Texas Throwdown

ANNOUNCEMENTS

NO OPEN GYM THIS SATURDAY!!!

All Coaches will be in Dallas for the GSX Texas Throwdown!

Next Saturday, August 21st is our GRAND OPENING of the 609 Box the "cherry box" as some are calling it since its at the corner of Whitestone and Cherry Street.

Come out between 9:30-2:00 to celebrate with some workouts, introductory sessions every hour on the hour (with workout), food, drinks, and fun.

Thursday, August 26th - "Food for Thought" with Chad Walding, Doctor of Physical Therapy
at 609 W. Whitestone Blvd 7pm

Saturday, August 28th - 9:30am Open Gym

Saturday, September 4th - CrossFit Total Paleo Challenge - 4 week challenge that anyone can enter. Sign up for 2x per week (minimum) and see how much stronger you can be in just 4 weeks with CrossFit and eating great tasting and good for you food. (all levels welcome) Contact robin@crossfitcp.com for more information.

WOD

1-1-1-1-1-1-1
Hang Squat Clean

Metabolic Conditioning

Red Stripe Sprint
20 Situps
15 Box Jumps

As many rounds as possible in 12 minutes

Trevor gets some "Grace"

Great Job Trevor on "Grace" yesterday! Number 1 on the board!

There will be NO open gym this Saturday. Our Coaches are going to be competing at the

Texas Throwdown. Come out and Cheer 'em on.

Next Saturday, August 21st is The Grand Opening of the Box on 609 W. Whitestone. Bring some friends out for WOD's, Intros, Demos, food, drinks, burpees and fun! Starting at 9:30a

WOD

"Diane"

21-15-9

Deadlifts (225, 185)

HSPU

For Time

CFE

30s Sprint

30s rest

30s Sprint

25s rest

30s Sprint

20s rest

30s Sprint

15s rest

30s Sprint

10s rest

30s Sprint

5 s rest

30s Sprint

Set Your Goals

Here are a few goal setting tips.

Goal Setting Tips

The following broad guidelines will help you to set effective goals:

• State each goal as a positive statement: Express your goals positively – 'Execute this technique well' is a much better goal than 'Don't make this stupid mistake.'

• Be precise: Set a precise goal, putting in dates, times and amounts so that you can measure achievement. If you do this, you will know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.

• Set priorities: When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.

• Write goals down: This crystallizes them and gives them more force.

• Keep operational goals small: Keep the low-level goals you are working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.

• Set performance goals, not outcome goals: You should take care to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control! In business, these could be bad business environments or unexpected effects of government policy. In sport, these reasons could include poor judging, bad weather, injury, or just plain bad luck. If you base your goals on personal performance, then you can keep control over the achievement of your goals and draw satisfaction from them.

• Set realistic goals: It is important to set goals that you can achieve. All sorts of people (employers, parents, media, society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions. Alternatively you may set goals that are too high, because you may not appreciate either the obstacles in the way or understand quite how much skill you need to develop to achieve a particular level of performance.

WOD

"Grace"

30 Clean and Jerks (135, 95)

for time

Find 1RM shoulder to overhead

Hang Cleans

Come in and sign up for our "CrossFit Total Challange." September 4th. It is gonna be Awesome!

WOD

"Annie"

50-40-30-20-10

Double unders

sit ups

for time

Hang Cleans

3-3-3-2-2

Throwdown

So this coming weekend we will be here

Texas Throwdown. Wish your team luck! Better yet, come out and cheer 'em on!

WOD

Front Squats

3-3-3-2-2

10 thrusters (95, 65)

red stripe sprint

9 thrusters

red stripe sprint

8 thrusters

red stripe sprint

7 thrusters

red stripe sprint

6 thrusters

red stripe sprint

5 thrusters

red stripe sprint

4 thruster

red stripe sprint

3 thrusters

red stripe sprint

2 thrusters

red stripe sprint

1 thruster

red stripe sprint

for time