02.18.19

“We may explain success mainly by one word and that word is WORK!!! WORK!!! WORK!!!.”-Frederick Douglas.

Happy Presidents’ Day!!!!

REMINDERS: No 6:15pm or 7:15pm

Fitness

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

for time:

-10 pullups

-30 wall ball #20m #14f

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

-30 wall ball #20m #14f

-10 pullups

Sport & Performance

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

for time:

-15 deadlift #115m #85f

-5 bar muscle ups

-30 cal. row

-5 bear complex*

-30 cal. row

-5 bar muscle ups

-15 deadlift #115m #85f

*1 rep of the bear complex is: 1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 shoulder to overhead

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Wall ball party!

 

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02.17.19

“If you are going to achieve excellence in big things, you develop the habit in little matters.  Excellence is not an exception, it is a prevailing attitude.”-Colin Powell.

Rest day

Okay squad, some final reminders for the weeks upcoming.  As we go through the CrossFit Games Open, The workouts will be announced on Thursday evenings at 8pm.  They will provide a scaled and an Rx version of the workout.  You can pick from week to week which one you will do.  We will have several opportunities for you to do the workout. We will have Friday Night Lights each week from 5pm-7pm.  We will have 10:30am on Saturdays for you to do the workout.  If neither of those work for you, please let us know each week.

You will train throughout the Open.  Your training will not go on hold for 5 weeks.  We will most likely lighten your Thursday load and will post active recovery workouts on Sundays.

 

02.16.19

“Life is not a spectator sport.  If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.”-Jackie Robinson.

Fitness

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

for time:

-20 burpees

-40 push press #75m #55f

-50 situps

-40 push press #75m #55f

-20 burpees

Sport & Performance

1.overhead squat 5-5-5-5-5 work to a heavy 5 in 15 min.

for time:

-20 chest to bar pullups

-40 wall ball #20m #14f

-50 cal. bike

-40 wall ball #20m #14f

-20 chest to bar pullups

post times to comments

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Jon looking smooth on pullups.

 

 

02.15.19

“If you have no critics you’ll likely have no success.”-Malcom X.

Fitness

1.front squat 5-5-5-5-5 work to a heavy 5 in 15 min.

AMRAP in 5 min. of:

-5 pullup

-10 hand release pushups

-15 air squat

rest 2 min.

AMRAP in 5 min. of:

-5 deadlift #95m #65f

-10 hang power clean #95m #65f

-15 shoulder to overhead anyway #95m #65f

Sport & Performance

1.front squat 5-5-5-5-5 work to a heavy 5 in 15 min.

AMRAP in 12 min. of:

-20 handstand pushups

-30 cal. row

-20 hand release pushups

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RSCN3591

The way it feels waiting for the weekend.

02.14.19

“One is loved because one is loved, no reason is needed for loving.”-Paulo Coelho.

Happy Valentine’s Day!

Fitness

1.8 min. coach led mobility

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

for time:

-10 situps

-20 thrusters #75m #55f

-30 bastards

-20 thrusters #75m #55f

-10 situps

Sport & Performance

1.8 min. coach led mobility

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

for time:

-10 bar  muscle ups

-20 power clean #135m #95f

-30 wall ball #20m #14f

-20 shoulder to overhead #135m #95f

-10 bar muscle ups

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02.13.19

“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.”-Booker T. Washington.

Fitness

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

2.10 min. coach led gymnastics

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

-box jump overs “24m “20f

-pullups

Sport & Performance

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

2.10 min. coach led gymnastics

with a constantly running clock set for 15 min. alternate between the following movments every 90 seconds:

-snatch 12UB, 10UB, 8UB, 6UB, 4UB

-cal. 12m/9f

post times or completed round to comments

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G3 has legendary effort.

 

02.12.19

“You can only become accomplished at something you love.  Don’t make money your goal.  Instead pursue the things you love doing and then do them so well that people can’t take their eyes off you.”-Maya Angelou.

Fitness

1.push press 8-6-4-4-4 work to a heavy 4 in 12 min.

2.3 hang (@knee) power clean work to challenging in 15 min.

for time:

-10 toes to bar

-20 power snatch #75m #55f

-30 shoulder to overhead anyway #75m #55f

-20 power snatch #75m #55f

-10 toes to bar

Sport & Performance

1.snatch off blocks EMOM for 8 min. 85% of 1RM snatch on 01.18.19

2.clean & jerk off blocks EMOM for 8 min. 85% of 1RM clean on 01.15.19

for time:

-10 toes to bar

-20 power snatch #95m #65f

-30 shoulder to overhead anyway #95m #65f

-20 power snatch #95m #65f

-10 toes to bar

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Take it on overhead Will!