04.02.20

“Zen teacher Lewis Richmond tells the story of hearing Shunryu Suzuki sum up Buddhism in two words.  Suzuki had just finished giving a talk to a group of Zen students when someone in the audience said, ‘You’ve been talking about Buddhism for nearly an hour, and I haven’t been able to understand a thing you said.  Could you say one thing about Buddhism I can understand?’ After the laughter died down, Suzuki replied calmly, ‘Everything changes.’ Those words, Suzuki said, contain the basic truth of existence: Everything is always in flux.  Until you accept this, you won’t be able to find true equanimity.”-Phil Jackson, 11 Rings.

Day 17 shutdown.  For those lucky few with a home gym, how is this bizarre test week treating you?  For those of you just keeping moving, we applaud you.  We started with minimal equipment ourselves in late 2006-07 when we were introduced to CrossFit.  So we do understand the struggle, and we are working on keeping you engaged and being as creative as possible.  If you need ideas, reach out!

COVID-19 at home

AMRAP in 10 min.

-100ft shuttle run (50ft. down, 50 ft. back)

-25 dumbbell or kettlebell (or paint can) swings

-15 plyo pushups (be as explosive as possible)

Fitness, Performance, & Sport

1.front squat 1RM in 25 min.

*compare to 12.21.19

AMRAP in 10 min. of:

-100ft. shuttle run (50ft. down, 50 ft. back)

-25 kettlebell swings #53m #35f

-15 plyo-pushups

 

12.21.19

“Peace on earth will come to stay, when we live Christmas every day.”-Henry Van Dyke.

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Fitness

1.front squat 1RM in 15 min.

*compare to 06.13.19

AMRAP in 10 min. of:

-30 cal. row/ski or 20 cal. bike/run

with the remaining time start with 3 reps of each movement and add 3 reps after each completed round (ie-3,6,9,12,15, etc.) of:

-shoulder to overhead anyway #115m #75

-burpees

Performance & Sport

1.front squat 1RM in 15 min.

*compare to 06.13.19

AMRAP in 10 min. of:

-30 cal. row/ski or 20 cal. bike/run

with the remaining time start with 3 reps of each movement and add 3 reps after each completed round (ie-3,6,9,12,15, etc.) of:

-shoulder to overhead anyway #50m #35f dumbbells

-burpees

 

04.05.19

“Oneness-in some way, shape, or form, it’s what every person I’ve ever met has been seeking.”-Phil Knight, Shoe Dog.

Fitness

1.front squat work to a 1RM in 15 min.

*compare to 01.16.19

for time:

-500m row AFAP

*compare to 01.16.19

Sport & Performance

1.front squat work to a 1RM in 15 min.

*compare to 01.16.19

for time:

-bike 50 cal. AFAP

*compare to 01.16.19

rscn3567

Trucking towards the weekend.

01.16.19

“Through the years, I have combined meditation, action, and the Iron into a single strength.  I believe that when the body is strong, the mind thinks strong thoughts.  Time spent away from the Iron makes my mind degenerate.  I wallow in a thick depression.  My body shuts down my mind.”-Henry Rollins.

Fitness

1.front squat 1RM in 15 min.

*compare to 10.20.18

for time:

-500m row AFAP

*compare to 10.16.18

Sport & Performance

1.front squat 1RM in 15 min.

*compare to 10.20.18

for time:

-bike 50 cal. AFAP

*compare to 10.16.18

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fscn3349

Liz front squatting big!

08.31.18

“People do not decide to become extraordinary.  They decide to accomplish extraordinary things.”-Sir Edmund Hillary.

Sport & Performance

1.front squat 1RM in 15 min.

*compare to 07.05.18

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

-3 min. max cal. on bike

-3 min. max reps bar muscle ups

-3 min. max cal. on rower

-3 min. max reps handstand pushups

-3 min. max reps wall ball #20m #14f

**compare to 05.15.18

Fitness

1.front squat 1RM in 15 min.

*compare to 07.05.18

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 pullups

-3 min. max reps burpee box jump overs “24m “20f

-3 min. max reps toes to bar

**compare to 05.15.18

_F8A5410

The classic test is back.

Read:

September ’18 Class Cancellations

07.05.18

Sport & Performance

1.take 15 min. to find a 1RM front squat

*compare to 05.17.18

for time:

-10 clean #135m #95

-5 burpees

-8 clean #155m #105f

-4 burpess

-6 clean #185m #115f

-3 burpees

-4 clean #205m #125f

-2 burpees

-2 clean #225m #135f

-1 burpee

**compare to 05.17.18

Fitness

1.take 15 min. to find a 1RM front squat

*compare to 05.17.18

15-12-9 reps for time of:

-power clean #115m #75f

-toes to bar

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