04.02.20

“Zen teacher Lewis Richmond tells the story of hearing Shunryu Suzuki sum up Buddhism in two words.  Suzuki had just finished giving a talk to a group of Zen students when someone in the audience said, ‘You’ve been talking about Buddhism for nearly an hour, and I haven’t been able to understand a thing you said.  Could you say one thing about Buddhism I can understand?’ After the laughter died down, Suzuki replied calmly, ‘Everything changes.’ Those words, Suzuki said, contain the basic truth of existence: Everything is always in flux.  Until you accept this, you won’t be able to find true equanimity.”-Phil Jackson, 11 Rings.

Day 17 shutdown.  For those lucky few with a home gym, how is this bizarre test week treating you?  For those of you just keeping moving, we applaud you.  We started with minimal equipment ourselves in late 2006-07 when we were introduced to CrossFit.  So we do understand the struggle, and we are working on keeping you engaged and being as creative as possible.  If you need ideas, reach out!

COVID-19 at home

AMRAP in 10 min.

-100ft shuttle run (50ft. down, 50 ft. back)

-25 dumbbell or kettlebell (or paint can) swings

-15 plyo pushups (be as explosive as possible)

Fitness, Performance, & Sport

1.front squat 1RM in 25 min.

*compare to 12.21.19

AMRAP in 10 min. of:

-100ft. shuttle run (50ft. down, 50 ft. back)

-25 kettlebell swings #53m #35f

-15 plyo-pushups

 

04.01.20

“There’s a Zen saying I often cite that goes, ‘Before enlightenment, chop wood, carry water.  After enlightenment, chop wood, carry water.’ The point: Stay focused on the task at hand rather than dwelling on the past or worrying about the future.”-Phil Jackson, 11 Rings.

Day 16 shutdown.  Thank you to all of you who have shown us support during this insane time we are all sharing on the earth.  All I know is we are so humbled to the point of tears for those of you who truly are our tribe and our community.  The gym is Lonnie and myself’s sole income, so we do not have the luxury as some gym owners might of falling back on the other spouse’s essential income.  We are and will do everything in our power to keep lending out equipment, making videos, programming for you, and making you the best you can be in these trying times.  Also, check out what CrossFit is doing to support all of us gym owners while the government keeps you away and our doors closed to you.

COVID-19 at home

“Duffle Bag DT”

5 rounds for time of:

-12 deadlift

-9 hang power clean

-6 shoulder to overhead anyway

*take a sandbag, buy a 50lb. bag of play sand from Lowe’s or Home Depot (essential) and wrap it in a plastic bag with duct tape, get out a suitcase, backpack or dufflebag and fill it with clothes and other items to perform the workout

Fitness, Performance, & Sport

1.deadlift 1RM in 35 min.

*compare to 12.19.19

3 rounds for time of:

-15 burpees

-12 deadlift

-9 hang power clean

-6 shoulder to overhead anyway

*RX weight is #155m #105f, but use whatever weights and bars you have available and go hard

 

03.31.20

“…But I hope our wisdom will grow with our power, and teach us, that the less we use our power, the greater it will be.” – Thomas Jefferson

Day 15 shutdown.  How was that Mandate Monday for everyone? Next week Martial Law Monday?

Which leads me to the question, how much power can a democratic government enforce until it no longer has a democracy.  If one person’s freedoms end where another person’s freedom begins, what rights does the government have to stifle our freedoms based on arbitrary essential/non-essential selections.

Food, water, shelter are essential for life, as are the now famous life, liberty, and the pursuit of happiness.  But what if the government says to many small business owners, “Yes, you have a skill that people are willing to pay money for, and you have worked at that skill for a decade, possibly several; to pursue your happiness, but we now find it that you can no longer do that.  You do not have the money to influence us.  You are not big banks, big real estate, big pharmaceuticals, big technology, or big chain businesses.  Do not worry, we will say we cannot separate the medical crisis from the economic crisis, and we can do without you, but we cannot do without those who are too big to fail.  This will strengthen or relationships with those big businesses, and they too will be indebted to us.  If you lose your house or your business, we can offer you a “loan,” and you will be indebted to us also.  Now close, or we will put you in jail and cripple you financially.”

