03.26.20

“The cost of a thing is the amount of what I will call life which is required to be exchanged for it, immediately or in the long run.”-Henry David Thoreau, Walden.

Day 10 shutdown.  Anyone else watch Tiger King on Netflix? WTF was that?

COVID-19 at home

“Grace”

for time:

-30 dumbbell power clean to overhead anyway*

*substitute a sandbag, dufflebag or suitcase loaded with laundry

Fitness

1.front squat 2-2-2-2-2

“Grace”

for time:

-30 clean & jerk anyway #135m #95f*

*compare to 09.08.18

Performance & Sport

Hatch 24/24

1.squat 60% x 5, 70% x 5, 75% x 5 (reps) x 2 (sets)

2.front squat 60% x 5, 70% x 5, 75% x 5

for time:

-30 ground to overhead anyway #155m #105f

post times to comments

 

 

 

03.25.20

“I learned this, at least, by my experiment: that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.”-Henry David Thoreau, Walden.

Day 9 shutdown.  Anyone picked up any new hobbies that you have meant to do for a long period that this crisis has forced upon you? Journaling? Drawing?

COVID-19 at home

with a constantly running clock set for 15 min. perform:

-30 burpees

with the remaining time start with 3 reps of each movement and go up by 3 reps after each completed round (3,6,9,12, 15 etc.) of:

-devils press (use cans of food or paint if you do not have dumbbells)

-25 alternating leg stationary jumping lunges

Fitness

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

with a constantly running clock set for 15 min. perform:

-30 burpees

with the remaining time start with 3 reps of each movement and go up by 3 reps after each completed round (3,6,9,12, 15 etc.) of:

-devils press #35m #20f

-25ft. 1 arm overhead walking lunges

Performance & Sport

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

with a constantly running clock set for 15 min. perform:

-30 burpees

with the remaining time start with 3 reps of each movement and go up by 3 reps after each completed round (3,6,9,12, 15 etc.) of:

-devils press #50m #35f

-25ft. 1 arm overhead walking lunges

post rounds and reps to comments

 

03.24.20

“Rather than love, than money, than fame, give me truth.”-Henry David Thoreau, Walden

Day 8 shutdown.  We hope you were able to grab some equipment yesterday for some at home workouts this week!

COVID-19 at home

alternating every minute on the minute for 20 min. perform:

-10 alternating hand dumbbell power snatch

-max unbroken double or single unders (stop if you reach the full minute)

Fitness

1.2 UB power snatch (from floor) work to challenging in 12 min.

2.2 UB power clean (from floor) work to challenging in 15 min.

alternating every minute on the minute for 20 min. perform:

-10 alternating hand dumbbell power snatch #35m #20f

-max unbroken double unders

Performance & Sport

1.2 UB snatch work to near maximal in 12 min.

2.2 UB clean work to near maximal in 15 min.

alternating every minute on the minute for 20 min. perform:

-10 alternating hand dumbbell power snatch #50m #35f

-max unbroken double unders

RSCN4996

03.23.20

“I find it wholesome to be alone the greater part of the time. To be in company, even with the best, is soon wearisome and dissipating. I love to be alone. I never found the companion that was so companionable as solitude.”-Henry David Thoreau, Walden.

Day 7 Shutdown. Day 1 equipment checkout begins.  Also, I’ve been a little weird about whether or not to post old pics of people at the gym.  But I don’t want to just keep posting pics from The Daily Stoics Instagram page either.  Just a small internal thought battle I’ve been having over the past week.

COVID-19 at home

AMRAP in 12 min. of:

-5 situps

-10 plyo-pushups (be as explosive as you can)

-15 air squat

Fitness

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

AMRAP in 12 min. of:

-5 situps

-10 plyo-pushups (be as explosive as you can)

-15 air squat

Performance & Sport

Hatch 23/24

1.squat 60% x 5, 70% x 5, 75% x 5(reps) x 2(sets)

2.front squat 65% x 5, 70% x 5(reps) x 2(sets)

AMRAP in 12 min. of:

-5 situps

-10 plyo-pushups (be as explosive as you can)

-15 alternating leg pistols (each leg)

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03.22.20

“We must accept finite disappointment, but we must never lose infinite hope.”-Martin Luther King Jr.

