<< Return to Main Blog

If you want to achieve a high goal, you're going to have to take some chances.’ -Alberto Salazar

Notices:  One of our newest members needs our help.  Michael's daughter was hit by a car in Solana beach on Monday night in the fog.  She is in very grave condition.  Please go to www.caringbridge.org and enter her name AshleyBenedict (no spaces) in the "visit a website" box to leave her some encouraging words.  We will pray for her and Michael and have a moment of silence for her at our Halloween WOD tomorrow night at 6pm.

For something more positive to think about - we all know how unsettling taking a chance can be on occasion. To step outside our comfy zone and try something different can send an unnerving wave of apprehension throughout the entire length of our body, chilling us right down to the bone. The unsettling possibility of making a mistake or even worse, making a fool of ourselves, prevents many of us from giving life our very best shot. We often try to avoid risk by refusing to take any kind of chance whatsoever. Unknowingly, we are taking the biggest chance of all.

Everyday the coaches at USCF, see risk takers and athletes who are full of courage and determination.  The above picture just captures a few of the amazing people at USCF.  Jessica just started Crossfit and as a natural athlete has already made some outstanding gains.  Allan came to USCF for the SEALFIT program, and just graduated through the program this past weekend.  Determined and always full of energy and positivity, Allen captivates true courageousness and determination as he continually progresses toward new goals.  Brian(on rower), is by far, one the most amazing athletes that we have at USCF when it comes to determination and continual progressions.  Brian substitutes rowing for running often because of a previous injury; however, the amazing gains he has made since he started Crossfit is truly inspiring.  We often think of courageous individuals as those who shine in the limelight of victory everyday- to the community of USCF we captivate courageous souls everyday who take on new challenges and accomplish them.  Sometimes... it takes a couple tries, but that is what determination is all about!!!  GO CHARGE FRAN TODAY!!! 

Warm Up:  Run 1 mile.  Team drills

Srength / Skill:

Turkish Get up:   3 sets, 5 x each arm as heavy as possible
Flutter Kicks: 3 x  max reps in 1 minute, rest 1 minute between sets
GHD Back Extensions 3 sets of 8

WOD:

“Dumbbell Fran”
21-15-9
Dumbbell Thrusters 45#
Pullups