Good luck to Cat Zingano this weekend. She will be fighting in Kansas City at the Invicta Fighting Championship 3. You can watch the fights live at invictafc.com.

Coach Rich’s Mission statement :

I zealously inspect all things that enter my body, mind, soul and my heart. I do not overindulge the requests of my flesh, rather I cherish my body with cleanliness and moderation. I do not allow my mind to react to evil and despair, rather I will uplift it with knowledge and wisdom. I do not allow my soul to become complacent and satisfied, rather I feed it with meditation. I do not allow my heart to become small and bitter, rather I share it and it will grow.

This above all, to refuse to be a victim.

Five things I value most:
1. Fitness
2. Cleanliness
3. Organization
4. Persevere
5. Have a great time with my life

I will develop skill by hours of perfect practice
Dedicate myself to being better each day
Lay each brick perfectly
I’m wasting time if I’m not making anothers’ life better
No plan B
Nothing is unrealistic
I Demand that the universe become what I want it to be
I Desperately focus on what I want
Decide:
What it’s gonna be
Who I’m gonna be
How I’m gonna get it

When I want something , go get it. Period.

Each day I am tested. If I persist, if I continue to try, if I continue to charge forward, I will succeed.

It is better for me to act and fail than not to act and flounder .

I am willing to be mocked, hated, and misunderstood. I stay strong.

Workout of the Day
Gymnastics
How far can you walk on your hands in 5 minutes?
or
How long can you hold a strict handstand (supported or not) in 5 minutes?

Conditioning
Rx -

“J.T.”
21-15-9 reps for time:
Handstand pushups
Ring dips
Pushups

Mod -

15-12-9 reps for time:
Handstand pushups or strict press 75/55 lb.
Ring dips or banded dips
Pushups or knee pushups