03.31.20

“…But I hope our wisdom will grow with our power, and teach us, that the less we use our power, the greater it will be.” – Thomas Jefferson

Day 15 shutdown.  How was that Mandate Monday for everyone? Next week Martial Law Monday?

Which leads me to the question, how much power can a democratic government enforce until it no longer has a democracy.  If one person’s freedoms end where another person’s freedom begins, what rights does the government have to stifle our freedoms based on arbitrary essential/non-essential selections.

Food, water, shelter are essential for life, as are the now famous life, liberty, and the pursuit of happiness.  But what if the government says to many small business owners, “Yes, you have a skill that people are willing to pay money for, and you have worked at that skill for a decade, possibly several; to pursue your happiness, but we now find it that you can no longer do that.  You do not have the money to influence us.  You are not big banks, big real estate, big pharmaceuticals, big technology, or big chain businesses.  Do not worry, we will say we cannot separate the medical crisis from the economic crisis, and we can do without you, but we cannot do without those who are too big to fail.  This will strengthen or relationships with those big businesses, and they too will be indebted to us.  If you lose your house or your business, we can offer you a “loan,” and you will be indebted to us also.  Now close, or we will put you in jail and cripple you financially.”

Now, we realize that this pandemic is serious, and we do not want lives to be lost, and we want to and are doing our part to flatten the curve so this does not become more serious, But the above is some food for thought in these trying times.  On a more fitness related note, check out the links below.

COVID-19

with a constantly running clock set for 15 min. perform 3 rounds of:

-1 min. max reps jumping jacks

-1 min. max reps mountain climbers

-1 min. max reps jump rope

-1 min. max reps burpees

-1 min. max reps weighted situps (hold a can, jug, or any weighted object behind your head)

Fitness

1.power snatch work to a 1RM

*compare to 12.16.19

2.power clean work to a 1RM

*compare to 12.16.19

with a constantly running clock set for 15 min. perform 3 rounds of:

-1 min. max reps box jumps “24m “20f

-1 min. max reps mountain climbers

-1 min. max reps double unders

-1 min. max reps burpees

-1 min. max reps weighted situps

Performance & Sport

1.snatch work to a 1RM

*compare to 08.17.19

2.clean work to a 1RM

1 min. max reps box jumps “30m “24f

-1 min. max reps mountain climbers

-1 min. max reps double unders

-1 min. max reps burpees

-1 min. max reps weighted situps

Read:

The Garage Gym

The Garage Gym 2

Homemade parallettes

Watch:

12.16.19

“Train yourself to let go of everything you fear to lose.”-Yoda.

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!

Coaches Lonnie & Sam want to thank all who came to the Boxmas Party and everyone who gave us such a thoughtful gift, we appreciate all of you!

Fitness

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

*compare to 10.04.19

2.power clean work to a 1RM in 15 min.

*compare to 10.05.19

for time:

-row 500m AFAP

*compare to 08.05.19

Performance & Sport

1.snatch off the blocks work to a 1RM in 15 min.

*compare to 10.04.19

2.clean off the blocks work to a 1RM in 15 min.

*compare to 01.15.19

for time:

-bike 40m/25f cal.

*compare to 08.05.19

post loads and times to comments

10.04.19

“If you can’t accept losing, you can’t win.” – Vince Lombardi

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.power snatch work to a 1RM in 18 min.

*compare to 08.07.19

“Karen”

for time:

-150 wall ball #20m #14f

*compare to 12.11.18

Performance & Sport

1.snatch off blocks work to a 1RM in 18 min.

*compare to 01.18.19

every 3 min. for 12 min. perform:

-50 double unders

-max unbroken HSPU

rest the remainder of the 3 min. in each round

*score is total HSPU

*compare to 08.07.19

post times or total reps to comments

Read:

Two Opens

Oct. 19. Cancellations & Events

08.07.19

“Any weight you make is better than any weight you miss.”-Greg Everett.

Fitness

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

*compare to 06.14.19

2.power clean work to a 1RM in 15 min.

*compare to 06.12.19

12-9-6 reps for time of:

-toes to bar

-cal. r/b/s/r

Performance & Sport

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

*compare to 06.14.19

2.clean & jerk work to a 1RM in 15 min.

*compare to 06.12.19

every 3 min. for 12 min. perform:

-50 double unders

-max unbroken HSPU

rest the remainder of the 3 min. in each round

*score is total HSPU

post loads and times or reps to comments

 

06.14.19

“Your love for what you do and willingness to push yourself where others aren’t prepared to go is what will make you great.”-Laurence Shahlaei.

REMINDERS: no 11am classes today, Friday, June 14, 2019!!!!

Fitness

1.power snatch 1RM in 15 min.

*compare to 01.18.19

AMRAP in 10 min. of:

-5 situps

-10 hand release pushups

-15 air squat

Performance & Sport

1.snatch 1RM in 15 min.

*compare to 05.18.18

AMRAP in 10 min. of:

-5 chest to bar pullups

-10 plyo-pushups

-15 air squat

post loads and rounds & reps to comments

RSCN4186

Mat with a solid snatch setup.

 

01.18.19

“Don’t ask for a lighter load, but rather for a stronger back.”-Unknown.

Fitness

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

*compare to 05.15.18

15-10-5 reps for time of:

-cal. row/bike/ski/run

-toes to bar

*compare to 10.18.18

Sport & Performance

1.snatch off blocks work to a 1RM in 15 min.

*compare to 10.17.18

for time:

-100 double unders

-50 overhead squat #95m #65f

-25 burpee box jump overs “24m “20f

post times to comments

fscn3520

Teammates yelling at you makes you do burpee box jumps faster.

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