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!

 

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12.11.18

“We can all make powerful choices.  We can take back control by not blaming chance, fate, or anyone else for our outcomes.  It’s within our ability to cause everything to change.  Rather thank letting past hurtful experiences sap our energy and sabotage our success, we can use them to fuel positive, constructive change.”-Darren Hardy, The Compound Effect.

Reminders: Get weighted and measured if you are doing the Fix Your Food Challenge!  We also still have all week to donate to the SMDCF Christmas Toy And Clothing Drive, we will be taking donations until Monday, Dec. 17th!

Fitness.

1.1 power clean + 1 front squat work to challenging in 15 min.

“Karen”

for time:

-150 wall ball #20m #14f

*compare 07.03.18

Sport & Performance

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

for time:

-row 1k

-20 alternating leg pistols

-20 chest to bar pullups

post times to comments

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Gymnastics day!

 

12.10.18

“Since your outcomes are all a result of your moment-to-moment choices, you have incredible power to change your life by changing those choices.  Step by step, day by day, your choices will shape your actions until they become habits, where practice makes them permanent.”-Darren Hardy, The Compound Effect.

We would like to again thank everyone who came out Saturday night to our 8th Annual Boxmas party.  We would also like to thank everyone who contributed to the gift we were given from all of you, we cannot thank you enough for such a gracious gift and we truly appreciate you showing such love for us.  Thank you all!  We also have a full week still to take donations to the SMDCF Christmas Toy and Clothing Drive!

If you are participating in the Fix Your Food Nutrition Challenge get weighted and measured this week (by Wednesday) as well!

Reminders: We follow Charles County Public School closings and delays for all AM classes!

Fitness

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

AMRAP in 10 min. of:

-3 ground to overhead anyway #115m #75f

-3 bastards

-6 ground to overhead anyway #115m #75f

-6 bastards

-9 ground to overhead anyway #115m #75f

-9 bastards

continue to add 3 reps to each movement as long as there is time remaining

Sport & Performance

Hatch 15/24

1.squat 65% x 5, 70% x 5, 75% x 5, 80% x 5

2.front squat 605 x 5, 65% x 5 x 3 sets

AMRAP in 10 min. of:

-21 burpee box jump overs “24m “20f

-14 alternating hand dumbbell power snatch #50m #35f

-7 toes to bar

post rounds and reps to comments

FSCN2810

Jon keeps hitting big squat numbers each week!

Read:

An Open Letter Of Thanks

 

12.09.18

“If you are not making the progress that you would like to make and are capable of making, it is simply because your goals are not clearly defined.”-Darren Hardy, The Compound  Effect.

Rest Day

12.08.18

“A daily routine built on good habits and disciplines separates the most successful among us from everyone else.  The routine is exceptionally powerful.”-Darren Hardy, The Compound Effect.

Reminders: NO 10:30am class today due to the Fix Your Food Nutrition Challenge lecture!

We hope to see everyone tonight at the 8th Annual Boxmas Party!

Fitness

1.bench 8-6-6-6 work to heavy in 12 min.

2.push press 3-3-3-3 work to heavy in 10 min.

teams of 2-3 perform the following with only 1 athlete working at a time:

-3 min. max reps thrusters #95m #65f

-3 min. max reps bastards

-3 min. max reps kettlebell swings #53m #35f

-3 min. max reps cal. row/bike/ski/run

Sport & Performance

1.bench 8-6-6-6 work to heavy in 12 min.

2.push press 3-3-3-3 work to heavy in 10 min.

AMRAP in 12 min. of:

-40 hand release pushups

-30 air squat

-20 hang power clean to overhead #115m #85f

-10 chest to bar pullups

post total reps or rounds and reps to comments

Channel your inner Bawse and bench big today!

12.07.18

“Seek out positive people who have achieved the success you want to create in your own life.  Remember the adage: ‘Never ask advice of someone with whom you wouldn’t want to trade places.’ “-Darren Hardy, The Compound Effect.

Fix Your Food Nutrition Challenge starts tomorrow! Sign up today!

Fitness

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

AMRAP in 7 min. of:

-21 box jump “24m “20f

-14 alternating hand dumbbell power snatch (you pick the weight)

-7 med ball situps #20m #14f

Sport & Performance

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

CrossFit Games Open Workout 13.4

AMRAP in 7 min. of:

-3 ground to overhead anyway #135m #95f

-3 toes to bar

-6 ground to overhead anyway #135m #95f

-6 toes to bar

-9 ground to overhead anyway #135m #95f

-9 toes to bar

continue to add 3 reps to each movement (12, 15, 18, etc.) getting as high up the ladder as possible with the remaining time

post rounds and reps to comments

FSCN3057

 

12.06.18

“In essence, you make your choices, and then your choices make you.”-Darren Hardy, The Compound Effect.

Fix Your Food Nutritional Challenge starts Sat., Dec. 8th with kickoff lecture at 10:30am!

Fitness

1.deadlift 4-4-4-4-4 work to a heavy 4 in 15 min.

every 3 min. for 15 min. perform:

-12 wall ball #20m #14f

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

-8 kettlebell swings #53m #35f

-4 burpees

Performance

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

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 8 @ 225m/#155f, 6 @ 275m/185f

-max UB handstand pushup

5 rounds of:

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

-1 min. @ 100% bar muscle up pace

Sport

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

-deadlift 10@ 135m/95f, 10 @ 185m/125f, 8 @ 225m/#155f, 6 @ 275m/185f

-max UB handstand pushup

5 rounds of:

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

-1 min. @ 100% ring muscle up pace

post total completed rounds/total available rounds

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

RSCN3000

Rob has deadlifts for days……