Strength

One the minute every minute for 15 minutes do:

3 Power Cleans (135/95)

WOD

Complete as many repetations as possible on each of the following stations:

Ring Push-Ups, 3 Minutes

Rest 1 Minute

Air Squats, 3 Minutes

Rest 1 Minute

Sit-Ups, 3 Minutes

Rest 1 Minute

Burpees, 3 Minutes

CLASS TIMES FOR MONDAY: 6:00 A.M. and 3:30, 4:30, 5:30, 6:30 P.M.

The Mayonnaise Jar and Two Cups of Coffee

When things in your lives seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 cups of coffee.A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.

The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with an unanimous “yes.”

The professor then produced two cups of coffee from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed.

“Now,” said the professor as the laughter subsided, “I want you to recognize that this jar represents your life. The golf balls are the important things, your family, your children, your health, your friends and your favorite passions and if everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house and your car.

The sand is everything else, the small stuff. “If you put the sand into the jar first,” he continued, “there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.

“Pay attention to the things that are critical to your happiness. Play with your children. Take time to take care of your health. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and fix the disposal. Take care of the golf balls first, the things that really matter. Set your priorities. The rest is just sand.”

One of the students raised her hand and inquired what the coffee represented. The professor smiled. “I’m glad you asked.

It just goes to show you that no matter how full your life may seem, there’s always room for a couple of cups of coffee with a friend.”

- Author unknown

WOD

3 Rounds For Time of:

30 Kettlebell Swings (1.5 Pood)

25 Wall-Ball Shots (20/14)

20 Pull-Ups

CLASS TIMES FOR FRIDAY: 6:00 A.M. and 3:30, 4:30, 5:30, 6:30 P.M.

Brenda loves running with her medicine ball!!

CrossFit really hurts! Now I don’t mean in the sense that we’re getting injured all the time, rather I mean that the expression of efforts equates to a very uncomfortable sensation in our bodies. What’s interesting is that this self induced sensation is what affords us such a desirable outcome – an increased work capacity across broad time, modal and age domains.

Many times, the biggest obstacle isn’t the load, the duration, or the movements… it’s what’s between our ears that limits our potential. Our thoughts and words set the stage for our actions and habits, which ultimately create our character and define our destiny. With that in mind, how often does your thoughts and words take a turn for the worse… before the workout has even started?!?

I’m not going to pretend that this is something that I have mastered. In fact, I’ve trained myself to read the details of a WOD and state “That’s going to really stink” Right off the bat, I’ve set the tone for negative self talk to creep into my mind and affect my workout. I then mope around, thinking negative thoughts about what’s in store. In Man’s Search For Meaning, Victor Frankl said, “Between stimulus and response, there is space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

In the realm of CrossFit workouts, you can (and should) monitor your thoughts and words at a few very specific times. A half hour before your workout, begin to forge a positive mindset for the events to come. During the workout, use positive thoughts and words only! After the workout, reaffirm the positive thoughts and words you used during the workout to set the tone for your next workout.

Here’s a couple of tools you can use to stay out the dark. Use memories and anchor points of past athletic achievements that make you happy to feed your positive energy. Also, use positive affirmations like “I CAN do it!” or “Keep pushing!” Refrain from using phrases that contain negative connotations, such as “Don’t stop” or “Never quit”. Remember, your efforts are always successes on your path to fitness. Walk away from each WOD with a positive mindset and affirmations. Let’s come in and finish this week strong!

WOD

Deadlift 1-1-1-1-1-1-1

 (Increase load on each set, and try to achieve a heavy single).

CLASS TIMES FOR THURSDAY: 6:00 A.M. and 3:30, 4:30, 5:30, 6:30 P.M.

What an awesome team workout we had!! That was INTENSE! If you missed out on it, find a partner and try to make it up because it’s hard to have that much fun in one day!!

Today, we will be doing some heavy strength training with deadlifts. Please DO NOT skip these strength workouts thinking that they are not important because they are “Just strength”. In fact, the strength training that we consistently do in our gym is a CRUCIAL part of our training program. Strength is power, and power is the ability to move large loads, long distance, FAST! That is exactly what we do with out daily CrossFit workouts. So, if you are not strong, you are not powerful. If you are not powerful, your workouts will not be where they need to be. Just for the record, ladies, you will not get “bulky” by doing our strength workouts. Getting “bulky” is a lot more technical than just lifting heavy weights. Enough preaching! See you guys in the gym, and try to achieve a new personal record on your deadlift!

TEAM WOD

In teams of two complete the following workout for time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WAIT!! Of course, there are additional components and rules for this team workout! However, those will be “unknown and unknowable” until a few seconds before starting. As usual, the teams will be selected randomly!  Come in and let’s have a blast!!

CLASS TIMES FOR WEDNESDAY: 3:30, 4:30, 5:30, and 6:30 P.M.

If you have a bunch of hyperactive children at home, just have them do CrossFit and they will end up like this!!

The Warrior Dash Race is quickly approaching, and it looks like we have a very solid number of people going from the gym!! The proposed time to do the race together is the 1:30 P.M. heat! If you bought your ticket with a different time assigned, don’t worry. The heat times are a formality and you are allowed to jump into any of the heats you’d like! The idea of renting a van and riding together is not having great success because some people are talking about spending the night, going shopping, etc. So I guess transportation is on your own, or try to find someone to carpool with!

We have also discussed the idea of dressing up in customes for the race! Any ideas and suggestions need to be passed along!! Let’s make it a fun day in Tulsa June 2, 2012!

WOD

“The Chief“

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

 Rest 1 minute. Repeat for a total of 5 cycles.

CLASS TIMES FOR TUESDAY: 6:00 A.M. and 3:30, 4:30, 5:30, 6:30 P.M.

CONGRATULATIONS TO CROSSFIT’S BORN AGAIN ATHLETE OF THE MONTH FOR MAY, DANIEL DODD!!!

Hey guys, we are quickly approaching our 6 month anniversary; CRAZY!! So hard to believe it has been that long already. There is no question that our gym has been a total success, and we have exceeded any expectations of growth and success. I’ve said this before, and I will say it again; Our success is due to having God’s blessing and to our awesome community, and all the amazing people that make it, period! You guys are the driving force behind CrossFit Born Again, and I feel so blessed for such an awesome group of people!

In order to keep our gym growing and moving in the right direction, I have decided to conduct a survey to get input from all of you on different things. I will have the survey draftet in a written format with specific questions to address/identify those areas that we need to improve on. I ask you to please provide me with as much feedback as you can!! Remember that our search for a bigger home is under way, and if everything goes as planned, we will have a new/bigger home by the early fall!

I believe that one of our biggest priorities at this point is adding coaches to our gym to allow us for a more diverse training experience. We have TONS of talent and potential for great coaches within our own community, everything from former colligiate athltetes, to bodybuilders, to insanely gifted people, etc. I feel that keeping our coaching staff ”Organic” is the best route to go in order to protect the integrity of our community and athmosphere, which is what makes what we are. With that being said, I am working on developing some sort of trainer intership program to open the opportunity for those looking at becoming CrossFit trainers!

We also need to have our very own “Born Again” signature WOD made. I get to make up the workouts for you guys everyday, so I thought it would be neat if everyone could provide an idea/sample workout to be made our signature WOD. We could take the top five ideas and vote on the best one to keep! Of course, our signature WOD needs to be an AWESOME/CHALLENGING WOD!!