H-A-P-P-Y M-O-N-D-A-Y Its a great time to be alive... MAY 1st KICK off SUMMER SEASON around CFWM... Lets get it. FOR TIME: Run tracks 3x -then- 80 WBs -rest 5:00- 15-12-9 Power snatch 115/85 t2B BJs -rest 5:00- 3 RFT: 20/15 AB cals 15 Pullups 10 DLs 255/175 *score is total time minus 10:00 **40:00 cap-including rest time *Push the pace, find out what your made of. You'll figure it out (the second part of that statement) by how you respond when you "hit the wall".... yeahhhh

WARM UP: Accumulate: 1:00 dead hang 50 Bent barbell rows (should be light, slow and controlled) 1:00 hollow hold FOR TIME: 25 HSPU 50 t2b 1000m ROW or 3.0m AB 75 push press 75/55 150 DUBs

“The happiness that arises from pleasure is highly unsustainable. Once the pleasurable stimulus ceases, or if you habituate to it, then your happiness returns to your default set point. Happiness that arises from "flow" is much more sustainable and you are far less likely to habituate to it. Happiness arising from higher purpose, in contrast, is highly sustainable.” -“Search Inside Yourself.” WARM UP: KB FRONT RACK hold 3:00 70/53 in TEAMS of 2: 20 AMRAP: 500m row or 1.0km AB

WARM UP: FOR TIME: 25 T2B 20 thrusters 95/65 Rx+ 115/75 10 pullups 10 BFB burpees 20 SDHP 10 pullups 10 BFB burpees 20 OHS 10 pullups 10 BFB burpees 20 S2OH 10 pullups 10 BFB burpees 25 T2B *this is gonna hurt a little bit

“Resistance is the most toxic force on the planet. It is the root of more unhappiness than poverty, disease, and erectile dysfunction. To yield to Resistance deforms our spirit. It stunts us and makes us less than we are and were born to be. If you believe in God (and I do) you must declare Resistance evil, for it prevents us from achieving the life God intended when He endowed each of us with our own unique genius. ” -“The War of Art.” WARM UP/STRENGTH: 15-12-9 Back squats *

“You can’t build a strong body in a few months, which makes it a perfect activity to add as one of your daily self-discipline building habits. When you adhere to a specific routine for months or years on end and you start seeing the results, you can’t help but learn to respect the process. I t’s when you switch from the event-oriented to the process-oriented life when the magic happens.” -"Everyday Habits and Exercises to Build Self-Discipline" **SCHEDULING NOTE** Wednesday 6

“By adding physical activity to your daily routine, you can develop these positive side habits almost automatically For this reason, physical excellence is an essential part of building a disciplined life. And no, I’m not talking about becoming a world-class athlete or a perfectly sculpted human being. Constantly working on your health and fitness – to your capabilities and genetics, not comparing yourself to others – is what builds a great deal of discipline in life.” -Daily

If you see Coach Travis tomorrow be sure to give him a big hug (or dudes, maybe a fist bump) He recently accepted a job in Baton Rouge, and is moving home this weekend! Coach Travis (and his oly lifters) will be missed dearly! TEAM WOD! in teams of 2: Row 3000m (rotating every 500m) 300 DUbs (rotate every 50 dubs) AB 10K (rotating every .5m) or SKI 3000m rotating every 250m *TEAM WOD: remember you have a teammate, which mean you have a built in rest. When you're working, it s

"There is no other GOAL more important than developing proper HEALTHY HABITS. Without a HEALTHY body, NOTHING ELSE MATTERS." Lets work on a little barbell cycling... FOR TIME: 2 rounds: 10 Clean and Jerks @185/125 or 135/95 -rest 1:00 between rounds- REST 2:00 2 rounds: 10 Clean and Jerks @155/105 or 95/65 -rest 1:00 between rounds- REST 1:00 2 rounds: 10 Clean and Jerks @135/95 or 75/55 -rest 1:00 between rounds- REST :30 ACCESSORY WORK: Coaches' Choice

WARM UP/STRENGTH: 7x3 BACK SQUAT -building to a HEAVY triple not a MAX *ONE warm up set with an empty bar, then jump right in. In your early sets (1,2,3) where the weight is relatively light, try pausing in the bottom position for a few seconds. during that pause run through your SQUAT check list: Where is my weight? Where are my eyes? Where is the bar in relation to my mid foot? **THE WEIGHT ON THE BAR MATTERS VERY LITTLE IF: 1. YOU ARE NOT GOING TO DEPTH a. DEPTH STANDARD=H