Monday, 15 March, 2010
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Confidence

Having the belief in yourself may increase your mental toughness if applied correctly. If you believe in your ability to succeed, then you are preparing yourself for success and bracing yourself in case of obstacles.

Focus

When a person cannot stay focused it is easy for them to mentally collapse in high pressure situations. The ability to concentrate on the task at hand and stay focused on that task is an unbelievably important skill that many cannot seem to master.

Motivation

Have you ever been really excited about a goal and then weeks later you lose your excitement? Finding motivation is easy, keeping motivation is a challenge. Motivation ties in closely with focus because the majority of lost motivation stems from the lack of or a shift in focus. In situations when the climb is uphill, motivation, focus, and resiliency should be your best friends.

Courage

Remember that being courageous is not being fearless; rather it is having fear but acting as if you don’t. Acts of courage are usually accompanied by a mountain of fear but a courageous person will do what they have to do in order to get done that which has to get done.

Composure

Roget’s New Millennium Dictionary Thesaurus has a lot of good synonyms for composure such as self-possession, coolness, equanimity and control. They have fortitude listed but I think that has more to do with strength and endurance than it does composure.

Resiliency

It doesn’t matter how confident, focused, motivated, courageous, or composed you are, if you do not see your goal to the end then it may turn out to be pointless. Being resilient is pushing through until you reach your destination.

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WOD

Monday 03.15.10
"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.
CrossFit Hompage
2010 Bulldog Challenge PDF Print E-mail
 
3/1/2010 - NEW! ONLINE SCHEDULE PDF Print E-mail
If you ever want to know who's coaching when or whether there are Sunday or Noon hours then go the "Coach's Schedule" in the CROSSFIT section of this site.
 
3/1/2010 - LUNCH HOURS PDF Print E-mail
TRYING SOME NEW HOURS: Today and Wednesday (3/3/2010) we will be open from 11:30am until 1:30 pm.  We will have these same hours on Monday and Wednesday (the 8th and 10th) of next week as well.  If you have any questions/comments/feedback please let us know!
 
CROSSFIT HOLY CITY PDF Print E-mail

We have the keys to Holy City. We will be there painting and putting up walls and cleaning. We will be there SAT @ 12 if any would like to join us and help us get the place ready it would be greatly appreciated. We will have some Sodas and Some beer and will provide lunch. Thanks LCCF STAFF.  Contact Jake or Sam for any questions. 
 
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Endurance WOD

Endurance WOD's for 2/28 - 3/6:
(from Crossfit Endurance 1/25 - 1/27)


INTERVAL #1  - "5x Intervals"
Choose ONE of the following sports:
Swim:  5 x 200m holding fastest possible pace without slowing more than 5 sec per fastest 200m. 30 second recoveries.
Bike:  5 x 2k holding fastest possible pace without slowing more than 5 sec per fastest 2k. 90 second recoveries.
Run:  5 x 800m holding fastest possible pace without slowing more than 5 sec per fastest 800. 90 second recoveries.
C2:  5 x 1000m holding fastest possible pace without slowing more than 5 sec per fastest 1000m. 90 second recoveries.

TT/TEMPO  - "Time Trial T6 "
Choose ONE of the following sports:
Swim:  10min TT
Bike:  15min TT
Run:  15min TT
C2:  10min TT
Cover as much distance as possible.

INTERVAL #2  - "90:90x6"
Choose ONE of the following sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much distance as possible in each of the 90 sec intervals.


** These are SUPPLEMENTAL endurance WOD's that are done in ADDITION to your regular Crossfit programming (3-5/week). These do NOT replace the LCCF WOD's.
** TT/tempo runs are the only workout you should do that day. These are all-out stamina efforts and you shouldn't be doing anything else that day, before or after.
** Interval workouts can be done the same day as a regular WOD, but only if you have AT LEAST 3 hours rest in between. This is so that you can go ALL OUT on BOTH workouts. High intensity, every workout.
** If just getting started: for now, just add ONE interval workout and the TT/tempo into your week.
** Single-sport athletes: focus on the individual discipline you're training for. Multi-sport athletes: it's a good idea to mix it up, but the important thing is working that "cycle" (2 intervals, 1 TT/tempo) into your week.
** For questions or clarification, talk to Coach Jake!

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Coaching Schedule

03/15/2010 06:00 - 10:00
JAKE 6-10 LCCF

03/15/2010 15:00 - 20:00
Jen 3-8 LCCF

03/15/2010 17:00 - 20:00
Jeffrey 5-8 LCCF

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