyes and, for 5 to 10 minutes, pay attention to nothing but your breathing.

L-theanine

This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn’t contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.

Valerian

Valerian is one of the most common sleep remedies for insomnia. Numerous studies have found that valerian improves deep sleep, speed of falling asleep, and overall quality of sleep. However, it’s most effective when used over a longer period of time. One caveat? About 10% of the people who use it actually feel energized, which may keep them awake. If that happens to you, take valerian during the day. Otherwise, take 200 to 800 milligrams before bed.

OPERA

Snatch 3 x 3

Power Snatch 3 x 3

Snatch Balance  3 x 3

Metcon:

5, 4, 3, 2, 1/1, 2, 3, 4, 5

HSPU/ OHS @ 135#

Go Down the Ladder Rest 90 Seconds Go Up the Ladder

Post Weight and Time to Comments

Who Dat?!

If the Almighty were to rebuild the world and asked me for advice, I would have English Channels round every country. And the atmosphere would be such that anything which attempted to fly would be set on fire.   Winston Churchil

Jeremy Thiel, do you know him?  I have had the good fortune of watching this MAN grow into the MAN he has become today.  When Carey and I first started dating JT was only 15 at the time!  I can still remember vividly him asking me for help on his math homework the very first time I met him!  So to say that I have watched JT grow up is not stretching the truth by any means.  I’ve been there for the high school football games, I was there to take him and his friends to the Dave Mathews concerts, I was there to sneak him and his friends into the clubs before they were 21 to dance like madmen!  I was there when he told his parents he wasn’t going to finish college.  I was there in the beginning when Crossfit Central was a boot camp on the hill and workouts on my carport.  Through it all, I have watched JT evolve like no other person I have been around.  It’s real easy to read the right books. hang out with the right people, say the right things….but to walk the walk and apply what you have learned is a whole other ball game.  I have learned more about being a man, businessman, athlete, humanitarian from Jeremy then he probably knows.  So if you don’t know Jeremy Thiel, you better ask someone, because I have a feeling I haven’t even seen anything yet.  When Jeremy tells (last night at Wink) me that at 28 he has accomplished everything he has ever set out to do….all I could think of in my head was “damn, wait until you start setting “impossible” goals and start achieving them”…. should be fun to watch and be a part of!

OPERA

Overhead Squat 5 x 5

Snatch Balance 5 x 3

Back Squat 3 x 5

For Time:

30-25-20-15-10-5 rep rounds of
SDLHP @ 115#
Burpees
Double Unders

Post Weight and Time to Comments

Power Vegan Meals For Hard Training Athletes by Mike Mahler

Here is a little blast from my hard dancing days!

Shock Treatment……

“Without passion man is a mere latent force and possibility, like the flint which awaits the shock of the iron before it can give forth its spark” Henri Frederic Amiel

OPERA

21 OHS @ 135#

21 Chest to Bar Pull Ups

1200m run

15 OHS @ 135#

15 Chest to Bar Pull Ups

800m run

9 OHS @ 135#

9 Chest to Bar Pull Ups

400m run

6 Dirty Tricks to Instantly Increase Muscle and Boost Performance