05.22.19

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to the explore the power they have to change it.  Impossible is not a fact.  It’s an opinion.  Impossible is not a declaration. It’s a dare.  Impossible is potential.  Impossible is temporary.  Impossible is nothing.”-Muhammad Ali.

Fitness

1.power snatch 3-3-3-3-3 work to a heavy 3 in 12 min.

2.power clean 3-3-3-3-3 work to a heavy 3 in 15 min.

AMRAP in 10 min. of:

-10 push press #95m #65f

-20 situps

-30 cal. row/bike/ski/sun

Sport & Performance

1.2 snatch + 1 overhead squat work to challenging in 12 min.

2.2 clean + 1 jerk work to challenging in 15 min.

AMRAP in 10 min. of:

-1 press #95m #65f

-1 strict pullup

-3 press #95m #65f

-3 strict pullup

-5 press #95m #65f

-5 strict pullup

*start back with 1 after the 5th strict pullup

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05.21.19

“Braggin’ is when a person says something and can’t do it.  I do what I say.”-Muhammad Ali.

Fitness

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

2.press 6-6-6-6 work to a heavy 6 in 10 min.

18-12-6 reps for time of:

-goblet squat (you pick the weight)

-pullups

-200m run after each round

Sport & Performance

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

2.press 6-6-6-6 work to a heavy 6 in 10 min.

21-15-9 reps for time of:

-devils press #50m #35f

-box jump overs “24m “20f

-400m run after each round

post times to comments

Time to make these shirts sweaty.  

05.20.19

“Service to others is the rent you pay for your room here on earth.”-Muhammad Ali.

Fitness

1.squat 6 x 5 @ 80% of heaviest done last week

AMRAP in 17 min. of:

-400m run

-6 burpees

-8 deadlift #95m #65f

-10 hang power clean #95m #65f

-12 shoulder to overhead anyway #95m #65f

Sport & Performance

1.3 front squat / 6 back squat x 6 @ 90% of 1RM front squat

CrossFit Games Open Workout 13.1

AMRAP in 17 min. of:

-40 burpees

-30 snatch anyway #75m #45f

-30 burpees

-30 snatch anyway #135m #75f

-20 burpees

-30 snatch anyway #165m #100f

-10 burpees

-max reps snatch anyway #210m ##120f

post rounds and reps or total reps to comments

The face you make when you realize the summer heat might have finally arrived.

05.19.19

“You must determine where you are going in your life, because you cannot get there unless you move in that direction. Random wandering will not move you forward.“-Jordan Peterson, 12 Rules For Life.

Aerobic development day

-with a heartrate below 155bpm run, row, or bike max distance in 20 min.

05.18.19

“We deserve some respect.  You deserve some respect.  You are important to other people, as much as to yourself.  You have some vital role to play in the unfolding destiny of the world.  You are, therefore, morally obliged to take care of yourself.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.

21-15-9 reps for time of:

-box jump “24m “20f

-devil’s press #35m #20f

Sport & Performance

1.deadlift 6-6-6-6-6 work to a heavy 6 in 15 min.

21-15-9 reps for time of:

-overhead squat #95m #65f

-chest to bar pullups

post times to comments

05.17.19

“When you have something to say, silence is a lie.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.8 min. coach led mobility

2.power snatch 3-3-3-3-3 work to challenging in 12 min.

for time:

20 alternating hand dumbbell power snatch

-30 cal. row/bike/ski/run

-400m run

-30 hand release pushups

-20 alternating hand dumbbell power snatch

Sport & Performance

1.8 min. coach led mobility

2.2 snatch + 1 overhead squat work to challenging in 12 min.

for time:

-run 1 mile

-row 1k

*compare to 04.04.19

Time to row.

05.16.19

“Speak your mind.  Put your desires forward, as if you had a right to them-at least the same right as others.   Walk tall and gaze forthrightly ahead.  Dare to be dangerous. Encourage serotonin to flow plentifully through the neural pathways.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.front squat 6-6-6-6-6 work to heavy in 15 min.

AMRAP in 7 min. of:

start with 3 reps of each movement, and go up by 3 reps each round, ie; 3, 6, 9, 12 of

-ground to overhead anyway #95m #65f

-toes to bar

Sport & Performance

1.3 front squat / 6 back squat @ 94% of Monday x 6

CrossFit Games Open Workout 13.4

AMRAP in 7 min. of:

start with 3 reps of each movement, and go up by 3 reps each round, ie; 3, 6, 9, 12 of

-ground to overhead anyway #135m #95f

-toes to bar

post rounds and reps to comments

Who else feels like this on front squat day?