08.24.19

A Dream Within A Dream

Take this kiss upon the brow!

And, in parting from you now,

Thus much let me avow —

You are not wrong, who deem

That my days have been a dream;

Yet if hope has flown away

In a night, or in a day,

In a vision, or in none,

Is it therefore the less gone?

All that we see or seem

Is but a dream within a dream.

I stand amid the roar

Of a surf-tormented shore,

And I hold within my hand

Grains of the golden sand —

How few! yet how they creep

Through my fingers to the deep,

While I weep — while I weep!

O God! Can I not grasp

Them with a tighter clasp?

O God! can I not save

One from the pitiless wave?

Is all that we see or seem

But a dream within a dream?-Edgar Allan Poe

REMINDERS: ROMWOD intro with Coach Matt at 7:15am today!

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.3 position (hip, knee, floor) power clean challenging in 12 min.

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jump “20m/f

-1 min. max reps push press #75m #55f

-1 min. max reps row for cal.

1 min rest between rounds

*compare to 06.03.19

Performance & Sport

1.clean pull + clean + front squat + jerk off blocks challenging in 12 min.

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jump “20m/f

-1 min. max reps push press #75m #55f

-1 min. max reps row for cal.

1 min rest between rounds

*compare to 06.03.19

post total reps to comments

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08.23.19

A Brave and Startling Truth

“We, this people, on a small and lonely planet
Traveling through casual space
Past aloof stars, across the way of indifferent suns
To a destination where all signs tell us
It is possible and imperative that we learn
A brave and startling truth

And when we come to it
To the day of peacemaking
When we release our fingers
From fists of hostility
And allow the pure air to cool our palms

When we come to it
When the curtain falls on the minstrel show of hate
And faces sooted with scorn are scrubbed clean
When battlefields and coliseum
No longer rake our unique and particular sons and daughters
Up with the bruised and bloody grass
To lie in identical plots in foreign soil

When the rapacious storming of the churches
The screaming racket in the temples have ceased
When the pennants are waving gaily
When the banners of the world tremble
Stoutly in the good, clean breeze

When we come to it
When we let the rifles fall from our shoulders
And children dress their dolls in flags of truce
When land mines of death have been removed
And the aged can walk into evenings of peace
When religious ritual is not perfumed
By the incense of burning flesh
And childhood dreams are not kicked awake
By nightmares of abuse

When we come to it
Then we will confess that not the Pyramids
With their stones set in mysterious perfection
Nor the Gardens of Babylon
Hanging as eternal beauty
In our collective memory
Not the Grand Canyon
Kindled into delicious color
By Western sunsets

Nor the Danube, flowing its blue soul into Europe
Not the sacred peak of Mount Fuji
Stretching to the Rising Sun
Neither Father Amazon nor Mother Mississippi who, without favor,
Nurture all creatures in the depths and on the shores
These are not the only wonders of the world

When we come to it
We, this people, on this minuscule and kithless globe
Who reach daily for the bomb, the blade and the dagger
Yet who petition in the dark for tokens of peace
We, this people on this mote of matter
In whose mouths abide cankerous words
Which challenge our very existence
Yet out of those same mouths
Come songs of such exquisite sweetness
That the heart falters in its labor
And the body is quieted into awe

We, this people, on this small and drifting planet
Whose hands can strike with such abandon
That in a twinkling, life is sapped from the living
Yet those same hands can touch with such healing, irresistible tenderness
That the haughty neck is happy to bow
And the proud back is glad to bend
Out of such chaos, of such contradiction
We learn that we are neither devils nor divines

When we come to it
We, this people, on this wayward, floating body
Created on this earth, of this earth
Have the power to fashion for this earth
A climate where every man and every woman
Can live freely without sanctimonious piety
Without crippling fear

When we come to it
We must confess that we are the possible
We are the miraculous, the true wonder of this world
That is when, and only when
We come to it.”-Maya Angelou

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.3 position (hip, knee, floor) power snatch work to challenging in 12 min.

AMRAP in 9 min. of:

-15 shoulder to overhead anyway #95m #65f

-200m run

-15 hang power clean #95m #65f

-200m run

Performance & Sport

1.1.snatch pull + snatch high pull + snatch off blocks challenging in 12 min.

alternating every 90 seconds for 9 min. perform:

-10 UB snatch*

-12/8 cal. on bike

*start at 75m/55f and add weight by feel each round

Jane going strong overhead.

08.22.19

The Road Not Taken

“Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.”- Robert Frostd

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.front squat 8-8-8-8-8-8 work to a challening 8 in 15 min.

2.10 min. coach led mobility

every 3 min. for 9 min. perform:

-5-10 toes to bar

-15 kettlebell swings #53m #35f

-20 air squat

rest the remainder of the 3 min.

Performance & Sport

1.squat 5 x 7 @ 75% of 3RM on 08.08.19 in 25 min.

alternating EMOM for 9 min. of:

-max UB bar muscle ups

-max UB handstand pushups

-max UB double unders

post total rounds completed/total available rounds or total reps to comments

Ellen making light work of this front squat.

