10.15.20

“Nothing is miserable unless you think it so; and on the other hand, nothing brings happiness unless you are content with it.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Fitness, Performance, & Sport

1.deadlift 60% x 5, 70% x 4, 80% x 3, take the remainder of the time of the 25 min. to find a 1RM*

*compare to 04.01.20 or 12.19.19

for time:

-row 500m AFAP

post times to comments

12.16.19

“Train yourself to let go of everything you fear to lose.”-Yoda.

This is the last week to join with us on our Fall Into Fitness Special!

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Coaches Lonnie & Sam want to thank all who came to the Boxmas Party and everyone who gave us such a thoughtful gift, we appreciate all of you!

Fitness

1.power snatch work to a 1RM in 15 min.

*compare to 10.04.19

2.power clean work to a 1RM in 15 min.

*compare to 10.05.19

for time:

-row 500m AFAP

*compare to 08.05.19

Performance & Sport

1.snatch off the blocks work to a 1RM in 15 min.

*compare to 10.04.19

2.clean off the blocks work to a 1RM in 15 min.

*compare to 01.15.19

for time:

-bike 40m/25f cal.

*compare to 08.05.19

post loads and times to comments

08.05.19

 “The bench press is a tool for a strength coach, just like a brush for a painter. Some will pickup a brush a broad stroke a wall eggshell white, while others will create a masterpiece. It’s not the movement that lacks value, it’s that there’s a lack in understanding.”-Luke Summers.

Fitness

1.bench work to a 1RM in 18 min.

*compare to 06.11.19

2.push press work to a 1RM in 15 min.

*compare to 01.19.19

for time:

-row 500m AFAP

*compare to 06.13.19

Performance & Sport

1.bench work to a 1RM in 18 min.

*compare to 06.11.19

2.push press work to a 1RM in 15 min.

*compare to 01.19.19

for time:

-40m/25f cal. on bike

*compare to 06.13.19

 

08.29.18

“Why do we climb the mountain? Because it is there.”-George Mallory.

Sport & Performance

1.bench 1RM in 18 min.

*compare to 10.09.17

2.push press 1RM in 15 min.

*compare to 07.06.18

for time:

-row 500m AFAP

Fitness

1.bench 1RM in 18 min.

*compare to 10.09.17

2.push press 1RM in 15 min.

*compare to 07.06.18

for time:

-30 cal. AFAP

post loads and times to comments

img_0401

Time to bench big.

08.28.18

What one man can do, another can do.  Say it with me!“-Anthony Hopkins, The Edge.

Sport & Performance

1.deadlift with a constantly running clock set for 18 min. 60% x 5, 70% x 4, 80% x 3 (all percent off heaviest 5 done past 6 weeks) use the remaining time to find a deadlift 2RM

*compare to 3RM on 07.07.18

for time:

-50 cal. on bike AFAP

Fitness

1.deadlift with a constantly running clock set for 18 min. 60% x 5, 70% x 4, 80% x 3 (all percent off heaviest 5 done past 6 weeks) use the remaining time to find a deadlift 2RM

*compare to 3RM on 07.07.18

for time:

-500m row AFAP

post loads and times to comments

FSCN1891

Pull big.