02.11.19

“We have to talk about liberating minds as well as liberating society.”-Angela Davis.

Fitness

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

AMRAP in 16 min. of:

-15 hand release pushups

-12 situps

-9 clean #95m #65f

-6 bastards

Sport & Performance

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

AMRAP in 16 min. of:

-15 bastards

-10 clean*

-5 bar muscle ups

*add weight each completed round, round 1-#135m #95f, round 2-#155m #105f, round 3-#185m #125, round 4-#205m #145f, round 5-#225m #155f

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Spotting is caring.

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02.10.19

“If you want the cooperation of humans around you, you must make them feel like they are important, and you do that by being genuine and humble.”-Nelson Mandela.

Rest day

We are a few weeks into our new cycle and we hope you are enjoying the power of a linear progression on most of the lifts.  Also, the CrossFit Games Open starts in less than two weeks.  To register, go to the hyperlink above and just select Southern Maryland CrossFit as your affiliate.  Then join the Facebook group SMDCF 2019 Open.  We will have two main times for you to complete the workouts.

Those two main times will be Friday’s during Friday Night Lights from 5:15pm-7pm and Saturday mornings at 10:30am.  The workouts are announced Thursday nights at 8pm EST and you have until Monday at 8pm EST to enter your score.  Here are several posts from past years about why you should compete in the open:

You Got Next?

The CrossFit Games Open and You

 

 

Register.

 

02.09.19

“I refuse to accept the view that mankind is so tragically bound to the starless midnight of racism and war that the bright daybreak of peace and brotherhood can never become a reality….I believe that unarmed truth and unconditional love will have the final word.”-Martin Luther King, Jr.

Fitness

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

AMRAP in 12 min. of:

-10 thruster #95m #65f

-12 pullups

-14 cal. row/bike/ski/run

Sport & Performance

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

AMRAP in 12 min. of:

-10 thruster #135m #95f

-12 bastards

-14 hang power clean #135m #95f

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Post thruster feels.

 

02.08.19

“Never be limited by other people’s imaginations.”-Dr. Mae Jemison.

Fitness

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

AMRAP in 10 min. of:

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

-8 wall ball #20m #14f

-6 toes to bar

Sport & Performance

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

AMRAP in 10 min. of:

-6 snatch #95m #65f

-8 overhead squat #95m #65f

-10 chest to bar pullups

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Sign up for the Open!

02.07.19

“One day our descendants will think it incredible that we paid so much attention to things like the amount of melanin in our skin or the shape of our eyes or our gender instead of the unique identities of each of us as complex human beings.”-Franklin Thomas.

Fitness

1.8 min. coach led mobility

2.deadlift 5 x 5 @70% of 1RM

3 rounds for time of:

-10 kettlebell swings #53m #35f

-15 goblet squats #53m #35f

-20 cal. row/bike/ski

Sport & Performance

1.8 min. coach led mobility

2.deadlift 5 x 5 @70% of 1RM

for time:

-50-40-30-20-10 double unders

-10-10-10-10-10 dumbbell #50m #35f burpee box overs “24m “20

-9-7-5-3-1 ring muscle ups

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Organized chaos.

 

02.06.19

“You must help a child become a virtuous, responsible, awake being, capable of full reciprocity-able to take care of himself and others, and to thrive while doing so.  Why would you think it acceptable to do anything less for yourself?”-Jordan Peterson, 12 Rules For Life.

Fitness

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

2.10 min. coach led gymnastics skill work

4 rounds for time of:

-10 double unders

-10 burpee box jump overs

-10 pullups

Sport & Performance

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

2.10 min. coach led gymnastics skill work

for time:

-500m row

-35 wall ball #20m #14f

-50 cal. bike

-35 wall ball #20m #14f

-500m row

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Lets see if that double under practice is paying off.

02.05.19

“I just love working hard.  I love being part of a team; I love working toward a common goal.”-Tom Brady.

Fitness

1.push press 10-8-6-4-4 work to a heavy 4 in 12 min.

2.high hang power clean + 2 hang (@ knee) power clean work to heavy in 15 min.

for time:

-50 cal. row/bike/ski/run

-35 alternating hand dumbbell power snatch (you pick the weight)

-20 wall ball #20m #14f

Sport & Performance

1.snatch off blocks EMOM for 8 min. 80% of 1RM snatch on 01.18.19

2.clean & jerk off blocks EMOM for 10 min. 80% of 1RM clean on 01.15.19

for time:

-10 ground to overhead #135m #95f

-10 bastards

-10 ground to overhead anyway #155m #105f

-10 bastards

-10 ground to overhead anyway #185m #125f

-10 bastards

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Love him or hate him, the stats show how much of a winner he is.