20141201 Saw this poster and felt it was fitting. Sometimes we are think we are the prey and sometimes we feel like the predator in life. Either way to be successful we have to keep working to achieve our goal whether it be to live or eat as in the Lion and the Gazelle!! It was great being back in the gym this morning after a long holiday break! You guys all did wonderful and I am looking forward to a week full of sweat angels!! Skill: 5x : 4 Hang Pwr Cleans, 1 Hang Clean and Jerk Strength: 3x 5 Front Squats WOD 5-4-3-2-1 3x Pull Ups WBS to max height Jingle Jangles
20141023 Ok so I had to jump on the TBT ban wagon ;-)! About a year ago these shenanigans were happening under our roof! Lol! Love our Fearghal Family (whether they are near or far). Finishing up our deload week! Hope you are all feeling refreshed! I know a few of you took today’s WOD and made it a PR kind of day!! Great job! A Coach H Warm Up Skill: Press 5-5-5 WOD: 2 mile run
20141007 Another great day at the gym with lots of laughs and even more hard work. You guys kicked some butt today and stayed on task finishing this busy agenda!! Skill: Snatch Grip Press 3 x 10 Hang Snatch at 50% 3 x 5 Strength: Press 5-5-3-3-3-3 WOD 3 rds 1 min Sledge Hammers 1 min Burpees 1 min L KBS 1 min R KBS 1 min KBS 1 min Rest Bonus GHDSU 3 x 10 Double Bonus Banded Tricep Pull Downs 3 x 20
20140815 As I was finding something to post here I came across this and felt it was speaking to me and therefore to all of you ;-). It says it all and I don’t think I can really add anything more to it. Today I was truly thankful for all that I have and all the wonderful people I know! See you tomorrow morning for lots of fun ;-)!!!
20140703 What a great Thursday everyone! Way to put in the extra effort on this warm day. Just a reminder that tomorrow is our 2nd Anniversary WOD, BBQ and Fireworks as well as this Nation’s Independence day. Everyone is welcome starting at 4pm, we’ll be working out at 6 (for those of us so inclined and then it is time to bbq and watch the fireworks!! Don’t forget to invite friends and family. For those members of our Fearghal Family who will be out of town celebrating be safe. Skill Hang Clean 3-3-3-3-3 WOD Partner Row 3000m
**CLOSED SATURDAY** It appears most people will be out of town this weekend enjoying the holiday weekend and the fact that we will be getting our Fourth of July WOD on Friday night we will be closed this Saturday. We hope you all enjoy your weekend and wish this great country a Happy Birthday!
20140602 What an emotional time testing can be. I guess it’s no different than an school test really. Some people get anxious, some fired up to test themselves, and success or failure is determined by each individuals own definition. Overall everyone did extremely well today with countless PR’s and many of you matching your existing PR’s. Remember that a test is your best performance at that exact moment. If you didn’t PR today DO NOT beat yourself up over it. Ask yourself the honest questions. Have you been consistent in your training, nutrition, and recovery? Have you given your training serious effort or have you kind of been going through the motions? Have I been sick, injured, or out of the gym a lot for whatever reason? And the all time number one culprit of PR sabotaging frustration… Was my mind right??? It is my view that EVERYONE that did not PR today fell into two categories. Your mind wasn’t right and you knew it or you have not been consistent at the gym during the strength cycle for whatever reason: vacation, work, injury, life. All that stuff happens as frustrating as it is. Do not let this deter you. Consistency is key! One bad day does not keep you from your goals unless you let it. And for those of you who didn’t smile over their 5 pound PR’s or you fell into one of the above catagories yet you still matched your current PR… SMILE. That is AWESOME!!! KNOW THAT. I am proud of you all, every single one of you. CFT 1RM Press 1RM Deadlift 1RM Squat
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