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Photo-13Dave in Zambia, working on a playground.

Hey everyone at CFSC! I am sending you this photo as a token of my thanks for everyone at my gym who stepped up to generously support my endeavor! Some of these guys who I hired will be helping me with the playground, so I gave them our shirts as a little extra thanks. I will try to keep daily updates on my Facebook page if you want to follow my progress. Here is a link to my page.

-Dave Leys

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Workout

Hang Clean 5-5-3-3-3-1-1-1-1 reps

Run 1 mile

Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.

You Got To Push

P1180629Sean at the noon.
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CrossFit, as in life, teaches us that balance and moderation are key factors in determining our path toward achieving the highest possible standard of functional fitness. As Coach Hollis has emphasized countless times, if you deviate off that path too much -- toward an intense focus on just one or two particular components of fitness -- you risk moving more toward specializing in specific movements and skills and further away from achieving a higher level of overall fitness. It's great to effortlessly string together a dozen muscle-ups, but if you have the leg strength of a 5-year-old boy or, conversely, can squat the weight of a mini-bus but have the lung capacity of an 85-year-old asthmatic, you have strayed far off the path of greater fitness.

CrossFit brutalizes the specialist. It will expose your deficiencies quicker than a panel of judges on a reality TV show. For the sake of becoming a better overall athlete, that's a good thing. But working on weaknesses also poses certain risks if we don't go about it in a smart way, as I have recently learned. For the past several months, I have been obsessively focused on increasing my strength. I've added additional programming focusing on high intensity, shorter time domains, lower reps and higher weight. I've also dramatically increased my fat and protein intake. The diligent focus and work paid off, but it also cost me. While I reaped the benefits of such training -- getting bigger and stronger -- I also became less proficient in other areas of fitness that I value. When your weaknesses become your strengths and your strengths have turned into your weaknesses, you have gone way too far off the path. In short, chasing PRs in the Olympic lifts and power lifts cost me to lose focus on maintaining that balance of overall fitness that every CrossFit athlete should value. Work on improving your weaknesses, but at the same time, don't lose sight of the skills and movements in which you excel. And above all, have fun, be smart and be patient. The path never really ends, fitness is a lifelong endeavor. Embrace your mistakes, learn from them and continue on.

-Dahlberg
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Rest Day

Working Real Hard

P1180293
Karla with a lot of faith in Matt.

As our team prepares for Regional competition, the importance of trust and comeraderie is becoming very clear. Having faith that your fellow teammate is there for you and the belief that everyone on the team will be there for everyone else is critical to success. The team has been putting in some extra hours together and it definitely shows.

"Having once decided to achieve a certain task, achieve it at all costs of tedium and distaste. The gain in self confidence of having accomplished a tiresome labor is immense."
- Thomas A. Bennett
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Workout

Three rounds for time of:
15 Pull-ups
30 Wall Ball

Getting Things Done

P1180355
Noon

The rope climb, muscle-up, handstand push-ups, and other gymnastics skills take time, dedication and repetition to attain. The snatch, clean, and jerk take practice to refine and decades to master. Running, rowing and jumping take mental fortitude to suffer through. We do all these things for the fun of it, for the benefit of it, and for the challenge. CrossFit won't get any easier, and you wouldn't want it to.
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Workout

Deadlift 1-1-1-1-1-1