August 10

Ricky Fausto [CrossFit Omaha] - 2009 CrossFit Games

Week One in our The Dawg Daze of Summer has ended. There is still plenty more painful workouts filled with anguish and suffrage ahead on the road for all of us. Lots of hard work, intensity, and focus will be required during this week of workouts. Don't come to the gym and bullshit; you waste your time, your fellow athletes time, and my time. Be here. Be ready. Get some. Then, go home or to work knowing you can conquer any obstacle anyone puts in front of you.

Do you have what it takes? What is "It"? You're not born with It. It doesn't come in drink or pill form; retailers want you to believe it does, and you can't say you have It without being able to prove it.

Did you make it into -- AT LEAST -- 3 workouts last week? And if you did, were you giving it all you had during each WOD? Did you adhere to a better nutritional plan, make sure you rested plenty -- post-WOD and sleep, or work on one or more of your weaknesses? What did you do to be a better performing human athlete?

The Pro Football Hall of Fame inducted 6 more former players this past weekend. All of them worked to be great at what they did; sacrificing for the betterment of the individual and team. They all have It.

How badly do you want to be a better you? What are you willing to sacrifice to achieve your goals; i.e. the promotion at work or starting your own business, being a better girlfriend or a better father, setting a PR on your 10K run or going a week without scaling any of the RX'd weights during your WODs...

Do you have It? And if not --

Run 400 meters

100 Sit-ups

15 Squats

15 Dislocates

15 OHS [PVC only]

Burgener Warm-up [PDF] or [Video]

5 rounds for time of:

3 Power Snatch  95/65

5 Overhead Squats  95/65

7 Handstand Push-ups

Post time.

2-minutes each for max reps of:

Box jumps  24/18

* 60-sec Rest

Double-unders

* 60-sec Rest

Pull-ups