08.17.18

“Just when your body has all the answers, you have to change the questions.”-Louis Simmons.

Fitness

1.power clean 5-5-5-5 moderate in 10 min.

3 rounds with teams of 2-3 with only one person working at a time complete:

-90 seconds max reps battle rope

30 seconds rest

-90 seconds max reps burpee box jump overs “24m “20f

30 seconds rest

-90 seconds max reps prowler push #25m/f

30 seconds rest

*compare to 07.13.19

Performance & Sport

1.clean pull + clean + front squat + jerk off blocks moderate in 10 min.

3 rounds with teams of 2-3 with only one person working at a time complete:

-90 seconds max reps battle rope

30 seconds rest

-90 seconds max reps burpee box jump overs “24m “20f

30 seconds rest

-90 seconds max reps prowler push #25m/f

30 seconds rest

*compare to 07.13.19

post total reps to comments

FSCN5043

Team workouts have been a joy recently.

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08.16.19

“If you run with the lame, you’ll develop a limp.”-Louis Simmons.

Fitness

1.power snatch 5-5-5-5 work to moderate in 10 min.

for time:

-400m run

-20 kettlebell swings #53m #35f

-40 cal. row/bike/ski/run

-20 wall ball #20m #14f

Performance & Sport

1.snatch pull + snatch high pull + snatch off blocks moderate in 10 min.

for time:

-800m run

-50 thruster #65m #45f

-30 pullups

post times to comments

RSCN5123

Start ’em young.

 

08.15.19

“You need to be in a gym where people are about at your level, but where you’ve got guys who know more and can lift more than you.”-Louis Simmons.

Fitness

1.front squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 5RM from 08.10.19)

2 rounds of:

-1 min. max reps deadlift

rest 1 min.

-1 min. max reps burpees

rest 1 min.

-1 min. max reps hang power clean

rest 1 min.

-1 min. max reps toes to bar

rest 1 min.

-1 min. max reps shoulder to overhead anyway

rest 1 min.

-1 min. max reps cal. row/bike/ski/run

rest 1 min.

*one bar loaded to #115m #75f

**compare to 06.15.19

Performance & Sport

1.squat 6 x 6 @ 65% of 3RM from 08.06.19

2 rounds of:

-1 min. max reps deadlift

rest 1 min.

-1 min. max reps burpees

rest 1 min.

-1 min. max reps hang power clean

rest 1 min.

-1 min. max reps bar muscle ups

rest 1 min.

-1 min. max reps shoulder to overhead anyway

rest 1 min.

-1 min. max reps cal. row/bike/ski/run

rest 1 min.

*one bar loaded to #155m #105f

**compare to 06.15.19

RSCN5071

Mari going strong overhead.

08.14.19

“A lifter must raise his mental and emotional limits, or he won’t raise his weights.”-Louis Simmons.

Fitness

1.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10 in 12 min. (all % off 1RM from 08.05.19)

2.split jerk 5-5-5-5 work to moderate in 10 min.

5 rounds of:

-30 sec. plank hold

-60 sec. max situps

-30 sec. pushup hold

-60 sec. max reps hand release pushups

Performance & Sport

1.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10 in 12 min. (all % off 1RM from 08.05.19)

2.push jerk 5-5-5-5 work to moderate in 10 min.

5 rounds of:

-30 sec. plank hold

-60 sec. max reps GHD situps

-30 sec. pushup hold

-30 sec. max reps ring dips

post total reps to comments

RSCN5034

Static holds for the win.

08.13.19

“Do what is easy, life will be hard.  Do what is hard, life will be easy.”-Unknown.

We have been posting a quote a day for one whole year now.  We do not plan to stop this practice anytime soon.  We hope that at least once, you were inspired by the quote.  Maybe it was what you needed to hear that day.  Maybe it made you want to read the whole book that the quote came, or listen to an album from an artist, or watch a movie you haven’t seen, or read more poems by an author.  Our hope for adding a quote a day, is that you can start to see the interconnectivity of life.  We want you start to see that good habits in the gym are good habits at work.  That good habits at home are good habits for the gym.  We want you to see or start to see how the little things add up, across a lifetime as well as across your daily life.

We see the connectivity across life, and what we do here in the gym should bleed over to your daily life.  We know that what you do in here is hard, and our hope is that the mental strength you gain in here can help you to face the dark times in your life.

Fitness

1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 3RM from 08.08.19)

3 rounds for time of:

-25 row or ski/20 bike cal.

-15 kettlebell swings #53m #35f

-12 pullups

Performance & Sport

1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 3RM from 08.08.19)

3 rounds for time of:

-30 wall ball #20m #14f

-20 alternating hand dumbbell power snatch #50m #35f

-10 chest to bar pullups

post times to comments

RSCN5026

08.12.19

“Big is not strong, strong is strong.”-Louis Simmons.

Fitness

1.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 3RM on 08.06.19)

for time:

-400m run

-20 hand release pushups

-30 alternating hand dumbbell power snatch (you pick the weight)

-20 hand release pushups

-400m run

Performance & Sport
1.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 3RM on 08.06.19)

for time:

-row 750m

-20 ring dips

-20 devil’s press #50m #35f

-20 handstand pushups

-row 750m

post times to comments

08.11.19

 “Every person needs to take one day away.  A day in which one consciously separates the past from the future.  Jobs, family, employers, and friends can exist one day without any one of us, and if our egos permit us to confess, they could exist eternally in our absence.  Each person deserves a day away in which no problems are confronted, no solutions searched for.  Each of us needs to withdraw from the cares which will not withdraw from us.“-Maya Angelou.

rest day

You guys had an amazing test week.  Enjoy the upcoming deload week, and the next cycle will start on 08.19.19.