12.20.19

“I find your lack of faith disturbing.”-Darth Vader.

This is the last day 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

1.push press work to a 1RM in 15 min.

*compare to 08.05.19

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 10.03.19

Performance & Sport

1.split jerk work to a 1RM in 15 min.

*compare to 08.09.19

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 10.03.19

10.03.19

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson

Click here to Support Iron Crab Barbell at USAPL Raw Nationals

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

Fitness

1.front squat 5RM in 18 min.

*compare to 08.10.19

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 06.11.19

Performance & Sport

1.front squat 5RM in 18 min.

*compare to 08.10.19

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 06.11.19

Practice now, see goals achieved later.  

Read:

Two Opens

October ’19 Cancellations and Events

 

06.11.19

“If you train hard, you’ll not only be hard, you’ll be hard to beat.”-Hershel Walker.

Fitness

1.bench find a 1RM in 18 min.*

*compare to 01.19.19

2.press find a 1RM in 12 min.*

*compare to 10.18.18

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 01.15.19

Sport & Peformance

1.bench find a 1RM in 18 min.*

*compare to 01.19.19

2.press find a 1RM in 12 min.

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 01.15.19

post loads and reps to comments

No escape in this workout.

 

 

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

 

11.29.18

“As children we are not afraid of the future or ashamed of the past.  Our normal human tendency is to enjoy life, to play, to explore, to be happy, and to love.”-Don Miguel Ruiz, The Four Agreements.

Fitness

1.7 min. coach led mobility

2.deadlift 4 x 4 @ 80% of heaviest done last week in 15 min.

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

Sport & Performance

1.7 min. coach led mobility

2.alternating every 90 seconds for 12 min. between:

-deadlift 10@ 135m/95f, 8 @ 185m/125f, 6 @ 225m/#155f, 4 @ 275m/185f

-max UB handstand pushups

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

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

Pain cave coming.

10.15.18

“Don’t have $100 shoes and a 10 cent squat.”-Louie Simmons.

Fitness

1.squat work to a near maximal* three rep in 18 min.

*this can range from heavy 3 to true 3RM depending on how you feel, if you have missed several squat days, work to heavy, if you are working on heaviest sets of 5 you have ever done during this cycle, feel free to attempt a true 3RM

**compare 3RM squat on 08.27.18

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 08.31.18

Sport & Performance

1.squat work to a near maximal* three rep in 18 min.

*this can range from heavy 3 to true 3RM depending on how you feel, if you have missed several squat days, work to heavy, if you are working on heaviest sets of 5 you have ever done during this cycle, feel free to attempt a true 3RM

**compare to 3RM squat on 08.27.18

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 08.31.18

post loads and total reps to comments

Who is gonna ring that bell this week?

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

The classic test is back.

Read:

September ’18 Class Cancellations

05.15.18

Sport & Performance

1.snatch work to a 1RM in 15 min.*

*compare to 10.12.17

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 01.16.18

Fitness

1.power snatch work to a 1RM in 15 min.

*compare to 01.16.18

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 pullups

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

-3 min. max reps toes to bar

**compare to 01.16.18

post loads and reps to comments

 

Read:

All Regional Workouts Announced

01.16.18

REMINDERS: No 11am classes today!!!!

Sport & Performance

1.take 15 min. to find a 1RM snatch off the blocks

*compare to 06.20.17

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 11.27.17

Fitness

1.take 15 min. to find a 1RM power snatch

*compare to 10.18.17

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 11.27.17

We heart wall ball.