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!

Advertisements

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

FSCN3791

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

RSCN5156

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.

 

 

08.22.19

The Road Not Taken

“Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.”- Robert Frostd
Fitness
1.front squat 8-8-8-8-8-8 work to a challening 8 in 15 min.
2.10 min. coach led mobility
every 3 min. for 9 min. perform:
-5-10 toes to bar
-15 kettlebell swings #53m #35f
-20 air squat
rest the remainder of the 3 min.
Performance & Sport
Smalov Jr. 2/12
1.squat 5 x 7 @ 75% of 3RM on 08.08.19 in 25 min.
alternating EMOM for 9 min. of:
-max UB bar muscle ups
-max UB handstand pushups
-max UB double unders
post total rounds completed/total available rounds or total reps to comments
RSCN4614

Ellen making light work of this front squat.

08.19.19

Do not go gentle into that good night

“Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.”

-Dylan Thomas

Fitness

1.squat 8-8-8-8-8 work to a heavy 8 in 15 min.

3 rounds for time of:

-200m run

-10 toes to bar

-20 double unders

Performance & Sport

Smalov Jr. 1/12

1.squat 6 x 6 @ 70% of 3RM from 08.06.19 in 25 min.

3 rounds for time of:

-400m run

-15 GHD situps

-35 double unders

post times to comments

RSCN4965

That look teachers give when they only have one week of summer left.