10.23.19

“Look at a day when you are supremely satisfied at the end.  It’s not a day when you lounge around doing nothing; it’s a day you’ve had to do everything to do and you’ve done it.”-Margaret Thatcher.

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Fitness

1.push press 8-8-8-8-8 in 15 min.

2.10 min. coach led gymnastics

18-12-6 reps for time of:

-thrusters #75m #55f

-pullups

Performance & Sport

1.split jerk 3-3-3-3-3 work to a challenging 3 in 15 min.

2.10 min. coach led gymnastics

CrossFit Games Open Workout 15.5

27-21-15-9 reps for time of:

-cal. on rower

-thruster #95m #65f

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Read:

2019 USAPL Raw Nationals Recap

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10.22.19

“Discipline is the bridge between goals and accomplishment.”-Jim Rohn.

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We will have a full USAPL Raw Nationals recap for you this week.  Until then, just ask Coach Sam the same questions daily until he posts a recap.  Just know, you have four women that are your classmates who are true 1%ers in the world of strength.  There were roughly 1400 people in Lombard, IL competing for top spots in the field of drug-tested powerlifting; and all four these Iron Crab Barbell ladies ended up in the top 11 in their respective weight class and age categories.  So think about that, only about 10% of all USAPL members qualify for Raw Nationals.  Top 10% of would be to finish in the top 140.  These normal women by day, are top 1% when it comes to judged, tested strength in the form of squat, bench, and deadlift.  Great work ladies, we are beyond proud of you.

Fitness

1.squat 10 x 3 @ 85% of heaviest done last Tuesday

2 rounds for time of:

-25 burpees

-20 deadlift #115m #75f

-15 hang power clean #115m #75f

-10 shoulder to overhead anyway #115m #75f

-5 front squat

Performance & Sport

Juggernaut 2/12

1.squat 55% x 5, 62.5% x 5, 67.5% x 10 (reps) x 3 sets in 25 min.

2 rounds for time of:

-25 burpees

-20 deadlift #165m #110f

-15 hang power clean #165m #105f

-10 shoulder to overhead anyway #165m #110f

-5 front squat #165m #110f

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Your 6th & 7th place 63kg M1 & M2 lifters in all of America, respectively, with their coach.

 

10.21.19

“As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker farther down the road.  No matter what you do or how satisfying it is in that beautiful moment in time; immediately you want more.  You have to if you want to find out how good you can be.”-Glenn Pendlay.

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REMINDERS: No 11am classes today!

Fitness

1.high hang power snatch 2-2-2-2-2 work to challenging in 12 min.

2.high hang power clean 2-2-2-2-2 work to challenging in 12 min.

 AMRAP in 10 min. of:

-200m run

-21 kettlebell swings #53f #35f

-12 box jumps “24m “20f

Performance & Sport

1.snatch off blocks 2-2-2-2-2 work to challenging in 12 min.

2.clean off blocks 2-2-2-2-2 work to challenging in 12 min.

 AMRAP in 10 min. of:

-400m run

-21 kettlebell swings #70m #53f

-12 chest to bar pull-ups

post rounds and reps to comments

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The Open is a great time of showing your family what it is you do to stay in shape for them!

10.20.19

“Remember, you don’t compete with anyone, you make them compete with you.  You can control what you put on yourself; you can’t control what the other guy puts on you.  So you focus only on the internal pressure that drives you.  Run to it, embrace it, feel it, so no one else can throw more at you than you’ve already put on yourself.”-Tim Grover.

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Good luck today Kylie at USAPL Raw Nationals!  Kylie competes in Flight 4B on platform 5.

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Active Rest Day

-spend 60-90 minutes of physical activity with friends or family

10.19.19

“Competing is like gambling, the more you win the more you want to compete.  The only problem is, what happens when the person you’re competing against is with yourself?”-Meedee.

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Good luck today to Tangie at USAPL Raw Nationals! Tangie completes in Flight 5C on platform 5.

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Fitness

1.front squat 10-10-10-10-10 work to a challenging 10 in 15 min.

AMRAP in 12 min. of:

-400m run

 -12 power clean #95m # 65

-10 pull-ups

-8 shoulder to overhead anyway #95m #65f

Performance & Sport

1.front squat 10-10-10-10-10 work to a challenging 10 in 15 min.

alternating every 90 seconds for 12 min. between:

-10 UB power clean*

-9/6 cal. on rower

*start at 135m/95f and increase weight each round

 

10.18.19

“We last longer if we compete against ourselves for the good of others instead of competing against others for the good of ourselves.”-Simon Sinek.

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REMINDERS: No 11am classes today!

Good luck today to Coach Amy & Terri at USAPL Raw Nationals! Terri competes in Flight 2A, Amy competes in Flight 2B.

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Fitness, Performance, & Sport

1.bench 10-10-10-10-10 work to a heavy 10 in 15 min.

 AMRAP in 10 min of:

-4 dumbbell thruster (pick your own weight)

-6 toes to bar

-24 double unders

Friday Night Lights from 5pm-7pm

CrossFit Games Open workout 20.2

 AMRAP in 20 min. of:

-4 dumbbell thruster #50m #35 f

-6 toes to bar

-24 double unders

 

10.17.19

“The wise are instructed by reason, average minds by experience, the stupid by necessity, and the brute by instinct.”-Cicero.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

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REMINDERS: No 11am or 4pm classes today!!!

Fitness

1.deadlift 10-10-10-10-10 work to challenging in 15 min.

every 3 min. for 12 min. perform:

-6 kettlebell swings #53m #35f

-8 toes to bar

-10 air squat

-12 double unders

Performance & Sport

1.alternating every 90 seconds for 15 min. perform:

-10 @ 135/95, 8 @ 185/125, 6 @ 225/145, 4 @ 275/185, 2 @ 315/225 deadlifts

-max UB handstand pushups

alternating EMOM for 12 min. of:

-100% bar muscle up bar pace from 10.03.19*

-12 wall ball #20m #14f

-max UB double unders

*math for bar muscle up pace

total bar muscle ups/3 = 100% bar muscle up pace per minute