10.15.20

“Nothing is miserable unless you think it so; and on the other hand, nothing brings happiness unless you are content with it.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Fitness, Performance, & Sport

1.deadlift 60% x 5, 70% x 4, 80% x 3, take the remainder of the time of the 25 min. to find a 1RM*

*compare to 04.01.20 or 12.19.19

for time:

-row 500m AFAP

post times to comments

04.01.20

“There’s a Zen saying I often cite that goes, ‘Before enlightenment, chop wood, carry water.  After enlightenment, chop wood, carry water.’ The point: Stay focused on the task at hand rather than dwelling on the past or worrying about the future.”-Phil Jackson, 11 Rings.

Day 16 shutdown.  Thank you to all of you who have shown us support during this insane time we are all sharing on the earth.  All I know is we are so humbled to the point of tears for those of you who truly are our tribe and our community.  The gym is Lonnie and myself’s sole income, so we do not have the luxury as some gym owners might of falling back on the other spouse’s essential income.  We are and will do everything in our power to keep lending out equipment, making videos, programming for you, and making you the best you can be in these trying times.  Also, check out what CrossFit is doing to support all of us gym owners while the government keeps you away and our doors closed to you.

COVID-19 at home

“Duffle Bag DT”

5 rounds for time of:

-12 deadlift

-9 hang power clean

-6 shoulder to overhead anyway

*take a sandbag, buy a 50lb. bag of play sand from Lowe’s or Home Depot (essential) and wrap it in a plastic bag with duct tape, get out a suitcase, backpack or dufflebag and fill it with clothes and other items to perform the workout

Fitness, Performance, & Sport

1.deadlift 1RM in 35 min.

*compare to 12.19.19

3 rounds for time of:

-15 burpees

-12 deadlift

-9 hang power clean

-6 shoulder to overhead anyway

*RX weight is #155m #105f, but use whatever weights and bars you have available and go hard

 

12.19.19

 “Yeah, I’m responsible now, the price you pay for being successful.” — Lando Calrissian

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!

Fitness, Performance, & Sport

1.deadlift work to a 1RM in 20 min.

*compare to 06.15.19or 3RM on 10.01.19

for time:

-30 burpees

-30 kettlebell swings*

*#53m #35f for Fitness, #70m #53f for Performance & Sport

 

06.15.19

“No matter how good you get you can always get better, and that’s the exciting part.”-Tiger Woods.

Fitness

1.deadlift 1RM in 20 min.

*compare to 01.17.19

2 rounds of:

-1 min. max reps deadlift

rest 1 min.

-1 min. max reps burpees

rest 1 min.

-1 min. max reps hang power clean

rest 1 min.

-1 min. max reps toes to bar

rest 1 min.

-1 min. max reps shoulder to overhead anyway

rest 1 min.

-1 min. max reps cal. row/bike/ski/run

rest 1 min.

*one bar loaded to #115m #75f

**compare to 04.01.19

Performance & Sport

1.deadlift 1RM in 20 min.

*compare to 01.17.19

2 rounds of:

-1 min. max reps deadlift

rest 1 min.

-1 min. max reps burpees

rest 1 min.

-1 min. max reps hang power clean

rest 1 min.

-1 min. max reps bar muscle ups

rest 1 min.

-1 min. max reps shoulder to overhead anyway

rest 1 min.

-1 min. max reps cal. row/bike/ski/run

rest 1 min.

*one bar loaded to #155m #105f

**compare to 04.01.19

post loads and total reps to comments

DSCN4377

Last day of test week! Pull big!

01.17.19

“The meet doesn’t start ’til the bar hits the floor.”-unknown.

Fitness

1.deadlift work to a 1RM in 20 min.

*compare to 2RM on 10.17.18

AMRAP in 13 min. of:

-15 box jumps “24m “20f

-20 kettlebell swings #53m #35f

-25 goblet squats #53m #35f

-30 situps

Sport & Performance

1.deadlift work to a 1RM in 20 min.

*compare to 2RM on 10.16.18

CrossFit Games Open Workout 17.4

AMRAP in 13 min. of:

-55 deadlift #225m #155f

-55 wall ball #20m #14f

-55 cal. row

-55 handstand pushups

*compare to 02.08.18

post loads, rounds and reps or total reps to comments

rscn3401

A solid setup leads to a solid execution.