09.26.19

“I call the characters that come to dominate our life stories imagoes.  Our life stories may have one dominant imago or many.”-Dan McAdams, The Stories We Live By.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.10 min. coach led mobility

2.front squat 3 x 3 @ 90% of heavy 3 last Thursday in 15 min.

for time:

-400m run

-30 cal. row/bike/ski/run

-20 double unders

*compare to 08.09.19

Performance & Sport

Smalov Jr. 12/12

1.squat 3 x 10 @ 85% +______ lbs.

*if this percentage was easy last time, add 10-20lbs

if this percentage was tough, but doable, add 5-10lbs

if this percentage was uncompleted, do not add weight

for time:

-400m run

-30 burpees

-20 bar muscle ups

*compare to 08.09.19

DSCN2122

Enjoy running outside while we can, soon all the doors will be shut!

Read:

Two Opens!

Oct. ’19 Class Cancellations & Events

 

09.23.19

“Creating a personal myth that contains a rich but finite source of characterization-a suitable cast of imagoes-enables an individual to resolve the problem of simultaneously being the many and the one.”-Dan McAdams, The Stories We Live By.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Since CrossFit eliminated all of it’s social media except for it’s actual website, I know it’s kind of hard to keep up with what might be going on in the larger CrossFit world outside of our own box.  But, the second CrossFit Open of the year will be starting in just a few weeks.  That is right, you guys get a two-for-one in 2019!  Starting each week for 5 consecutive weeks on Thursday, Oct. 10, 2019.  Who can sign up you ask? ANYONE.  What does signing up cost you other than $20? Nothing, in fact, we think this is one of the best ways to test your fitness.  No travel cost.  Get judged locally on a workout we are going to make you do anyways.  Get to sign up, and for most people, something cool happens when you actually commit.  Look for a post this week for further info!

Fitness

1.squat 3 x 3 @ 90% of heaviest done last Monday

for time:

-600m run

-20 front squat #75m #55f

-400m run

-20 hang power clean #75m #55f

-200m run

-20 shoulder to overhead #75m #55f

Performance & Sport

Smalov Jr. 11/12

1.squat 4 x 8 @ 80% + ______lbs.

*if this percentage was easy last time, add 10-20lbs

if this percentage was tough, but doable, add 5-10lbs

if this percentage was uncompleted, do not add weight

for time:

-200ft. 1 arm overhead walking lunge #50m #35f

-20 burpee box jump overs

-5 bar muscle ups

-100ft. 1 arm overhead walking lunge #50m #35f

-15 burpee box jump overs

-7 bar muscle ups

-50 ft. 1 arm overhead walking lunge #50m #35f

-10 burpee box jump overs

-9 bar muscle ups

post times to comments

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Two Open’s in one year!

 

 

09.09.19

“Hankiss finds that young adults tend to use one of four different kinds of ‘strategies’ in constructing their ontologies of the self: the dynastic (a good past gives birth to a good present), the antithetical (a bad past gives birth to a good present), the compensatory (a good past gives birth to a bad present), and the self-absolutory (a bad past gives birth to a bad present).”-Dan McAdams, The Stories We Live By.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.squat 5 x 5 @ 85% of heaviest 5 done last Mon.

3 rounds for time of:

-200m run

-21 shoulder to overhead anyway #95m #65f

-12 hand release pushups

Performance & Sport

Smalov Jr. 7/12

1.squat 4 x 8 @ 80% + _________lbs.*

*if this percentage was easy last time, add 10-20lbs

if this percentage was tough, but doable, add 5-10lbs

if this percentage was uncompleted, do not add weight

3 rounds for time of:

-400m run

-21 shoulder to overhead anyway #115m #85f

-12 chest to bar pullups

post times to comments

Good luck Justin at the HITT Championships this week!

09.05.19

“The beginning is the most important part of the work.”-Plato.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Fitness

1.10 min. coach led mobility

2.front squat 5-5-5-5-5 work to a challenging 5 in 15 min.

every 3 min. for 15 min. perform:

-5-10 toes to bar

-15 kettlebell swings #53m #35f

-20 air squat

rest the remainder of the 3 min. each round

Performance & Sport

1.squat 5 x 7 @ 75% + _________ lbs.*

*if this percentage was easy last time, add 10-20lbs

if this percentage was tough, but doable, add 5-10lbs

if this percentage was uncompleted, do not add weight

alternating EMOM for 15 min. of:

-max UB bar muscle ups

-max UB handstand pushups

-max UB double unders

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

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If George can get this low, you can get this low.

09.02.19

“We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.”-Plato.

REMINDERS: No 6:00-7:30am Open Gym, No 5:15pm, 6:15pm, or 7:15pm classes

Happy Labor Day!!

Fitness

1.squat 5-5-5-5-5 work to a challenging 5 in 15 min.

AMRAP in 12 min. of:

-3 deadlift

-6 hang power clean

-9 thruster

-12 hand release pushups

-200m run

*one bar loaded to #95m #65f

Performance & Sport

Smalov Jr. 5/12

1.squat 6 x 6 @ 70% + __________________ lbs.*

*if this percentage was easy last time, add 10-20lbs

if this percentage was tough, but doable, add 5-10lbs

if this percentage was uncompleted, do not add weight

AMRAP in 12 min. of:

-3 deadlift

-6 hang power clean

-9 thruster

-12 chest to bar pullups

-400m run

*one bar loaded to #115m/#85f

post rounds and reps to comments

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08.29.19

“People tailor their life stories for particular audiences.  The recipient or audience for a story may crucially alter the stories form.  Audiences are both social and intrapsychic-we have internalized private audiences.”-Dan McAdams, Stories We Live By.

Fitness

1.10 min. coach led mobility

2.front squat 8 x 5 @ 80% of heaviest 8 done last Thursday in 15 min.

every 3 min. for 12 min. perform:

-5-10 toes to bar

-15 kettlebell swings #53m #35f

-20 air squat

rest the remainder of the 3 min. each round

Performance & Sport

Smalov Jr. 4/12

1.squat 3 x 10 @ 85% in 25 min.

alternating EMOM for 12 min. of:
-max UB bar muscle ups
-max UB handstand pushups
-max UB double unders
post total completed rounds/total available rounds or total reps to comments
RSCN5155

Brad working his much improved flexibility.

08.26.19

“Character and resolve are two traits that rarely get tested in modern society, and they tend to atrophy as a result.”-Aubrey Marcus, Own The Day.

Fitness

1.squat 8 x 5 @ 80% of heaviest 8 done last Monday in 15 min.

AMRAP in 15 min. of:

-15 power clean #95m #65f

-15 push press #95m #65f

-15 front squat #95m #65f

-15 pullups

-200m run

Performance & Sport

Smalov Jr. 3/12

1.squat 4 x 8 @ 80% in 25 min.

AMRAP in 15 min. of:

-15 devils press #50m #35f

-10 chest to bar pullups

-5 bar muscle ups

-400m run

RSCN4963

More barbell.