Thursday – Sunday, July 11-14

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Rest Day – it's been a big week.  Mobilize your hips and shoulders, go find a dog and take him for a walk.  It will make you both happy.


1. Power Clean + Clean and Jerk. Work up to a 1 RM for today, back off 20# and perform 5 singles.

2. 8x30m Prowler Pushes (180# M/90# W). Rest 60-90 seconds between pushes.

3. Gym WOD – Oly OTM


Gym WOD – Beth and Ted's Anniversary

12 rds for time:
7 Power Cleans -115# M/85# W
14 Double Unders
1 Rope Climb

Married 12 years, tomorrow, 7-14-01


REST – Come and help us move Bruce and Jane back into their home. Meet at the gym at 1:00.


Heather at 2013 SoCal Regionals
What I Learned at My First CrossFit Regionals Competition
Written by Heather Hippensteel

Deep down, we all love to compete. Even if you say you’re “not
competitive” or you don’t keep track of your reps or time during a
workout, there is something inside of all of us that makes us want to be
better. Whether you’re competing against others, or against the person
you were yesterday, you are striving to beat something.  This not only
brings out your best self, but it helps us to learn important lessons
about ourselves and how we approach uncomfortable situations.
 Competition can be a safe place to learn some amazing lessons.

I was recently lucky enough to compete on Team Invictus at the
Southern California Regionals. It was my first CrossFit competition
other than the Open. You could say I was pretty excited that I had the
opportunity to compete! I’ve been an athlete my whole life, but every
competition is different and there is always something to take away
after a big event. I’d like to share some of the most important things I
learned with you, and encourage you to consider what are the five most
important things that you have learned through competing in some manner
or another.

  1. Be Confident – This isn’t the kind of confident that makes
    you come across as that cocky person no one likes. It’s the confidence
    that allows you to channel your nerves and adrenaline into that workout
    that you know you are able to do. It helps you stay calm leading up to
    the “3-2-1, GO!” that is inevitable and listen only to that voice in
    your head that is saying “I CAN do this.” Be confident in yourself, in
    your teammates, and in your abilities.
  2. Do Your Best – That’s really all you can do and all that you
    can expect of yourself. Yes, strive to reach your goals and stick to a
    plan if you have one, but be prepared for something to happen that is
    out of your control. This could be getting no-repped by a judge, an
    injury, or slipping off the bar before you did all the reps you planned
    to do. Despite what happens, continue to give your best effort
    and just keep going. That’s what makes the competition a success—putting
    everything out there. You might not always get the result you want, but
    if you have done the best that you were able to under the
    circumstances, the goal has been reached. Getting down on yourself after
    a performance that did not go as planned only cultivates negative
    energy around you and your teammates. Do your best, stay positive, and
    the competition will be a success no matter what happens.
  3. Communicate – This was crucial to our success as a team. We
    communicate with each other every day in training, and it’s the same
    during an event. Knowing where your teammate is at during a workout,
    whether they are on their last rep, or if they are really struggling, is
    vital to completing the event. Talking during the workout keeps you
    connected to your teammate and thinking about the other person instead
    of yourself.  Words of encouragement do wonders when you start to feel
    fatigued. Cheers from our fans and simple cues from coaches are just
    what the athletes need, and we had all of that all weekend long.
  4. Support Each Other – Whether it was supporting our teammates
    before, during, or after an event, cheering for the other teams beside
    us, or being overwhelmed by the support from our fans and our coaches,
    that mutual support kept us going. Knowing that your teammate has your
    back no matter what happens is huge! The thought of letting my teammates
    down, or thinking “oh well what if…?” definitely crossed my mind a few
    times but there was no moment where I didn’t feel 100% supported. We
    also encouraged the other teams and cheered on the people we were
    competing against. They were pushing us to do our best and making the
    competition fun.
  5. Have Fun – This is the most important aspect of any
    competition to embrace. I kept telling myself over and over that this
    was just an opportunity to get out there and do what I love in front of
    people that were cheering us on. Nichole always reminds us before we
    compete to remember to have fun. And we sure did. I am blessed to be on a
    team that has fun every day during training, and competing is just our
    chance to be out there and see all of our hard work pay off.  Adding the
    competition to that just makes it even better…


  1. Liz Miller says:

    Haven’t had the time to really come in this past week. Getting ready for student council camp for the next five days. Luckily, I’ll be able to work out there. AND they’re letting me eat gluten free and dairy free, so I’ll be pretty close to what I normally eat. Wahoo!
    Can’t wait to get back to my regular schedule when I get back.

  2. Tara Ross says:

    Power clean-clean- jerk complex 125#
    Gym WOD
    Snatch 90#
    C&J 115#
    8x 30 M Prowler Push @100#

  3. Jesse Prescott says:

    Prowler pushes – rx’d
    Gym WOD – 175 lb snatches missing one round
    225 clean and jerk 2 on the first round 1 a round for the rest

  4. Tara Ross says:

    Gym WOD rX’d 19:15
    Sunday: REST DAY! 🙂

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