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

01.15.19

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”-Vince Lombardi.

Fitness

1.power clean 1RM in 15 min.

*compare to 10.16.18

with a constantly running clock set for 15 min. perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps hand release pushups

-3 min. max reps cal. row/bike/ski

-3 min. max reps toes to bar

*compare to 11.29.18

Sport & Performance

1.clean off blocks 1RM in 15 min.

*compare to 10.17.18

with a constantly running clock for 15 min. perform:

-3 min. max cal. row

-3 min. max bar muscle ups

-3 min. max cal. bike

-3 min. max ring muscle ups

-3 min. max double unders

*compare to 11.29.18

post total rounds completed/total rounds available or reps from each to comments

rscn3439

 

10.17.18

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”-Arnold Schwarzenegger.

Fitness

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

*compare to 08.29.18

2.deadlift work to a 2RM in 18 min.

*compare to 08.28.18

for time:

-20 alternating hand dumbbell power snatch (you pick the weight)

-20 burpees

-20 alternating hand dumbbell power snatch

Sport & Performance

1.snatch off blocks 1RM in 15 min.

2.clean off blocks 1RM in 18 min.

*compare both to 08.30.18

for time:

-row 3k

FSCN2785

May your 5 x 5 sets pay off today.

08.30.18

“It is not the mountain we conquer but ourselves.”-Sir Edmund Hillary.

Sport & Performance.

1.snatch 1RM off blocks in 15 min.

*compare to 01.16.18

2.clean 1RM off blocks in 15 min.

*compare to 06.20.17

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

*compare to 03.17.18

Fitness

1.power clean 1RM in 15 min.

*compare to 07.03.18

2.strict press 1RM in 15 min.

15-10-5 reps for time of:

-cal. row/bike/ski/run

-toes to bar

post times to comments

FSCN2277

Fall isn’t here yet.