09.17.19

“What is a good personal myth? Over the course of adolescence through middle adulthood, our personal myths ideally develop in the direction of increasing (1) coherence, (2) openness, (3) credibility, (4) differentiation, (5) reconciliation, and (6) generative integration.  the prototype of the ‘good story’ in human identity is one that receives high marks on these six narrative standards.”-Dan McAdams, The Stories We Live By.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

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

2.10 min coach led gymnastics

for time:

-800m run

-20 burpees

-20 kettlebell swings #53m #35f

Performance & Sport

1.deadlift 70%  x 1, 77.5% x 1, 82.5% 3 (reps) x 5 (sets) in 25 min.

for time:

-run 1 mile

-row 1k

*compare to 07.15.19

Go Speedracer!

07.15.19

“Don’t explain your philosophy.  Embody it.”-Epictetus.

Fitness

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

2.push press 3-3-3-3

for time:

-60 cal. row/bike/ski/run

-400m run

-20 wall ball #20m #14f

Performance & Sport

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

2.push press 3-3-3-3

for time:

-run 1 mile

-row 1k

*compare to 05.17.19

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🏆🏆🏆🏆

05.17.19

“When you have something to say, silence is a lie.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.8 min. coach led mobility

2.power snatch 3-3-3-3-3 work to challenging in 12 min.

for time:

20 alternating hand dumbbell power snatch

-30 cal. row/bike/ski/run

-400m run

-30 hand release pushups

-20 alternating hand dumbbell power snatch

Sport & Performance

1.8 min. coach led mobility

2.2 snatch + 1 overhead squat work to challenging in 12 min.

for time:

-run 1 mile

-row 1k

*compare to 04.04.19

Time to row.

04.04.19

“Fight not to win, but to avoid losing.  A surefire losing strategy.”-Phil Knight, Shoe Dog.

Fitness

1.power snatch work to a heavy single in 12 min.

2.power clean work to heavy single in 15 min.

for time:

-40 wall ball #20m #14f

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

-20 hand release pushups

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

-40 wall ball #20m #14f

Sport & Performance

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

2.clean work to a heavy single in 15 min.

for time:

-run 1 mile

-row 1k

post times to comments

 

Great job Liz in her first individual competition last weekend!

08.15.18

“You’re asking me how a watch works; for now let’s just keep an eye on the time.”-Benico Del Torro, Sicario

Sport & Performance

1.snatch pull (to hip) + snatch high pull + snatch off blocks (@ knee) work to challenging in 12 min.

2.clean pull (to upper thigh) + clean (@knee) off blocks work to challenging in 12 min.

for time:

-run 1 mile

-row 1k

*compare to 07.27.18

Fitness

1.2 power clean (from ground) + 1 front squat work to challenging in 12 min.

2.push press 4-4-4-4-4 work to heavy in 12 min.

for time:

-bike 40 cal.

-run 400m

-40 wall ball #20m #14f

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Shirts are here.

07.06.18

Sport & Performance

1.bench work to a 3RM in 15 min.

2.push press work to a 1RM in 12 min.

*compare both to 05.18.18

-100m/80f cal. on bike

**compare to 05.19.18

Fitness

1.bench work to a 3RM in 15 min.

2.push press work to a 1RM in 12 min.

*compare both to 05.18.18

3-6-9-6-3 reps for time of:

-thruster #75m #55f

-bastards

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Summer heat feeling good this week!

07.03.18

We are focused on the long term development of you, our athletes here at Southern Maryland CrossFit.  We do not promise any quick fixes.  We ever say it never gets any easier, you just get better.

We plan to take care of you and improve your fitness year after year.  Over our ten years in business we have one ten year athlete, three eight year athletes, one seven year athlete, seven five year athletes, four four year athletes, four three year athletes, eight two year athletes, and eight athletes who have been with us at least one year.  We want to take a moment this week to thank the following active athletes who have been here with us for at least one year:

-Mike

-Claudia

-Gabe

-Jonny

-Rob

-Shanay

-Izzy

-Kylie

Sport & Performance

1.find a clean & jerk 1RM in 15 min.

*compare to 05.16.18

for time:

-run 1 mile

-row 1k

**compare to 03.31.18

Fitness

1.find a power clean 1RM in 15 min.

*compare to 05.16.18

“Karen”

for time:

-150 wall ball #20m #14f

**compare to 05.16.18

03.31.18

Sport & Performance

1.deadlift 60% of heaviest 5 done past 5 weeks 10 x 5

for time:

-run 1 mile

-row 1 k

compare to 09.17.17

Fitness

1.deadlift 60% of heaviest 5 done past 5 weeks 10 x 5

4 rounds for time of:

-200m run

-15 air squat

-20 situps

Back to deadlifting on Saturdays.