12.18.18

“When we give cheerfully and accept gratefully, everyone is blessed.”-Maya Angelou.

Thank you to everyone who donated to the 1st Annual SMDCF Christmas Toy & Clothing Drive, all of your donations will make local children very happy this holiday season!

Fitness

1.power clean + front squat 5 min. to warm-up 75-80% of heaviest done past 4 weeks

2.EMOM for 8 min. power clean + front squat @ 80% of heaviest done past 4 weeks

with a constatnly running clock set for 15 min. perform the following

4 rounds of:

-1 min. max cal. row/bike/ski/run

1 min. rest

4 rounds of:

-1 min. max kettlebell swings #53m #35f

1 min. rest

Sport & Performance

1.clean off blocks work to a heavy single in 15 min.

10,9,8,7,6,5,4,3,2,1 reps for time of:

-bench 1xBWm/.75xBWf

-chest to bar pullups

post total reps or times to comments

FSCN2576

G3 slamming big weights.

 

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12.17.18

“You can only find out what you actually believe (rather than what you think you believe) by watching how you act.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.squat 2-2-2-2-2 work to a heavy 2 in 15 min.

AMRAP in 14 min. of:

-50 situps

-40 front squat #95m #65f

-30 power clean #95m #65f

-20 pullups

Sport & Performance

Hatch 17/24

1.squat 60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1

2.front squat 65%x 5, 75% x 4, 80% x 4, 85% x 4

CrossFit Games Open Workout 14.4

AMRAP in 14 min. of:

-60 cal. row

-50 toes to bar

-40 wall ball #20m #14f

-30 power clean #135m #95f

-20 ring muscle ups

post rounds and reps to comments

FSCN2808

Squats are down to 2 reps, which is crowd pleasing by about 8 reps.

12.15.18

“Rule 3-Make friends with people who want the best for you.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.bench 6-6-6-6 work to a heavy 6 in 12 min.

2.push press 3 x 5 @ 85% of heaviest done last week in 12 min.

for time:

-500m row

-30 burpees

-30 wall ball #20m #14f

-30 cal. bike

-30 alternating hand dumbbell power snatch (you pick the weight)

Sport & Performance

1.bench 6-6-6-6 work to a heavy 6 in 12 min.

2.push press 3 x 5 @ 85% of heaviest done last week in 12 min.

for 10 min.:

-1 min. max reps kettlebell swings

1 min. rest

post times or total swings to comments

FSCN3154

Cardio feelz.

12.14.18

“Rule 4-Compare yourself to who you were yesterday, not to who somebody else is today.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.power snatch 2-2-2-2-2 work to a heavy 2 in 12 min.

AMRAP in 10 min. of:

18-12-6 reps for time of:

-hang power clean #95m #65f

-push press #95m #65f

Sport & Performance

1.snatch off blocks work to a heavy single in 12 min.

21-15-9 reps for time of:

-thrusters #95m #65f

-cal. row/bike/ski/run

post times to comments

FSCN2485

Count those calories!

 

12.13.18

“The accomplishment of any goal is the progressive accumulation, or compound effect, of small steps taken consistently over time.”-Darren Hardy, The Compound Effect.

Fitness

1.deadlift 4 x 4 @ 85% of heaviest done last week

every 3 min. for 15 min. perform:

-14 wall ball #20m #14f

-5-10 toes to bar (focus on quality of movement)

-10 kettlebell swings #53m #35f

-6 burpees

Performance

1.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 8 @ 275m/185f

-max UB handstand pushup

5 rounds of:

-2 min. @ 70% cal. pace on bike

-1 min. @ 100% ring muscle up pace

Sport

1.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 10 @ 225m/#155f, 8 @ 275m/185f

-max UB handstand pushup

5 rounds of:

-2 min. @ 70% cal. pace on rower

-1 min. @ 100% bar muscle up pace

Sport & Performance see math below to figure your percentages from test piece on 11.29.18, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .7 = 70% cal. pace per minute

(70% cal. pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3=use this number

post total rounds completed/total available rounds

RSCN3212

Tangie making the kettlebell feel like a rag doll.

 

 

12.12.18

“You reap what you sow; you can’t get out of life what you’re not willing to put into it.”-Darren Hardy, The Compound Effect.

Fitness

1.squat 3 x 3 @ 90% of heaviest done on Monday

2.front squat 3 x 5 @ 85% of heaviest done last Wednesday

for time:

-50 cal. row/bike/ski/run

-35 hand release pushups

-20 pullups

Sport & Performance

Hatch 16/24

1.squat 65% x 5 x 2 sets, 70% x 5 x 3 sets

2.front squat 60% x 5 x 4 sets

CrossFit Games Open Workout 13.3

AMRAP in 12 min. of:

-150 wall ball #20m #14f

-90 double unders

-30 ring muscle ups

post times or total reps to comments

RSCN3146

Go calories go!