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

11.26.19

“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”-Marcel Proust.

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

Fitness

1.squat 5 x 5 (add 5lbs from last session) in 15 min.

2.push press 5-5-5-5 work to heavy in 10 min.

“Dirty 30”

for time:

-30 box jumps “24m “20f

-30 jumping pullups

-30 kettlebell swings #53m #35f

-30 steps walking lunge

-30 knees to elbows

-30 push press #45m #35f

-30 back extension

-30 wall ball #20m #14f

-30 burpees

-30 double unders

Performance & Sport

Juggernaut 9/12

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

“Filthy 50”

for time:

-50 box jumps “24m “20f

-50 jumping pullups

-50 kettlebell swings #53m #35f

-50 steps walking lunge

-50 knees to elbows

-50 push press #45m #35f

-50 back extension

-50 wall ball #20m #14f

-50 burpees

-50 double unders

post times to comments

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11.16.19

“Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.”-John Milton.

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

Fitness

1.squat 6 x 3 @ 85% of heaviest done on Monday

“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 jumps “24m “20f

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

-1 min. max reps cal. on rower

1 min. rest between rounds

*compare to 08.24.19

Performance & Sport

Juggernaut 6/12

1.squat 50% x 5, 60% x 3, 70% x 2, 80% x max reps*

*goal is 8 or more

“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 jumps “24m “20f

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

-1 min. max reps cal. on rower

1 min. rest between rounds

*compare to 08.24.19

post total reps to comments

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11.04.19

“Gratitude unlocks the fullness of life.  It turns denial into acceptance, chaos into order, confusion into clarity.  It can turn a meal into a feast, a house into a home, a stranger into a friend.”-Melody Beattie.

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

Fitness

1.hang (@knee) power snatch 2-2-2-2-2 work to challenging in 12 min.

2.hang (@knee) power clean 2-2-2-2-2 work to challenging in 12 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 08.10.19

Performance & Sport

1.snatch off blocks work to a heavy 2 in 12 min.

2.clean off blocks work to a heavy 2 in 12 min.

for time:

-21 thrusters #95m #65f

-21 pullups

-15 thrusters #115m #85f

-15 chest to bar pullups

-9 thrusters #135m #95f

-9 bar muscle ups

post times to comments

RSCN5071

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

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

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