10.04.19

“If you can’t accept losing, you can’t win.” – Vince Lombardi

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Click here to start with us on our Fall Into Fitness Special today

Fitness

1.power snatch work to a 1RM in 18 min.

*compare to 08.07.19

“Karen”

for time:

-150 wall ball #20m #14f

*compare to 12.11.18

Performance & Sport

1.snatch off blocks work to a 1RM in 18 min.

*compare to 01.18.19

every 3 min. for 12 min. perform:

-50 double unders

-max unbroken HSPU

rest the remainder of the 3 min. in each round

*score is total HSPU

*compare to 08.07.19

post times or total reps to comments

Read:

Two Opens

Oct. 19. Cancellations & Events

Advertisements

10.02.19

“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Click here to start with us today on our Fall Into Fitness Special

Fitness

1.bench work to a 3RM in 18 min.

*compare to 07.06.18

2.split jerk work to a 1RM in 15 min.

*compare to 08.09.19

for time:

-40m/25f cal. on bike

*compare to 06.13.19

Performance & Sport

1.bench work to a 3RM in 18 min.

*compare to 07.06.18

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

for time:

-row 1k

post times to comments

smdregmensevent2-50

Read:

Two Opens!

October ’19 Cancellations and Events

09.03.19

“People are like dirt.  They can either nourish you and help you grow as a person or they can stunt your growth and make you wilt and die.”-Plato.

Happy first day of school to our Charles County parents, children, and teachers!

Click here to support Iron Crab Barbell at USAPL Raw Nationals!!!

Fitness

1.deadlift 5-5-5-5-5 work to a heavy 5 in 15 min.

2.10 min. coach led gymnastics

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 07.09.19

Performance & Sport

1.deadlift 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1, 85% x max reps in 25 min.

3 rounds for time of:

-400m run

-21 wall ball #20m #14f

-12 toes to bar

post times to comments

DSCN4446

 

08.24.19

A Dream Within A Dream

Take this kiss upon the brow!
And, in parting from you now,
Thus much let me avow —
You are not wrong, who deem
That my days have been a dream;
Yet if hope has flown away
In a night, or in a day,
In a vision, or in none,
Is it therefore the less gone?
All that we see or seem
Is but a dream within a dream.
I stand amid the roar
Of a surf-tormented shore,
And I hold within my hand
Grains of the golden sand —
How few! yet how they creep
Through my fingers to the deep,
While I weep — while I weep!
O God! Can I not grasp
Them with a tighter clasp?
O God! can I not save
One from the pitiless wave?
Is all that we see or seem
But a dream within a dream?-Edgar Allan Poe
REMINDERS: ROMWOD intro with Coach Matt at 7:15am today!

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.3 position (hip, knee, floor) power clean challenging in 12 min.

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jump “20m/f

-1 min. max reps push press #75m #55f

-1 min. max reps row for cal.

1 min rest between rounds

*compare to 06.03.19

Performance & Sport

1.clean pull + clean + front squat + jerk off blocks challenging in 12 min.

“Fight Gone Bad”

3 rounds of:

-1 min. max reps wall ball #20m #14f

-1 min. max reps hang power clean #75m #55f

-1 min. max reps box jump “20m/f

-1 min. max reps push press #75m #55f

-1 min. max reps row for cal.

1 min rest between rounds

*compare to 06.03.19

post total reps to comments

FSCN5070

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

 

07.09.19

“The laborer deals with the land; physicians and doctors with the body, the wise man with his own mind.”-Epictetus.

Take advantage of our Beat The Heat Summer Special today!

Fitness

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

“Helen”

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 pullups

*compare to 08.18.18

Performance & Sport

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

3 rounds for time of:

-400m run

-21 kettlebell swings #70m #53f

-12 toes to bar

post times to comments

FSCN4629