08.10.19

“If you don’t squat, you ain’t squat.”-Unknown.

Fitness

1.front squat 5RM in 15 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 03.22.19

Performance & Sport

1.front squat 5RM in 15 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 03.22.19

RSCN4995

Maggie roughhousing on the barbell.

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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.

11.24.18

“No one has ever become poor by giving.”-Anne Frank.

Fitness

1.bench 8-8-8-6 work to a heavy 6 following this rep scheme in 12 min.

2.deadlift 4-4-4-4-4 work to a heavy 4 in 15 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 10.01.18

Sport & Performance

1.bench 8-8-8-6 work to a heavy 6 following this rep scheme in 12 min.

2.deadlift 4-4-4-4-4 work to a heavy 4 in 15 min.

for time:

-25 burpee box jump overs “24m “20f

-50 cal. row/bike/ski/run

-25 burpee box jump overs “24m “20f

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10.01.18

“Once more unto the breach, dear friends, once more;
Or close the wall up with our English dead.
In peace there’s nothing so becomes a man
As modest stillness and humility:
But when the blast of war blows in our ears,
Then imitate the action of the tiger;
Stiffen the sinews, summon up the blood,
Disguise fair nature with hard-favour’d rage;
Then lend the eye a terrible aspect;
Let pry through the portage of the head
Like the brass cannon; let the brow o’erwhelm it
As fearfully as doth a galled rock
O’erhang and jutty his confounded base,
Swill’d with the wild and wasteful ocean.
Now set the teeth and stretch the nostril wide,
Hold hard the breath and bend up every spirit
To his full height. On, on, you noblest English.

Whose blood is fet from fathers of war-proof!
Fathers that, like so many Alexanders,
Have in these parts from morn till even fought
And sheathed their swords for lack of argument:
Dishonour not your mothers; now attest
That those whom you call’d fathers did beget you.
Be copy now to men of grosser blood,
And teach them how to war. And you, good yeoman,
Whose limbs were made in England, show us here
The mettle of your pasture; let us swear
That you are worth your breeding; which I doubt not;
For there is none of you so mean and base,
That hath not noble lustre in your eyes.
I see you stand like greyhounds in the slips,
Straining upon the start. The game’s afoot:
Follow your spirit, and upon this charge
Cry ‘God for Harry, England, and Saint George!'”-William Shakespeare, Henry V.

Fitness

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

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 05.02.18

Sport & Performance

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

AMRAP in 12 min. of:

-10 thrusters #115m #85f

-15 chest to bar pullups

-10 bastards

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RSCN2625

Monday’s mean gymnastic work.

05.02.18

Sport & Performance

1.1 clean & jerk @ 85% of 1RM every 90 seconds for 12 min.

2.split press 4-4-4-4 work to heavy in 10 min.

3 rounds for time of:

-400m run

-21 kettlebell swing #70m #53f

-12 plyo pushups

Fitness

1.power clean 2-1-1-1-1-1 work to heavy in 12 min.

2.split jerk 2-2-2-2 work to challenging in 10 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

*compare to 01.18.18

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_F8A6926

Calm before the Fran storm.

Read:

Why Choose Us?

05.01.18

Sport & Performance

1.1 snatch @ 85% every 90 seconds for 12 min.

2.overhead squat 3-3-3-3 work to heavy in 10 min.

“Fran”

21-15-9 reps for time of:

-thrusters #95m #65f

-pullups

Fitness

1.power snatch 2-1-1-1-1-1 work to challenging in 12 min.

2.front squat 5-5-5-5 work to challenging in 10 min.

3 rounds for time of:

-400m run

-21 kettlebell swings #53m #35f

-12 burpees

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Terri’s final month with us and she earned the top spot for Master’s Females as SMD Regionals as well as a top 150 in the world for her division after the AGOQ.