09.17.19

“What is a good personal myth? Over the course of adolescence through middle adulthood, our personal myths ideally develop in the direction of increasing (1) coherence, (2) openness, (3) credibility, (4) differentiation, (5) reconciliation, and (6) generative integration.  the prototype of the ‘good story’ in human identity is one that receives high marks on these six narrative standards.”-Dan McAdams, The Stories We Live By.

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Fitness

1.deadlift 3-3-3-3-3 work to a heavy 3 in 15 min.

2.10 min coach led gymnastics

for time:

-800m run

-20 burpees

-20 kettlebell swings #53m #35f

Performance & Sport

1.deadlift 70%  x 1, 77.5% x 1, 82.5% 3 (reps) x 5 (sets) in 25 min.

for time:

-run 1 mile

-row 1k

*compare to 07.15.19

Go Speedracer!

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09.16.19

“Finally, in the self-absolutory strategy, a negative past is seen to have produced a negative present.  In these kinds of accounts, the person often suggests that he or she is ‘paying the price’ for past mistakes.  Other accounts support the idea support the idea that serious disadvantages are rarely transcended over time.  Poverty leads to more poverty.  Childhood unhappiness breeds adult misery.  The person may suggest that he or she ‘never had a chance’ that ‘the cards were stacked against me’ from the first day onward.  Thus life is made sensible, but the story is a tragic one.”-Dan McAdams, The Stories We Live By.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.squat 3-3-3-3-3 work to a heavy 3 in 15 min.

with a 12 min. cap perform:

3 rounds of:

-10 power snatch #75m #55f

-12 bastards

rest 2 min.

2 rounds of:

-10 pullups

-12 bastards

Performance & Sport

Smalov Jr. 9/12

1.squat 6 x 6 @ 70%* in 25 min.

*if this percentage was easy last time, add 10-20lbs

if this percentage was tough, but doable, add 5-10lbs

if this percentage was uncompleted, do not add weight

CrossFit Games Open Workout 19.4

with a 12 min. cap complete:

3 rounds for time of:

-10 snatch anyway #95m #65f

-12 bastards

rest 3 min.

3 rounds of:

-10 bar muscle ups

-12 bastards

post total reps or time to comments

The rig awaits. . . . . 

 

09.15.19

“I was troubled, as I still am, by the tragic quality of the compensatory strategy, the sense of regret and missed opportunities.  Yet such a strategy may still provide life with meaning and purpose.  And it can even prove a source of inspiration in life, as when a person who believes that he or she has lost a positive past seeks in some constructive way to recapture or reconstruct certain elements of that past in the future.”-Dan McAdams, Stories We Live By.

Aerobic Development Day

-with a heart rate below 155 bpm run, row, or bike max distance in 35 min. stopping every 7 min. to perform 15 burpees

09.14.19

“The third strategy is the opposite of the second.  In the compensatory strategy, a good and positive past gives way to a bad and negative present.  Here one’s own personal myth may suggest that the best is over, that ‘it’s all downhill from here.’  In these kinds of accounts, the person affirms that life was once good but something went wrong along the way.  People speak in this regard of a ‘fall from grace,’ a ‘turn for the worse,’ or a ‘loss of innocence.”-Dan McAdams, Stories We Live By.

Fitness

1.2 pos. (knee, floor) power clean work to challenging in 15 min.

2 rounds of:

-20 plyo-pushups

-30 cal. row/bike/ski/run

-20 deadlift #135m #95f

-400m run

Performance & Sport

1.clean + front squat + jerk off blocks work to challenging in 15 min.

alternating every 90 seconds for 15 min. perform:

-clean anyway 10-8-6-4-2 UB reps

-5 burpees

09.13.19

“The antithetical strategy is an extraordinarily optimistic one, for it gives us fath that no matter how bad things may have been, they can always get better.  This strategy may be used to great advantage in personal myth making.  A person may come to treasure the deprivation and poverty of his or her youth.  A bad past may become a badge of honor as one’s life is mythologically rearranged to show just how far one has come indeed.”-Dan McAdams, The Stories We Live By.

Fitness

1.2 pos. (knee, floor) power snatch work to challenging in 12 min.

AMRAP in 15 min. of:

-200m run

-15 hang power clean #95m #65f

-10 situps

-15 push press #95m #65f

-20 pullups

Performance & Sport

1.snatch high pull + snatch off block work to challenging in 12 min.

alternating every 90 seconds for 15 min. perform:

-10-8-6-4-2 UB snatch*

-12/8 cal. on bike

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

We were running!

 

09.12.19

“A second approach to mythmaking is an antithetical strategy.  Here the present is seen as good, but the past is seen as bad.  The contrast between the two may provide the story with its characteristic tension and movement.  The proverbial rags to riches story is a favorite in American folklore, celebrating the belief that a man or woman can rise from humble beginnings in childhood to become a great leader, scientist, doctor, entrepreneur, or whatever.”-Dan McAdams, The Stories We Live By.

Fitness

1.10 min. coach led mobility

2.front squat 5 x 5 @ 85% of heaviest 5 done last Thursday in 15 min.

every 3 min. for 18 min. perform:

-5-10 toes to bar

-15 kettlebell swings #53m #35f

-20 air squat

rest the remainder of the 3 min. each round

Performance & Sport

1.squat 3 x 10 @ 85% + ________lbs.* in 25 min.

*if this percentage was easy last time, add 10-20lbs

if this percentage was tough, but doable, add 5-10lbs

if this percentage was uncompleted, do not add weight

alternating EMOM for 18 min. of:

-max UB bar muscle ups

-max UB handstand pushups

-max UB double unders

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

Moar air squats.

 

09.11.19

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.”-Sandy Dahl, wife of Flight 93 pilot Jason Dahl.

Fitness

1.bench 5 x 5 @ 85% of heaviest 5 last Wed. in 15 min.

2.split jerk 4 x 3 @ 85% of heaviest 4 last Wed. in 12 min.

for time:

-run 400m

-40 wall ball #20m #14f

-run 400m

Performance & Sport

1.bench 5 x 5 @ 85% of heaviest 5 last Wed. in 15 min.

2.split jerk 4 x 3 @ 85% of heaviest 4 last Wed. in 12 min.

for time:

-row 1k

-50 burpee box jump overs “24m “20f

-run 400m

post times to comments