Now, we realize that this pandemic is serious, and we do not want lives to be lost, and we want to and are doing our part to flatten the curve so this does not become more serious, But the above is some food for thought in these trying times.  On a more fitness related note, check out the links below.

COVID-19

with a constantly running clock set for 15 min. perform 3 rounds of:

-1 min. max reps jumping jacks

-1 min. max reps mountain climbers

-1 min. max reps jump rope

-1 min. max reps burpees

-1 min. max reps weighted situps (hold a can, jug, or any weighted object behind your head)

Fitness

1.power snatch work to a 1RM

*compare to 12.16.19

2.power clean work to a 1RM

*compare to 12.16.19

with a constantly running clock set for 15 min. perform 3 rounds of:

-1 min. max reps box jumps “24m “20f

-1 min. max reps mountain climbers

-1 min. max reps double unders

-1 min. max reps burpees

-1 min. max reps weighted situps

Performance & Sport

1.snatch work to a 1RM

*compare to 08.17.19

2.clean work to a 1RM

1 min. max reps box jumps “30m “24f

-1 min. max reps mountain climbers

-1 min. max reps double unders

-1 min. max reps burpees

-1 min. max reps weighted situps

Read:

The Garage Gym

The Garage Gym 2

Homemade parallettes

Watch:

03.30.20

“The most we can hope for is to create the best possible conditions for success, then let go of the outcome.  The ride is a lot more fun that way.”-Phil Jackson, 11 Rings.

Day 14 shutdown.  This will certainly be the weirdest test week ever.  If you have a home gym, amazing, you are the lucky few.  Week 2 equipment check out is today from 10-11am.

COVID-19 at home

AMRAP in 10 min.

-50ft. overhead walking lunge (broomstick, mop, pvc pipe)

-25 jumping air squats

-15 pushups

Fitness, Performance, & Sport

1.squat 60% x 5, 70% x 4, 80% x 3, 90% x 1 (all % off heaviest done past 12 weeks)

-take up to 35 min. to find a 1RM squat

*compare to 12.17.19

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03.29.20

“It is only in our darkest hours that we may discover the true strength of the brilliant light within ourselves that can never, ever be dimmed.”-Doe Zantamata.

Day 13 shutdown.  What can we do to better service you? During this insane time, everyone is posting social media stuff that has never done it before.  Everyone is putting out bodyweight content.  There is NO better time to jump into fitness than NOW.  The playing field is almost even for everyone for as long as this shutdown in Maryland and the United States ensues.  Now is time to DOMINATE the basics.  So let us know how we can provide you the best information during this time.

Questions we have asked of you this week:

1)Is truth in the eye of the beholder?

2)What is your favorite cartoon from your younger days?

3)Who is your favorite movie director and what is one film you recommend from that person?

4)Who is your favorite actor and what is one movie you recommend from that person?

5)What is your favorite movie about a post-apocalyptic world?

6)What is your favorite food to make at home?

7)What is your favorite movie or show about any conspiracy theories?

Mental health day

-spend 60-90 minutes of mental activity, reading, journaling, or playing strategy board games with family

 

 

 

03.28.20

“Books are the treasured wealth and the fit inheritance of generations and nations.”-Henry David Thoreau, Walden.

Day 12 shutdown. What is the weirdest rabbit hole you have gone down since this pandemic shutdown? What led you down the rabbit hole and what genre was it in? Books? Movies? Shows? YouTube? Music?

Aerobic Development Day

-with a heart rate below 155bpm run 1 mile

 

03.27.20

“A man is rich in proportion to the number of things which he can afford to let alone.”-Henry David Thoreau, Walden.

Day 11 shutdown.  Equipment drop off from the equipment library is today from 10-11am.  We will be cleaning and sanitizing the equipment you had this week over the weekend.  This is NOT an equipment pickup day.

COVID-19 at home

CrossFit Games Open workout 12.1

AMRAP in 7 min. of:

-target burpees

Fitness

1.split jerk 2-2-2-2-2 work to a heavy 2 in 12 min.

CrossFit Games Open workout 12.1

AMRAP in 7 min. of:

-target burpees

Performance & Sport

1.push jerk 2-2-2-2-2 work to a heavy 2 in 12 min

CrossFit Games Open workout 12.1

AMRAP in 7 min. of:

-target burpees

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