08/30/14

1. 8mins: Heavy 3-rep Push Press

Rest 2mins

2. EMOMx5: 3 Push Press @ 80%

3. 3RFT in Teams of 3:

15 HSPU
30 Box Jumps
45 Lunges
60 Grasshoppers
75 Calories on Rower


Competitor’s Program

1. 12mins: 1RM Press

2. AMRAP 15mins

200m Run
15 Wall Balls
10 Calories – Airdyne
5 TnG Power Cleans 135


REMINDER:  Gym is CLOSED tomorrow and Monday for Labor Day!  We hope you enjoy the last weekend of summer!!


“Our life always expresses the result of our dominant thoughts.” – Soren Kierkegaard

How To Stretch Like The Professionals

08/29/14

1. 6×5 Deadlifts @ 70-80% (18mins to complete)

2. EMOMx18:

Min 1: 10/8 Calories – Airdyne
Min 2: 10 U.B. T2B
Min 3: :30 DB Snatch – Alternate Arms


Competitor’s Program

1. EMOMx8: 6 Front Rack Lunges + 30 Double Unders

2. Not For Time:

200m Double KB Farmers Carry 32kg (100m D/B)
20 Weighted Anchored Sit Ups
150m Single KB Baby Carry 32kg (75m D/B)
20 GHD Sit Ups
100m Single KB OH Carry 32kg (50m D-Right Arm, B-Left Arm)
20 GHD Sit Ups 
150m Single KB Baby Carry 32kg (75m D/B)
20 Weighted Anchored Sit Ups 
200m Double KB Farmers Carry 32kg (100m D/B)

Notes:  This is not for time, focus on quality positions and have some fun with it.  Baby Carry = hold KB in crossed arms on your chest.


“We do not remember days, we remember moments.” – Cesare Pavese

Top 10 Mistakes CrossFitters Make

08/27/14

1. 5mins:

50 Double Unders
15 Wall Balls
50 Russian Twists
15 Push Ups
Max 50m Down/Backs with time remaining

Rest 5mins, x5


Competitor’s Program

1. 5×1 Clean – off two 45# plates

2a. 3×2 Clean Pulls, rest :60
2b. 3×10+5 T2B, rest :60

Notes:  B: do 10 UB T2B, come off, when ready do 5 more.

3. 3RFT:

50m Sled Pull Forward 90#
50m Sled Pull Backward 90#
4 Rds of “Cindy”

Notes:  1 rd of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Squats


“Don’t find fault, find a remedy” – Henry Ford

Is A Low Carb Diet Ruining Your Health?

08/26/14

1. 15mins: Heavy Power Clean

2. 21-15-9 (8min cap)

Power Clean @ 50-55%
Burpee

Notes:  Goal is to chip away at Power Cleans with great form and move continuously on Burpees.


Competitor’s Program

1. 5×1 Snatch – off two 45# plates

2a. 3×2 Snatch Pulls, rest :60
2b. 3x:60 Plank Hold, rest :60

3. 2RFT:

30 Calories – Row
10 HSPU
30 Calories – Row
5 Muscle Ups


“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.” – Arnold Schwarzenegger

Are You Training?  Or Just Showing Up?

08/25/14

1. 6×6 Front Squats @ 70-80% (18mins to complete)

2. AMRAP 3mins:

3 Pull Ups
1 Squat *add one squat each round

Rest 1min

AMRAP 3mins:

3 KB Swings
1 Sit Up *add one Sit Up each round

Rest 1min

3mins: Row for meters


Competitor’s Program

1. 5×1 Split Jerk

2. 4×3 Back Squats @ 75% – pause 1 sec at bottom

3. Max UB C2B Pull Ups

4. 21-15-9

Cals – Airdyne (AD4)
KB Swings 32kg
T2B


“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” – Jimmy Dean

Holding A Handstand Like A Pro

08/23/14

1. 10mins: Heavy 3-rep Press

rest 2mins

2. EMOMx5: 3 Presses @ 80%

3. In teams of 2 – 2 Rounds (19min Cap):

1mile on Airdyne
40 T2B
40 Box Jumps
40 KB Swings


Competitor’s Program

1. 3×3 1&1/4 Front Squats, rest 2mins

2. :90/:90×4

15 Wall Balls
15 Box Jumps 24
ME Burpees

3. NFT:

15 Muscle Ups
50 GHD Sit Ups
100 Double Unders

Notes:  Easy pace, use as practice, break up however.


“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” – Lyndon B. Johnson

17 Tips For Better Rowing

08/22/14

1. 10mins: Snatch Tech Work

2. 2mins:

10 Hang Power Snacth @ 45-50%
20 Wall Balls
Max Russian Twists w/ Time Remaining

Rest 2mins, x5

Notes:  Base Snatch weight off 8/5/14.  Both Snatches and Wall Balls should go unbroken.


Competitor’s Program

1. 25mins: 1RM Back Squat

Notes:  Be sure to take ample time warming up and mobilizing.  You should be sweating by the time you start back squatting.

2. 15mins: Find 7RM CGBP and accumulate 35 strict Pull Ups.

3. For Time:

20 Calories – A.D.
9 Power Cleans @ 65%
20 Calories – A.D.
6 Power Cleans @ 65%
20 Calories – A.D.
3 Power Cleans @ 65%
20 Calories – A.D.

Notes:  Use AD6 for the bike (AD4 is 30 Calories).  Base Clean % off heaviest Clean from Wed.


“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus

Why We Eat: Hunger