Day 6 shutdown.  We have been posting several questions daily on our Southern Maryland CrossFit members page.  This week our questions have included:

1)Post two bingeworthy shows currently on Netflix you would recommend.

2)Post two books under 200 pages or 6 hours on audio that you would recommend.

3)Post your favorite sports movie.

4)Post two books of any length you think everyone should ready during their life.

5)Post any style documentary/docuseries that you would recommend.

6)Post your favorite childhood cartoon.

We have long believed in the power of human connection, and as coaches and business owners; we hope you have always felt this connection to and with us, as well as to and with your classmates.  The mind and the body have an innate connection between each other, and that connection is balanced by the spirit.  We post questions like this in this time of social distancing and uncertainty.  Once we are on the other side of this thing, not only will the world still need physically strong people, but mentally strong people.  It is smart to watch, monitor, and look at what is happening with the progress of “flattening the curve,” but binge watching the negative news can have a terrible effect on your mental state, and with so many people forced out of work, and most likely more to follow suit; take advantage of the happiness that still abounds all around you.  We all must reexamine our world, and be the change we wish to see in it.

Our equipment check out will start tomorrow.  We appreciate and are humbled by the support of our members, and for that support we are doing what we can to service you while the government bars us from opening our doors.  Any of those members who plan to lend us your support through the month of April should join the Southern Maryland CrossFit Equipment Library Facebook group and look for those details in that group.  We plan on also setting up many things you can do with the equipment you plan on checking out.

Mental health day

-spend 60-90 minutes of mental activity, reading, journaling, or playing strategy board games with family

 

03.21.20

“You know whats better than building up things in your imagination? Building things up in real life.”-Ryan Holiday, The Obstacle Is The Way.

Day 5 shutdown.  So as we start to put out ideas to keep our lives on a normalish plane during this global pandemic, what have you done to keep up with routine? If you are forced out of work or forced to work from home are you keeping up the same routines around the same times? How are you dealing with this disruption to our lives?

We are working on getting our equipment “library” up and running for everyone.  We will keep you posted!

COVID-19 at home

Aerobic Development Day

-with a heart rate below 155bpm run, row, or bike max distance in 60 min.

Fitness

1.bench 3 x 5 @ 85% of heaviest done last week

Aerobic Development Day

-with a heart rate below 155bpm run, row, or bike max distance in 60 min.

Performance & Sport

1.bench 3 x 5 @ 85% of heaviest done last week

Aerobic Development Day

-with a heart rate below 155bpm run, row, or bike max distance in 60 min.

post distances to comments

 

03.20.20

“It’s okay to be discouraged.  It’s not okay to quit.  To know you want to quit but to plant your feet and keep inching closer until you take the impenetrable fortress you’ve decided to pay siege to in your own life-that’s persistence.”-Ryan Holiday, The Obstacle Is The Way.

Click here to donate to help send Coach Amy to the World Bench Press Championships in the Czech Republic!

Day 4 shutdown. Who watched a good sports movie after all the ones we listed yesterday on our members page?  Looks like Remember the Titans, Rudy, & Friday Night Lights were football favorites, Major League & A League Of Their Own for baseball, and Hoosiers as well as He Got Game were basketball recommendations.

COVID-19 at home

3 rounds of:

-30 sec. mountain climbers

30 sec. rest

-30 sec. jumping jacks

30 sec. rest

-30 sec. alternating leg stationary lunge

-30 sec. rest

Fitness

1.split jerk 2-2-2-2-2 work to a heavy 2 in 12 min.

3 rounds of:

-30 sec. mountain climbers

30 sec. rest

-30 sec. jumping jacks

30 sec. rest

-30 sec. alternating leg stationary lunge

-30 sec. rest

Performance & Sport

1.push jerk 2-2-2-2-2 work to a heavy 2 in 12 min.

3 rounds of:

-30 sec. mountain climbers

30 sec. rest

-30 sec. jumping jacks

30 sec. rest

-30 sec. alternating leg stationary lunge

-30 sec. rest