Friday 9/26/14

"It is by acts, and not ideas that people live."

"CrossFit"
A. Barbell reverse lunge 3 sets 8 each leg
B. AMRAP 10
10 thrusters 95/65
10 box jumps

Thursday 9/25/14

If you love life, don't waste time, for time is what life is made up of.-Bruce Lee


"CrossFit"
A. 3 hang cleans + 1 jerk
B. 3 sets
Run 800m
Rest 2 mins

"Weightlifting"
A. Mobilize, row, etcetera in prep for meet

Wednesday 9/24/14

Froning & Hobart "Frantasy Land" 
-Quality movement

"CrossFit"

A. Deadlift 7-5-3-1(climbing)

B. AMRAP 10

2 Burpees 

2 pull-ups 

4 Burpees 

4 pull-ups 

6 Burpees 

6 pull-ups 

8.......... & so on...

"Weightlifting"

A. 3 position power snatch

B. Push press 6x3

C. Front squat 6x3

Tuesday 9/23/14

The way I see it, if you want the rainbow, you gotta put up with the rain.-Dolly Parton


"CrossFit"
A. EMOM x10
 5 hspu
20 double unders
B. For time:
50 shoulder to overhead 135/95
C. 3 rft
Row 500m
Rest 3 mins

"Weightlifting"
A. High hang double clean
B. Jerk doubles
C. Snatch balance triples

Monday 9/22/14

Bar Muscle Up Progression

"CrossFit"
A.  Backsquat 5 sets 5 reps
B.  For time:
50 Wall balls
30 Power Cleans 155/105
15 Bar Muscle Ups

"Weightlifting"
A.  High Hang Snatch Double 75%-80%
B.  Snatch Pulls 8x1@90-100%
C.  B Squat 5x5

Saturday 9/20/14

A creative man is motivated by the desire to achieve, not by the desire to beat others.-Ayn Rand

"CrossFit"
A.  Hang snatch + Overhead Squat
B.  For time:
Run 400m
21 strict pullups
Run 400m
15 strict pullups
Run 400m
9 strict pullups

"Weightlifting"
A.  Meet Openers for both Snatch & CJ (6 attempts)

Friday 9/19/14

"True faith manifests itself through our actions.” 

"CrossFit"
A. Front squat 5 sets 3 reps (climbing)
B. For time:
30-20-10
Thruster 95/65
Toes to bar

"Weightlifting"
A. Power clean 2RM
B. Snatch push press 4x6
C. Squat 95% clean 4x5

Thursday 9/18/14

Low Back Pain

"CrossFit"
A. Handstand practice
B. 30 mins:
40s row(all out effort)/1:20 rest
Score is total meters

Wednesday 9/17/14

"Nothing great can be accomplished without enthusiasm"- Ralph Waldo Emerson

"CrossFit"
A. EMOM x20
Odd: 5 strict press
Even:  5 deadlifts
B. 100 kettlebell swings for time 70/50

"Weightlifting"
A. Power snatch 2rm
B. snatch balance (heavy doubles)
C. Front squat 5x3@85% max clean

Tuesday 9/16/14

Salads & Sports & Silence ........... Too close to home for me. lol
(these are links to watch)

"CrossFit"
A.  (Another idea from Ben Bergeron)
EMOM x15
Power Clean 135/95
Rest 5 mins.
EMOM x15
Burpee
1 minute.....1 rep
2 minutes....2 reps
3 minutes.....3 reps
so on......
-If unable to complete the reps for that minute, restart at 1 till time is up.

"Weightlifting"
A.  2 clean pull + 1 below knee clean
B.  Romanian snatch pull 4x6
C.  10x50m sprint (rest as needed)

Monday 9/15/14

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."-Sam Ewing

Get turnt up!

