09.22.18

continued from yesterday’s quote:

“Not very surprising, hardly counter intuitive in even the the smallest detail.  It becomes more interesting, though, if you translate it into a set of reminders about how to tell or write a good story.  Something like:

1.A story needs a plot.

2.Plots need obstacles to goals.

3.Obstacles make people reconsider.

4.Tell only about the story-relevant past.

5.Give your characters allies and connections.

6.Let your characters grow.

7.But keep their identities intact.

8.And also keep their continuities evident.

9.Locate your characters in the world of people.

10.Let your characters explain themselves as needed.

11.Let your characters have moods.

12.Worry when your characters are not making sense-and have them worry, too.”-Jerome Bruner, Making Stories.

Good luck today Coach Amy and Terri as they compete at the Masters Of The DMV 2 at CrossFit Kingstowne today!

Fitness

1.front squat 3-3-3-3 work to challenging in 10 min.

2.power clean 3-3-3-3 work to challenging in 10 min.

AMRAP in 12 min. of:

-20 burpees

-10 double unders

Sport & Performance

1.power clean 3-3-3-3 work to challenging in 10 min.

2.front squat 3-3-3-3 work to challenging in 10 min.

for time:

-40 burpees

-50 double unders

-30 burpees

-50 double unders

-20 burpees

-50 double unders

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09.21.18

“Why narrative? Let me condense what I found into a dozen ‘one-liners’ about the self:

1.It is teleogical and agentive, replete with desires, intentions, and aspirations and endlessly in pursuit of goals.

2.In consequence, it is sensitive to obstacles, real or imagined: responsive to success or failure, unsteady in handling uncertain outcomes.

3.It responds to its judged successes and failures by altering its aspirations and ambitions and changing its reference groups.

4.It relies on selective remembering to adjust the past to the demands of the present and the anticipated future.

5.It is oriented toward ‘reference groups’ and ‘significant others’ who set the cultural standards by which it judges itself.

6.It is possessive and extensible, adopting beliefs, values, loyalties, even objects as aspects of its own identity.

7.Yet it seems able to shed these values and possessions as required by circumstances without losing its continuity.

8.It is continuous over time and circumstances, despite striking transformations in its contents and activities.

9.It is sensitive to where and with whom it finds itself in the world.

10.It is accountable and sometimes responsible for formulation itself in words, becoming troubled when words cannot be found.

11.It is moody, affective, labile, and situation-sensitive.

12.It seek and guards coherence, eschewing dissonance and contradiction through highly developed psychic procedures.”-Jerome Bruner, Making Stories.

Fitness

1.jerk 3-3-3-3 work to moderate in 10 min.

2.press 6-6-6-6 work to moderate in 10 min.

for time:

-18 front squat

-18 pullups

-200m run

-12 shoulder to overhead anyway

-12 pullups

-200m run

-6 thruster

-6 pullups

-200m run

weight on the bar is #95m #65f

Sport & Performance

1.jerk 3-3-3-3 work to moderate in 10 min.

2.push press 6-6-6-6 work to moderate in 10 min.

21-15-9 reps for time of:

-front squat #135m #95f

-pullups

-200m run after each round

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Justin’s HIIT Championships are postponed until November due to flooding in Camp Lejeune.

09.20.18

Master and disciple walked side by side through a beautiful garden. The disciple suddenly stops and asks: “Master, you talk about and preach to me the ways of peace.  Yet I have learned from you deadly techniques of combat and tactics of war.  How do you reconcile the two?”  The master gracefully squats, chooses a flower and plucks it.  “My disciple: it is better to be a warrior in a garden than a gardener in a war.”-Chinese proverb.

Fitness

1.10 min. coach led mobility and stability

2.5 min. coach led snatch warmup

3.3 pos. (hip, knee, floor) power snatch work to challenging in 7 min.

5 rounds of

every 3 min. (for 15 min.) perform:

-15 double unders

-12 wall ball #20m #14f

-4 burpees

rest the remainder of each 3 minute round

Sport & Performance

1.10 min. coach led mobility and stability

2.alternating every 90 seconds for 12 min. perform:

-10 @ #155m/105f, 8 @ #205m/135f, 6 @ #245m/165f, 4 @ #295m/195f deadlifts

-max UB handstand pushups

5 rounds of

every 3 min. (for 15 min.) perform:

-20m/16f cal.

-12 box jump overs “24m “20f

-1-4 bar muscle ups

post rounds completed/total rounds available

Power snatch Thrusdays.

09.19.18

“Blood. Sweat. Respect.  The first two you give, the last one you get.”-Dwayne “The Rock” Johnson.

Fitness

1.bench 5 x 5 (add 5lbs from last week) in 12 min.

2.deadlift 5 x 5 (add 5lbs. from last week) in 15 min.

15-12-9 reps for time of:

-air squat

-hang power clean

-shoulder to overhead anway

weight on bar is #115m #75f

-Sport & Performance

1.EMOM for 10 min. snatch off blocks 70% of 1RM on 08.30.18

2.EMOM for 10 min. clean & jerk off blocks 70% of 1RM on on 08.30.18

for time:

-20 cal. row

-12 push jerk #185m #125f

-40 cal. row

-9 push jerk #185m #125f

-60 cal. row

-6 push jerk #185f #125f

post times to comments

G3 bench game strong.

 

09.18.18

“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.

From the ashes a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.”

-J.R.R. Tolkien, The Fellowship Of The Ring.

Fitness

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

2.push press 6-6-6-6-6 work to challenging in 15 min.

for time:

-3 power clean

-30 wall ball #20m #14f

-6 power clean

-15 pullups

-9 power clean

-15 pullups

-6 power clean

-30 wall ball #20m #14f

-3 power clean

*power clean weight is #135m #95f

Sport & Performance

1.bench 5 x 5 (add 5lbs from last week) in 12 min.

2.deadlift 5 x 5 (add 5lbs. from last week) in 15 min.

for time:

-60 double unders

-3 power clean

-30 wall ball #20m #14f

-6 power clean

-15 pullups

-9 power clean

-15 pullups

-6 power clean

-30 wall ball #20m #14f

-3 power clean

-60 double unders

*power clean weight is #155m #105f (Performance) or #185m #125f (Sport)

post times to comments

Wall balls casting a big shadow.

 

09.17.18

“Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.”

-William Ernest Henley, Invictus.

Fitness

1.squat 5 x 5 (add lbs. from last Monday)

for total time:

3 rounds of:

-10 cal. row/bike/ski/run

-10 toes to bar

then

-20 burpees

Sport & Performance

1.squat 5 x 5 (add lbs. from last Monday)

for total time:

4 rounds of:

-12 box jump “24m “20f

-12 toes to bar

then

-12 bar muscle ups

post times to comments

Time to test those gymnastics skills we have been working on.

09.16.18

“Life is simply a collection of experiences; and our goal should be to increase the frequency and the intensity of the good experiences.  Something out of the ordinary that has a heightened experience and creates an indelible memory.”-Darren Hardy, The Compound Effect.

Rest day