08.21.19

Is There For Honest Poverty

“Is there, for honest poverty,

         That hings his head, an’ a’ that?

The coward slave, we pass him by,

         We dare be poor for a’ that!

                For a’ that, an’ a’ that,

                        Our toils obscure, an’ a’ that;

                The rank is but the guinea’s stamp;

                        The man’s the gowd for a’ that,

What tho’ on hamely fare we dine,

         Wear hoddin-gray, an’ a’ that;

Gie fools their silks, and knaves their wine,

         A man’s a man for a’ that.

                For a’ that, an’ a’ that,

                        Their tinsel show an’ a’ that;

                The honest man, tho’ e’er sae poor,

                        Is king o’ men for a’ that.

Ye see yon birkie, ca’d a lord

         Wha struts, an’ stares, an’ a’ that;

Tho’ hundreds worship at his word,

         He’s but a coof for a’ that:

                For a’ that, an’ a’ that,

                        His riband, star, an’ a’ that,

                The man o’ independent mind,

                        He looks and laughs at a’ that.

A prince can mak a belted knight,

         A marquis, duke, an’ a’ that;

But an honest man’s aboon his might,

         Guid faith he mauna fa’ that!

                For a’ that, an’ a’ that,

                        Their dignities, an’ a’ that,

                The pith o’ sense, an’ pride o’ worth,

                        Are higher rank than a’ that.

Then let us pray that come it may,

         As come it will for a’ that,

That sense and worth, o’er a’ the earth,

         May bear the gree, an’ a’ that.

                For a’ that, an’ a’ that,

                        It’s coming yet, for a’ that,

                That man to man, the warld o’er,

                        Shall brothers be for a’ that.” -Robert Burns

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.bench 8-8-8-8-8 work to challenging in 15 min.

2.split jerk 5-5-5-5 work to challenging in 10 min.

for time:

-run 400m

-35 wall ball #20m #14f

-row 500m

-35 situps

Performance & Sport

1.bench 8-8-8-8-8 work to challenging in 15 min.

2.push jerk 5-5-5-5 work to challenging in 10 min.

21-15-9 reps for time of:

-hang power clean #135m #95f

-bastards

post times to comments

Mari making light work of the barbell.

08.20.19

O Captain! My Captain!

“O Captain! my Captain! our fearful trip is done,

The ship has weather’d every rack, the prize we sought is won,

The port is near, the bells I hear, the people all exulting,

While follow eyes the steady keel, the vessel grim and daring;

                         But O heart! heart! heart!

                            O the bleeding drops of red,

                               Where on the deck my Captain lies,

                                  Fallen cold and dead.

O Captain! my Captain! rise up and hear the bells;

Rise up—for you the flag is flung—for you the bugle trills,

For you bouquets and ribbon’d wreaths—for you the shores a-crowding,

For you they call, the swaying mass, their eager faces turning;

                         Here Captain! dear father!

                            This arm beneath your head!

                               It is some dream that on the deck,

                                 You’ve fallen cold and dead.

My Captain does not answer, his lips are pale and still,

My father does not feel my arm, he has no pulse nor will,

The ship is anchor’d safe and sound, its voyage closed and done,

From fearful trip the victor ship comes in with object won;

                         Exult O shores, and ring O bells!

                            But I with mournful tread,

                               Walk the deck my Captain lies,

                                  Fallen cold and dead.”-Walt Whitman

Click here to donate to Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.deadlift 8-8-8-8-8 work to heavy in 15 min.

2.10 min. coach led gymnastics

21-15-9 reps for time of:

-hang power clean #95m #65f

-burpees

Performance & Sport

1.deadlift 5 x 6 @ 70% of 3RM on 08.08.19 in 25 min.

for time:

-row 1k

-bike 40m/25f cal.

-50 wall ball #20m #14f

Power clean party.

 

08.19.19

Do not go gentle into that good night

“Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.”

-Dylan Thomas

Fitness

1.squat 8-8-8-8-8 work to a heavy 8 in 15 min.

3 rounds for time of:

-200m run

-10 toes to bar

-20 double unders

Performance & Sport

Smalov Jr. 1/12

1.squat 6 x 6 @ 70% of 3RM from 08.06.19 in 25 min.

3 rounds for time of:

-400m run

-15 GHD situps

-35 double unders

post times to comments

That look teachers give when they only have one week of summer left.

08.18.19

“What children need most are what grandparents provide in abundance. They give unconditional love, kindness, patience, humor, comfort, lessons in life. And most importantly cookies.”-Rudy Giuliani.

Aerobic development day

-with a heart rate below 155bpm run, row, or bike max distance in 20 min, stopping every 4 min to complete 15 burpees

Hope you all have enjoyed the deload week. Next cycle starts tomorrow and will run til early October.