09/30/15

1. EMOM x 15: 3 Cleans

Min 1-5: From the Hi-Hang
Min 6-10: From the Knee
Min 11-15: From the Floor

2. EMOM x 12 @ easy pace:

Odds: :45 Bear Crawl
Evens: :45 Airdyne


Competitor’s Program

1. 3×3 TnG Power Snatch – tough, rest 2mins

2. 3×3 TnG Power Clean – tough, rest 2mins

3a. 3×5 Unweighted Glute Bridges – pause :07 at the top, rest :60
3b. 3×6-8 Weighted Hip Extensions, rest :60

4. At easy to moderate effort:

3mins: Airdyne
3mins: [5 Russian KB Swings 32/24 + 10 Lunges]
3mins: Row
3mins: [75 Single Unders + 6 Box Jump Overs 20/24]
800m Run


“I’m thankful for my struggle because without it I wouldn’t have stumbled across my strength.”

09/29/15

1a. 3×6 Front Squats – 3 second descend, rest :60
1b. 3×10-12 Ring Rows – 3 second descend, rest :60
1c. 3x:45 Jump Rope Practice, rest :60

2. 5mins:

40 Power Wall Balls
20 Sit Ups
Max Distance Row w/time remaining

Rest 5mins, x2


Competitor’s Program

1a. 2-1-1 Press w/KB or Plates hanging from band on each side, 31X2, rest :60
1b. 3×5 Strict Pull Up, 31X0, rest :90

2a. 3x:30 HS Hold – facing the wall, rest :15
2b. 3x:15 Single Arm Active Hang from the bar /arm, rest 2mins

3. 5 Sets:

6 Alternating DB Snatch – tough but fast
60m Shuttle Sprint (30m down + 30m back)

Rest / Walk 3-4mins

 

“Ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow.”

Why Does Running Make Us Happy?

09/28/15

1a. 4×6-8 Half Kneeling Landmine Press /arm, rest :30
1b. 4×6-8 Single Leg Glute Bridge /leg – pause :03 at the top, rest :30
1c. 4x :30-:45 Boat Pose, rest :30

2. :45 / :45 x 5:

50′ Walking Lunge
Burpees with time remaining


Competitor’s Program

1. 3×8-10 Back Rack Reverse Lunges, rest 2mins

2a. 3×5 Single Leg Glute Bridge /leg – pause :05 at top, rest :60
2b. 3×4-7 Strict HSPU, 30X1, rest :60

3. 5 Sets:

350m Row
Rest / Walk :90

Notes: Neil at 1:10.0 – 1:10.9.  Nikki at 1:17.5 – 1:18.5.


“Create healthy habits – not restrictions.”

Ronda Rousey Interview

09/26/15

In Teams of 2:

5mins:
20 Box Jumps – SD
30 Bike Calories
20 Wall Balls
30 Row Calories
Rest 5mins

Notes:  1 Partner works through the 5mins – then they rest 5mins while the other partner continues where they left off (I work for 5mins, then you work for 5mins).


Competitor’s Program

1. 5mins: Alternating Turkish Get Ups – light and perfect

2. 1 Power Clean + 2 Hang Power Cleans + 2 Squat Cleans – build to tough set in 10mins

3. 10mins: Muscle Up Practice

4. 20mins on Airdyne at Easy Pace – every 4mins do :35 Sorenson Hold


“Crossfit is not about being better than someone else….It’s about being better than you used to be.”

Natural Energy Boosters

09/25/15

1. EMOM x 12:

Min 1: 8-10 Back Squats – to a box
Min 2:  6-8 Strict Chin Ups
Min 3: :30 Jump Rope Practice

2. AMRAP 4mins:

15 KB Swings
10 T2B
5 HSPU

Rest 1min

1000m Row For Time


Competitor’s Program

1. Front Squat: 2-2-1, 31X1, rest 2mins

2. Back Squat: 2-2-1, 31X1, rest 2mins

3a. 3×4 T2B + 3 Kipping Pull Ups + 2 C2B Pull Ups, rest :60
3b. 3×35
‘ Double KB Front Rack Walking Lunge, rest 2mins

4. 4 Sets – for equal times:

15 Push Ups
10 Tough Ring Rows
5 Burpee Box Jumps 30/24
Rest 2mins


“If it doesn’t challenge you, it doesn’t change you.”

How To Listen To Your Body

09/23/15

1a. 3×6-8 Push Press, rest :45
1b. 3×6-8 Lunges /leg, rest :45
1c. 3×30-50 Russian Twists, rest :45

2. EMOM x 12:

Odds: 100′ Farmers Carry (50′ down and back)
Even: :30 Burpees


Competitor’s Program

1. 3×4 TnG Power Snatch – tough, rest 2mins

2. 3×4 TnG Power Clean – tough, rest 2mins

3a. 3×4 Unweighted Glute Bridges – pause :07 at the top, rest :60
3b. 3×8 Weighted Hip Extensions, rest :60

4. 3mins @ 95%:

50 Double Unders
10 C2B Pull Ups

Rest 10mins

3mins @ 95%:

20 Row Calories
20 Russian KB Swings 24/16


“Don’t wait until you reach your goal to be proud of yourself. Be proud of each step you take toward reaching that goal.”

How To Talk To Females About Strength Training

09/22/15

1a. 3×6-8 Trap 3 Raise /arm, rest :30
1b. 3×8-12 Med-Ball Hamstring Curl, rest :30
1c. 3x:30-:45 Plank Hold, rest :30

2. 20mins: Run / Walk

Notes:  Follow the 800m “track” and run the “lengths” and walk the “ends”.


Competitor’s Program

1a. 2-2-2 Press w/KB or Plates hanging from band on each side, 31X2, rest :60
1b. 3×5-6 Strict Pull Up, 31X0, rest :90

2a. 3x:30 HS Hold – facing the wall, rest :15
2b. 3x:15 Single Arm Active Hang from the bar /arm, rest 2mins

3. 5 Sets:

6 Lateral Burpees over bar
60m Shuttle Sprint (30m down + 30m back)

Rest / Walk 3-4mins


“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore

Powerlifter Climbs Mountain with 75kg Barbell On His Back

09/21/15

1. EMOM x 15:

1st 5mins:  3 Snatches from Hi-Hang
2nd 5mins: 3 Snatches from Above Knee
3rd 5mins: 3 Snatches from Floor

2. 4 Sets:

:30 Sit Ups
:15 Rest
:30 Push Ups
:15 Rest
:30 Pull Ups
2mins Rest


Competitor’s Program

1. 3×10-12 Back Rack Reverse Lunges, rest 2mins

2a. 3×4 Single Leg Glute Bridges /leg, 10X5, rest :60
2b. 3×3-5 Strict HSPU, 30X1, rest :90

3. 6 Sets – for equal times:

350m Row – goal is .5-1 second faster than LW
:90 Walk/Rest


“Talking about our problems is our greatest addiction.  Break the habit.  Talk about your joys.”

Walking:  The Answer To Feeling and Looking Better