Monday, February 18

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1.  Snatch from blocks
3×1 – Heavy
2×2 – Moderate
Set the blocks up just above the knee

2.  Zercher Squat
3×3 – demo vid

3.  "Satan's Whiskers"
3 RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees

4.  Bulletproof Shoulders
Demo vid.


5 Things Successful Athletes Do

by Editor

Ryan Villopoto is very good at surrounding himself with good people….Wait a minute, how did that get in there 🙂

1. They Get Real: Don't let the pros fool you.
Achieving racing success is not easy, even though there are some people
out there who always seem to make it look so. Successful athletes know
this and plan accordingly. They set realistic goals with each event and
invest both mental and physical energy towards the achievement of those
goals. They equip themselves with an arsenal of effort, patience, and
persistence because they know the journey can sometimes be long and
difficult. They are realistically optimistic.

2. They Believe In Being THEIR Best, Rather Than Being THE Best:
Successful athletes know that, no matter what, there is always room
from improvement. It's like squeezing the last bit of toothpaste out of
the tube. Just when you think it's empty, you squeeze out just a little
more. In order to do this, however, you must first believe in your
innate ability to do so. Sometimes it involves a different technique,
strategy, or even a different coach. It also may involve learning a new
skill altogether. Your patterns of behavior and abilities are not set in
stone, but may sometimes need a new perspective. For instance, many
athletes find that embarking on a new training program (Crossfit, yoga,
etc.) or a dietary change may actually improve their athletic abilities.
Your behaviors and abilities can change with the right motivating
factors. In order to so, though, you must believe that they can. 

3. They Build Consistency With Small Sustainable Changes: Since
I mentioned toothpaste earlier, I'll stick with the theme. Do you think
about brushing your teeth? Is it something you dwell upon and dread at
least two times per day? No. Of course not. This certainly wasn't the
case when you were a child and you went kicking and screaming to the
sink. It's no big deal now because it's become a consistent habit and,
guess what, it makes you feel good! Without a doubt, the biggest way to
create success is to create consistency by making small behavioral
changes. Consistency and willpower may as well be a muscle group. The
more you use them, the stronger they become.

It's also important to note that success is built on small
sustainable changes. How many athletes do you know that go straight to
the extremes: “I'm going to cut ALL sugar out of my diet forever,” or
“I'm going to run every day for a year,” or “I'm going to become totally
Paleo and gluten-free.” Truth is, these conditions are hardly
sustainable and very difficult to maintain on a consistent basis. While I
don't discount the health benefits to all of the above, I recommend
small changes at first. When those become second nature, add in new
challenges. Bonus tip: whatever goal you set for yourself, it helps to
track your progress towards it – if it's a training goal, keep it in a training log.

4. They Hang Out With Good Apples: Successful
athletes surround themselves with positive energy and other successful
people. There is a quote that says, “Surround yourself with people who
support your dreams.” It may sound a little selfish, but if we all did
that, we'd be much happier and more affirmed people. In order to create
success, you must feel it. Find those people and groups that support
your goals. Eradicate as much negativity from your life as you possibly
can. The five people closest to you can have the biggest impact on your
success. Choose them wisely.

5. They Have Grit: What a great word. Grit. Anyone
who wants to take charge of their own destiny must have grit and
stamina. In the same way that it takes guts and thick skin to start a
business, it takes similar resolve to become a successful athlete. Fear
of failure can be stifling. There will always be naysayers. There will
always be self-doubt. However, you must commit to the long-term goals
and hold firm in the face of challenges and difficulty. Your training
and race plans rarely go exactly as planned and it takes guts to get
through life's curveballs and detours. Success is built upon the
fortitude to see it through and stick it out.

Successful athletes aren't superhuman. They simply possess and
utilize consistent skill sets that elicit positive results. They believe
in themselves and their ability to constantly improve. They set
realistic goals, they surround themselves with the right people, and
they stay the course through tough times.


  1. 1. 175, 180, 185 fail. Form work.
    155 for moderate
    2. 245#
    3. 5:26
    4. Done, easy day

  2. Snatch: 135# across/ 123# across
    Zercher Squats: 171 across
    Satan’s Whiskers: 6:14
    Bulletproof Shoulders: Completed

  3. Snatches – 165 lbs. for heavy 155 lbs. for moderate
    Back squats – 295 lbs. across
    WOD – 6:46 rx’d

  4. Skied in Telluride!

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