08/29/15

In Teams of 2:

“Barbara”

5 Rounds (7min cap per round):
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3:00


Competitor’s Program

1. 3-Rep Hang Power Clean – build to max in 12mins

2. 10mins: Muscle Up Tech Work

3. For Time: 400m Sled Drag with bodyweight on sled (down & back x2)

4: 800m Cooldown Walk


“We all need people who will gives us feedback.  That’s how we improve.” – Bill Gates

The Dangers of Hyperventilation

08/28/15

1. EMOM x 8: Build as you go 3-rep Snatch or S2OH

2. EMOM x 8: Build as you go 3-rep Clean or Deadlift

3. In 6mins:

Run 800m (4:30 cap)
Max Burpees w/time remaining


Competitor’s Program

1. Every :90: 3 Back Squats, 32X1 – moderate

2. Every :90: 4 Front Squats, 32X1 – moderate

3a. 3×6.5 Unbroken T2B, rest :10-:15, rest :90
3b. 3×35′ DB Waking Lunges, rest :90

3. 3 Sets – for equal times:

32 Airdyne Calories
16 DB Snatches 55/35
8 Strict Pull Ups

Rest 2:30


“Be brave. Take risks. Nothing can substitute experience.” – Paulo Coelho

Nutrition for Injury Recovery

08/26/15

With a partner:

2mins:
Partner 1 Completes 15 Wall Balls
Partner 2 Rows the remainder of the 2mins

Rest 2mins, x8 (alternate each set, each person does 4 sets of Wall Balls / 4 sets of Rowing


Competitor’s Program

1. 3×3.3.3 Power Snatches, rest :10 b/w sets of 3 unbroken, rest 2mins b/w sets – moderate, but fast

2. 3×3.3.3 Power Cleans, rest :10 b/w sets of 3 unbroken, rest 2mins b/w sets – moderate, but fast

3a. 3×14 Russian KB Swings, 32/24, rest :90
3b. 3×6-8 Good Mornings, 20X1, rest 2mins

4. 10mins @ 80%

200m Run
250m Row
40 Double Unders


“Look in the mirror, that’s your competition.”

How To Create A String Of Success

08/25/15

1a. 4×8 DB Suitcase Deadlifts /side, 12″ box, rest :30
1b. 4×8 Half Kneeling Landmine Press /arm, rest :30
1c. 4x:30 Jump Rope, rest :30

2. 20mins: Airdyne at moderate pace – every 2mins perform :30-:45 HS Hold or FLR


Competitor’s Program

1a. 3×2-3 Press, 21X1, rest :60
1b. 3×2-3 Strict Chin Ups, 21X0, rest 2mins

2a. 3x:40 HS Hold, rest :10
2b. 3x:40 Active Hang From Bar, rest :90

3. 5 Sets:

7 Hurdle Hops, 24/18″
60m Sprint

Rest 4mins


“If opportunity doesn’t know, build a door.” – Milton Berle

It’s Not About How You Feel

08/24/15

1a. 5×10 Back Squats to a box – stay consistent with tempo and positions, rest :30
1b. 5x:30-:45 Hollow Hold, rest :30
1c. 5×10 Unbroken Chin Ups, rest :30
1d. 5×10/8 Row Calories – hard effort, rest 2mins


Competitor’s Program

1. 3×4-6 Split Squats /leg, 30X1, rest :60 b/w legs, rest :90

2a. 3×6-7 Step Ups /leg, 31X0, rest :60 b/w legs, rest :60 – use bar on back if needed
2b. 3×7-9 Strict Ring Dips, 20X2, rest :60 – add weight if needed

3. 10 Sets for even times:

250m Row – goal is to be 0.5-1 second faster per set than last week
Rest/Walk :60


“I think it’s important to get your surroundings as well as yourself into a positive state – meaning surround yourself with positive people, not the kind who are negative and jealous of everything you do.” – Heidi Klum

Top Ten Mistakes CrossFitters Make

08/22/15

1. 10mins: Barbell Tech Work

2. AMRAP 20mins (Teams of 2):

5 Box Jumps
10 KB Swings
20 Russian Twists

Notes:  1 Partner does a round then runs a med-ball to the first cone and returns.  When they return, the other partner does a round then runs out and moves the med-ball to the next cone, then returns – keep doing this for 20mins seeing how far you can move the med-ball.


Competitor’s Program

1. EMOM x 10:

Odds: 2 Power Cleans + 2 Hang Power Cleans – build as you go
Evens: 2 Single Arm DB Press /arm

2. EMOM x 10:

Odds: 2-4 Muscle Ups
Evens: :40 FLR

3. EMOM x 10:

Odds: :15 Airdyne Sprint
Evens: 15′ Bear Crawl + 15′ Reverse Bear Crawl – back stays parallel to floor


“Be as you wish to seem” – Socrates

Taking Care Of The Fascia

08/21/15

1a. 4×8-12 Double KB Deadlift, rest :60
1b. 4×6-8 DB External Rotations /arm, rest :60

2. 2 Rounds For Time (12min cap):

500m/400m Row
20 Burpees
400m Run


Competitor’s Program

1. Every 2mins x 4 Sets: 4 Back Squats, 32X1 – moderate

2. Every 2mins x 4 Sets: 6 Front Squats, 32X1 – moderate

3a. 3×5.5 Unbroken T2B, rest :10, rest :60
3b. 3×40′ DB Walking Lunge Steps, rest :90

4. For Time:

800m Run
1000m Row
1mile Bike


“First say to yourself what you would be; and then do what you have to do.” – Epictetus

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