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Work Capacity: “CrossFit Open WOD 18.1”
AMRAP in 20 minutes:
– 8 Toes-to-bar
– 10 Hang Clean and Jerks, 50/35 lb dumbbell
– 14/12 calorie Row

8 rounds for time:
– Run 400M
– Rest 90 seconds

“The people who try to hurt me only hurt themselves.” - Frederick Douglass

Work Capacity: “Havana”
AMRAP in 25 minutes:
– 150 Double-unders
– 50 Push-ups
– 15 Power Cleans, 185/125 lbs

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

"If we spend twenty-four hours being angry at our beloved, it is because we are ignorant of impermanence." - Thich Nhat Hahn, Buddhist monk

4 rounds for time:
– 30 Sit-ups
– 30 GHD Hip Extensions
– 100-ft Handstand Walk

"Let us not be content to wait and see what will happen, but give us the determination to make the right things happen." - Peter Marshall

Strength: Front Squat 10-10-10-10-10

"Superficial goals lead to superficial results." - Attila the Hun

Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

"To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors." Al Oerter - 4 time Olympic Gold Medalist in Discus

Work Capacity:
AMRAP in 5 minutes:
– 3 Deadlifts, 275/185 lbs
– 7 Push Press, 115/75 lbs

30 Muscle-ups for time
30 Pull-ups/Ring Rows + 30 Dips for time

"He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me." - Nike poster for masters athletes

Strength: Snatch 10-5-3-1-1-1-1-1

Work Capacity: “CrossFit Open WOD 13.1”
As many reps as possible in 17 minutes:
– 40 Burpees
– 30 Snatches, 75/45 lbs
– 30 Burpees
– 30 Snatches, 135/75 lbs
– 20 Burpees
– 30 Snatches, 165/100 lbs
– 10 Burpees
– As many Snatches as possible, 210/120 lbs

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." - Josh Billings

Strength: Back Squat 5-5-5

Work Capacity:
AMRAP in 20 minutes:
– 25 Burpees
– 15 Back Squats, bodyweight

"I'm in a glass case of emotions!" - Ron Burgundy

Hi guys,

As those of you that are in the Whole Life Challenge know, we are almost halfway through our 6-week adventure!  Congrats on a job well done so far!  One of the themes I’m seeing the most on everyone’s daily reflections and hearing from people at the gym is a struggle to stop eating things that they know they shouldn’t.  “I can’t cut out bread for lunch,” or “I need that glass of wine at night.”  It’s a daily hurdle for me too, to not eat a sandwich because it’s convenient or to not have a beer at the end of a long day, and I understand that it’s not because I think those things are good for me, or that I disagree with the setup of the nutrition plan I committed to – it’s because I like those things!  They taste good!  And why would I deprive myself of that?

My friend Liz (6am class, rock-solid squat clean) recently lent me a book called Insight, and it’s about becoming self-aware.  After the standard opening chapter about how great the book will be, in the second chapter they immediately get into the weeds of knowing yourself.  Right off the bat, they ask you, “what are your values?”  Understanding what my personal values are is an exercise I’ve done a few times, notably when changing careers or asking myself why I’m doing something really hard.  “Why am I doing this long-ass endurance event again?  Why am I opening this business?  Why am I not going to quit?”

The Whole Life Challenge is an endurance event, people.  So, if you want to figure out how to get motivated, how to talk yourself out of a decision that you know is not “compliant” with the challenge, then ask yourself this question — why are you doing this in the first place?  What personal value do you hold dear that pushed you toward the challenge?  What pushed you into CrossFit Kent Island before that?  If you can answer that question, then you can face that devil on your shoulder when he’s saying “have a cookie, everyone else is doing it!”

But how do you figure out what your values are?  Borrowed from the book Insight by Tasha Eurich, here are a few questions to help you figure it out:
1. What values were you raised with?  Do those reflect your values now?
2. Who do you most respect, and what do you respect about them?
3. Who do you least respect, and what makes you feel this way?
4. When it comes to raising a family or mentoring others, what behaviors would you most want to instill?
You might also check out a list of personal values to get the mental juices flowing – just Google “personal values” and you’ll find a bunch of sites that offer such lists, including one I like from Scott Jeffrey that categorizes them into themes like “Creativity”, “Achievement”, “Strength”, etc.

Try to pick 3-5 key values that really hit home for you, that really get you fired up like “YES, that’s what I stand for!”  I bet one of them is either Health or Fitness or Tight Abs.  If you guys joined a CrossFit gym and you don’t value one of those then we need to talk.  But maybe another one is Integrity.  Maybe one of yours is Toughness, or Courage.  Whatever they are, I encourage you to wrap these into your morning ritual (if you’re not still doing that, get back into it – it is so valuable to get your day started on the right foot!)  Here’s what you do – when you’re up and you have a nice glass of water or mug of coffee in your hand, as you’re thinking about how your day is going to go, review your list of personal values.  I have mine in the Notes app on my phone, and so every morning I read them: Integrity, Discipline, Health, Family, Service.  I bet one of those can get me through a momentary nutrition crisis.  If I’ve determined that I really value Discipline, if that is one of the words that I choose to define myself, then I better damn well be able to pass up that “just because” drink.  If Integrity is something I cherish, and I signed up for this challenge, then doesn’t going off-script nutrition-wise fail that test?

Look at your values every morning and they will support you throughout the day, as you remind yourself who you are and what you’re really about.  Good luck with the rest of the Whole Life Challenge, and best of luck to everyone in finding your values and then holding yourself to them when it counts!