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The Renatus Athletics Motto

Located in Hemet Ca, our facility is about fitness reborn. Our motto..

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 250 babies born every minute worldwide. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more.

Benchmark WODs


 

The Benchmark WODs
“Angie” 100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 For Time:
Complete all reps of each exercise before moving to the next.
“Barbara” 20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 min between each round.		 5 rounds, time each round.
“Chelsea” 5 Pull-ups
10 Push-ups
15 Squats		 Each min on the min for 30 min.
“Cindy” 5 Pull-ups
10 Push-ups
15 Squats		 As many rounds as possible in 20 min.
“Diane” Deadlift 225 lbs
Handstand push-ups		 21-15-9 reps, for time.
“Elizabeth” Clean 135 lbs
Ring Dips		 21-15-9 reps, for time.
“Fran” Thruster 95 lbs
Pull-ups		 21-15-9 reps, for time.
“Grace” Clean and Jerk 135 lbs 30 reps for time.
“Helen” 400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps		 3 rounds for time.
“Isabel” Snatch 135 lbs 30 reps for time.
“Jackie” 1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)		 For time:
“Karen” Wall-ball 150 shots For time:
“Linda”
(aka “3 bars of death”)		 Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW		 10/9/8/7/6/5/4/3/2/1 rep
rounds for time.
“Mary” 5 Handstand push-ups
10 1-legged squats
15 Pull-ups		 As many rounds as possible in 20 min.
“Nancy” 400 meter run
Overhead squat 95 lbs x 15		 5 rounds for time.

The New WODs
“Annie” Double-unders
Sit-ups		 50-40-30-20 and 10 rep rounds; for time.
“Eva” Run 800 meters
2 pood KB swing, 30 reps
30 pullups		 5 rounds for time.
“Kelly” Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 5 rounds for time
“Lynne” Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups		 5 rounds for max reps. There is NO time component to this WOD, although some versions Rx the movements as a couplet.
“Nicole” Run 400 meters
Max rep Pull-ups		 As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
“Amanda” 9, 7 and 5 reps of:
Muscle-ups
Snatches (135/95 lb.)		 For Time: