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Monday Motivation

And though she be but

little, she is fierce.

-William Shakespeare.

A Midsummer Night’s Dream


POSITIVE

results come from

POSITIVE

thoughts.

Stay positive, fierce and awaken your courage this week my friends!

Coach Graham

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Should I do the 2020 Open? It Starts TODAY!

With the second Open of the year starting this week, you’re not alone if you’re wondering: “Should I even do the 2020 Open?”

When we think about the Open, most of us regard it as a measuring stick. A test. And hey, you already did one test this year. Why do another?

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Don't miss this epic showdown - Tonight at 8pm....

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Scott Panchik and Rich Froning will square off for CrossFit Open Workout 20.1, live from Austin, Texas. The workout begins at 8 p.m. but live streaming coverage will start at 7:30 p.m. with a special edition of the Rogue Iron Game show.

Register for the 2020 Open today.  

To stay updated, follow Rogue on FacebookInstagram, and Twitter.

 

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Monday Motivation

What you

did yesterday

is nothing in comparison to

what you will do today

GO FORTH AND

BE AWESOME.


Every

FAILURE

is a step on

the road to

SUCCESS.

Wishing you success this week!!!

Coach Graham

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Quick Tip: Don't Jump with your arms

The intent of box jumps in the context of weightlifting training is to prepare knee and hip extension explosiveness—it has nothing to do with conditioning or lifting the feet really high (although quick hip flexion is useful with regard to moving under the bar).

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Sign up today....

HAVE YOU SIGNED UP FOR THE OPEN?

This year is the beginning of a new format from CrossFit for the games and as a result, we have two opens in 2019. The first was back in February and the second starts next week on October 10th. The Open is a five-week test of fitness. A challenge. Taking part in this contest looks different for everyone. Some will push themselves to go Rx'd, many will scale as needed and all will watch and cheer their friends. The Open is for everyone.


The 2020 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await. Are you ready?

 WHO
People of all ages and ability levels can play, Rx’d or Scaled. Use hashtags to compare with friends or people like you.

WHERE
Participate at any of the 15,000+ CrossFit® affiliates worldwide or in any gym, garage, park or flat space where you can bring your gear and a camera.

WHEN
October 10th kicks off five weeks of Open workouts. Talk with your coach and make a game plan.  

We will be running the open workout on each Friday as our class WOD for all classes and will be running Friday night lights for our 4:30, 5:30 and 6:30 pm classes. Please come, bring your friends and family and cheer on your fellow CrossFit Hard community for these fun events!

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Monday Motivation

This is a

process,

not a

miracle.



Be proud of your

ACCOMPLISHMENTS,

but never let

them be enough.

Let this week be the start of the new super fit you!

Coach Graham

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CrossFit Hard Mindset

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

-Coach Vic

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CrossFit Hard's “Katana” Cycle is the 2020 Open preparation

In this unique double-Open year, we first sought out a base layer of strength (Grunt Work). We then bridged the gap between it and our conditioning through routine stamina work (Sled Dog). Now, we’ll turn to peaking our abilities for the five weeks of competition ahead.

We have two focus points in “Katana”:
Ability
Awareness

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Monday Motivation

“Triumph can’t be had

without the struggle.”

Wilma Rudolph


Anyone who says

this is easy

ISN’T PUSHING

HARD ENOUGH!

Happy Monday, go out and crush this week!!!

Coach Graham

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Monday Motivation

Wake up today.jpeg

You don’t lift the

barbell with your body.

You lift it with your

heart, and your mind,

and every ounce of

courage inside you.


STOP

LISTENING

to people who

do not matter.

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Monday Motivation

Happy Labor Day from all your coaches at CrossFit Hard!

Please join us at 10am today for an easy hero WOD:)

Please note we only have a 10am class today all other classes are cancelled.



“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
***************************

Metcon (Time)

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

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‘Success is going from failure to failure without a loss of enthusiasm.’

Winston Churchill, English politician.

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Are you Practicing? Training? Or Competing?

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Are you Practicing? Training? Or Competing?

A common training mistake among CrossFit athletes of all levels is the tendency to treat the daily programming like game day; as though the goal were to complete every piece as fast or as heavy as possible. This is not the case.

The goal of CompTrain programming is to improve. We’re setting ourselves up for tomorrow, training for a date in the future. If we hack our way through every workout with less-than-perfect mechanics, our fitness might improve enough for slim PRs from time to time. But until we clean up our technique, we will never be as efficient, strong, or fast as we could be.

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Monday Motivation

When everything

feels complex, make it

simple. Break it down,

think it through,

MAKE IT HAPPEN!


The only

equipment

you need is

yourself.


Of cOURSE ITS HARD.jpg

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5K this Labor Day

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Please join the 4th annual interfaith 5k this Labor Day. All the proceeds go directly to local in need families and the food bank as well as strengthening community ties amongst different faith groups.

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Monday Motivation

You must only be

better, stronger, and

faster tan one person:

YOURSELF.


FOCUS

FAITH

FORTITUDE

FORWARD


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Have a massive week!!!

Coach Graham

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CrossFit Journal: The Performance-Based Lifestyle Resource