11.08.19

“At times our own light goes out and is rekindled by the spark from another person.  Each of us has to think with deep gratitude of those who have lighted the flame within us.”-Albert Schweitzer.

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

Fitness, Performance, and Sport

1.bench 8 x 3 @ 85% of last week in 15 min.

AMRAP in 10 min. of:

-20 wall ball #20m #14f

-30 cal. row

Friday Night Lights 5pm-7pm

1.take 7 min. to warmup to ring muscle ups via gymnastics drills

2.3 min. bike at a moderate pace

CrossFit Games Open Workout 20.5

partition any way you please, for time (with a 20 min. cap) of:

-40 muscle ups

-80 wall ball #20m #14f

-120 cal. row

post rounds and reps or time to comments or leaderboard

FSCN5490

Finally a workout where strategy is at the forefront.

10.25.19

“To accomplish great things, we must dream as well as act.”-Richard Bach.

Click here to join us in our Fall Into Fitness Special

Click here to vote us Best Gym and Best Specialty Studio

Fitness, Performance, and Sport

1.bench 10 x 5 @ 85% of last Friday

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

Friday Night Lights

5-7pm

1)alternating EMOM for 6 min. of:

-3 deadlift (build to workout weight)

-1-5 hand release pushups or handstand pushups (based on your skill)

CrossFit Games Open Workout 20.3

*compare to 03.17.18

with a 9 min. cap complete:

21-15-9 reps of:

-deadlift #225m #155f

-handstand pushups

then

-21 deadlift #315m #205f

-50ft. HS walk

-15 deadlift #315m #205f

-50ft. HS walk

9 deadlift #315m #205f

-50ft. HS walk

post times to comments or leaderboard

Read:

2020 Southern Maryland Regionals Leaders After Week 2

 

10.18.19

“We last longer if we compete against ourselves for the good of others instead of competing against others for the good of ourselves.”-Simon Sinek.

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

Click here to vote us Best Gym & Best Specialty Fitness Studio

REMINDERS: No 11am classes today!

Good luck today to Coach Amy & Terri at USAPL Raw Nationals! Terri competes in Flight 2A, Amy competes in Flight 2B.

Click here for live feed

Click here for live scoring

Fitness, Performance, & Sport

1.bench 10-10-10-10-10 work to a heavy 10 in 15 min.

AMRAP in 10 min of:

-4 dumbbell thruster (pick your own weight)

-6 toes to bar

-24 double unders

Friday Night Lights from 5pm-7pm

CrossFit Games Open workout 20.2

AMRAP in 20 min. of:

-4 dumbbell thruster #50m #35 f

-6 toes to bar

-24 double unders

 

10.11.19

“Gratitude is not only the greatest of virtues, but the parent of all others.”-Cicero.

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

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

Click here to vote us Best Gym & Best Specialty Gym in Southern Maryland!

Fitness, Performance, & Sport

1.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.02.19

AMRAP in 15 min. of:

-8 ground to overhead #95m #65f

-10 bar facing burpees

*call time if you finish 10 rounds before the 15 min.

Friday Night Lights from 5-7pm

alternating EMOM for 6 min. of:

-2,4,6 ground to overhead anyway #95m #65f

-2,4,6 bar facing burpees

CrossFit Games Open Workout 20.1

10 rounds for time of:

-8 ground to overhead anyway #95m #65f

-10 bar facing burpees

*15 min. cap

post rounds and reps or times to comments or leaderboard

Thank you everyone who donated to Suffer-a-thon 2019 to benefit Iron Crab Barbell!

 

 

 

05.20.19

“Service to others is the rent you pay for your room here on earth.”-Muhammad Ali.

Fitness

1.squat 6 x 5 @ 80% of heaviest done last week

AMRAP in 17 min. of:

-400m run

-6 burpees

-8 deadlift #95m #65f

-10 hang power clean #95m #65f

-12 shoulder to overhead anyway #95m #65f

Sport & Performance

1.3 front squat / 6 back squat x 6 @ 90% of 1RM front squat

CrossFit Games Open Workout 13.1

AMRAP in 17 min. of:

-40 burpees

-30 snatch anyway #75m #45f

-30 burpees

-30 snatch anyway #135m #75f

-20 burpees

-30 snatch anyway #165m #100f

-10 burpees

-max reps snatch anyway #210m ##120f

post rounds and reps or total reps to comments

RSCN4067

The face you make when you realize the summer heat might have finally arrived.

05.16.19

“Speak your mind.  Put your desires forward, as if you had a right to them-at least the same right as others.   Walk tall and gaze forthrightly ahead.  Dare to be dangerous. Encourage serotonin to flow plentifully through the neural pathways.”-Jordan Peterson, 12 Rules For Life.

Fitness

1.front squat 6-6-6-6-6 work to heavy in 15 min.

AMRAP in 7 min. of:

start with 3 reps of each movement, and go up by 3 reps each round, ie; 3, 6, 9, 12 of

-ground to overhead anyway #95m #65f

-toes to bar

Sport & Performance

1.3 front squat / 6 back squat @ 94% of Monday x 6

CrossFit Games Open Workout 13.4

AMRAP in 7 min. of:

start with 3 reps of each movement, and go up by 3 reps each round, ie; 3, 6, 9, 12 of

-ground to overhead anyway #135m #95f

-toes to bar

post rounds and reps to comments

smdregmensevent2-34

Who else feels like this on front squat day?

03.22.19

“It’s never just business.  It never will be.  If it ever does become just business, that will mean that business is very bad.”-Phil Knight, Shoe Dog.

Fitness, Performance, and Sport

1.front squat 3-3-3-3-3

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 11.24.18

Friday Night Lights from 5:15-7:15pm

1.alternating EMOM for 6 min. of:

-8/5 cal. row/bike

-2-5 pullups/chest to bar pullups

-2-5 thrusters (build to your weight)

CrossFit Games Open Workout 19.5

33-27-21-15-9 reps for time of:

-thrusters #95m #65f

-chest to bar pullups

 

How every Open workout with thrusters feels.

03.15.19

“How can I leave my mark on the world, I thought, unless I get out there and see it first?”-Phil Knight, Shoe Dog.

Fitness, Performance, and Sport

1.front squat 3-3-3-3-3 work to challenging in 12 min.

CrossFit Games Open Workout 19.4

for time, with a 12 min. cap (including forced rest):

3 rounds of:

-10 snatch anyway #95m #65f

-12 bar facing burpees

rest 3 min.

3 rounds of:

-10 bar muscle ups

-12 bar facing burpees

Friday Night Lights from 5:15pm-7:15pm

1.alternating EMOM for 6 min. of:

-3 snatch anyway (build to your weight)

-3 bar facing burpees

-1-3 bar muscleups or pullup (depending on division)

CrossFit Games Open Workout 19.4

for time, with a 12 min. cap (including forced rest):

3 rounds of:

-10 snatch anyway #95m #65f

-12 bar facing burpees

rest 3 min.

3 rounds of:

-10 bar muscle ups

-12 bar facing burpees

post total reps or times to comments or leaderboard

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This little taste of spring has been nice.  Will it last?

Read:

19.1 Analysis

19.2 Analysis

19.3 Analysis

Post 19.3 Rankings