10.05.19

“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

Click here to support Iron Crab Barbell at USAPL Raw Nationals!

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

REMINDERS: No more 10:30am classes, only 9:30am classes from here on out!

Fitness

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

*compare to 08.07.19

12-9-6 reps for time of:

-toes to bar

-alternating hand dumbbell power snatch (you pick the weight)

-200m run after each round

Performance & Sport

1.clean & jerk off blocks work to a 1RM in 18 min.

for time:

-150 wall ball #20m #14f*

*in as few sets as possible, run 400m after every set is broken

post times to comments

 

 

 

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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

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

img_2167

Practice now, see goals achieved later.  

Read:

Two Opens

October ’19 Cancellations and Events

 

10.02.19

“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh

Click here to support Iron Crab Barbell at USAPL Raw Nationals

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

Fitness

1.bench work to a 3RM in 18 min.

*compare to 07.06.18

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

*compare to 08.09.19

for time:

-40m/25f cal. on bike

*compare to 06.13.19

Performance & Sport

1.bench work to a 3RM in 18 min.

*compare to 07.06.18

2.push jerk work to a 1RM in 15 min.

for time:

-row 1k

post times to comments

smdregmensevent2-50

Read:

Two Opens!

October ’19 Cancellations and Events

10.01.19

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Click here to support Iron Crab Barbell at USAPL Raw Nationals!

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

Fitness

1.deadlift with a constantly running clock set for 20 min. 50% x 5, 60% x 4, 70% x 3, 80% x 3, 90% x 3; with the remaining time find a 3RM

*compare to 08.08.19

for time:

-500m row

-400m run

-30 kettlebell swings #53m #35f

Performance & Sport

1.deadlift with a constantly running clock set for 20 min. 50% x 5, 60% x 4, 70% x 3, 80% x 3, 90% x 3; with the remaining time find a 3RM

*compare to 08.08.19

for time:

-65m/50f cal. on bike

-400m run

-30 burpees

smdregteamevent2-29

Read:

Two Opens!

Oct. ’19 Cancellations and Events

09.30.19

“On the internet, everyone squats.  In real life, the squat rack is always empty.  You figure out what that means.”-Steve Shaw.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Click here to sign up for our Fall Into Fitness Special

Fitness, Performance, & Sport

1.squat 50% x 5, 60% x 5, 70% x 4, 80% x 3 *all percent off heaviest done past 6 weeks

-take up to 25 min. to find a 3RM squat*

*compare to 08.06.19

RSCN4400

TK ready to squat big.