"CrossFit"
A. Backsquat 10-10-5-5 (climbing)
B. For time: (from Ben Bergeron)
30 chest to bar pull-ups
Run 400
15 overhead squats 135/95
Run 800
15 overhead squats
Run 400
30 chest to bar pull-ups

"Weightlifting"
A. 2 snatch pull + 1 below knee snatch
B. push press 5x2
C. Backsquat 5x5@105% of max clean

Saturday 9/13/14

“Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, elliptical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds of five minutes each is the epitome of incompetence.”-Greg Glassman 

"CrossFit"
A.  For time:
Run 400m
21 Deadlifts 225/155
Run 600m
15 Deadlifts
Run 800m
9 Deadlifts

"Weightlifting"
A.  Snatch 1RM
B.  Clean and Jerk 1 RM

Friday 9/12/14

You may not be sure that you want your life to make a difference. Maybe you don’t care very much whether you make a lasting difference for the sake of something great. You just want people to like you. If people would just like being around you, you’d be satisfied. Or if you could just have a good job with a good wife, or husband, and a couple of good kids and a nice car and long weekends and a few good friends, a fun retirement, and a quick and easy death, and no hell—if you could have all that—you would be satisfied. That is a tragedy in the making. A wasted life. -John Piper 

"CrossFit"
A. Hang clean 2rm
B. from 0-3:00
2 rounds of
10 shoulder to overhead 95/65
10 toes to bar
3:00-600
2 rounds of
12 shoulder to overhead 95/65
12 toes to bar
Continuing as long as possible adding 2 reps each 3 mins aka 14.2

"Weightlifting"
A. P clean (1below knee + 2 high hang)
B. push jerk 5x2
C. 4x12
Jump squats
Toes to bar

Thursday 9/11/14

Never Forgotten 9/11/01

"CrossFit"
A. 2 minute test
Max double unders
B. 21-15-9
Power snatch 95/65
Lateral burpee over the bar
C. Alt. Rope climbs

Wednesday 9/10/14

The secret of getting ahead is getting started-Mark Twain

"CrossFit"
A.  Overhead squat (from rack) 7 sets 2 reps (climbing)
B.  EMOM x 21
1.  Row Cals 20/15
2.  15 Wall balls
3.  10 Box Jumps/Step Down 24/20

"Weightlifting"
A.  P Snatch (1below knee + 2 high hang)
B.  Clean Pull 6x2
C.  Front squat 1RM

Tuesday 9/9/14

"The Diet"

"CrossFit"
A. 5 sets
Max HSPU
Rest 60s
B. 7 rft
7 shoulder to overhead (155/105)
7 c2b pull-ups
7 burpees

"Weightlifting"
A. Clean + FS + jerk
B. snatch balance 3rm
C. Push press 6x3

Monday 9/8/14

I can live without money, but I cannot live without love.-Judy Garland

"CrossFit"
A. EMOM x20
Odd: 5 power cleans 185/125
Even: 5 back squats 185/125
Rest till 30 mins on clock then
100 a mat sit-ups for time

"Weightlifting"
A. Snatch + OHS + hang snatch
B. snatch pull 7x2
C. Squat 1 rm

Saturday 9/6/14

"Being big on social media is like being rich in monopoly."

"CrossFit"
A.  For Time:
50 Double Unders 
20 Shoulder to OH (135/95)
30 Box Jumps (24/20)
40 Chest to Bar Pull-ups
50 Double Unders
40 Chest to Bar Pull-ups
30 Box Jumps (24/20)
20 Shoulder to OH (135/95)
50 Double Unders

B.  Mobility!

"Weightlifting"

A.  Snatch 1RM

B.  Clean & Jerk 1RM

C.  Backsquat 1RM

Friday 9/5/14

I found there was only one way to look thin: hang out with fat people.-Rodney Dangerfield


"CrossFit"
A.  Backsquat
-take 20 minutes to work to tough single (post smolov jr)
B.  5x400m sprints
rest 1 min after each round

Thursday 9/4/14

Vows made in storms are forgotten in calm.-Thomas Fuller

"CrossFit"
A. 5 rounds
Handstand push-ups (strict)
Row Cals
Pull-ups (strict)
Burpees
In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
B. Skillwork

Wednesday 9/3/14

"He who would learn to fly one day must first learn to stand and walk and run and climb and dance; one cannot fly into flying." Freidrich Nietzsche

"CrossFit"
A.  Collect 30 Hanging Hip Touch
B.  Deadlift (quickly work to a tough TNG 3 rep)
C.  AMRAP 15
5 Deadlifts (70% of B)
10 Toes to Bar
15 Wall balls

"Weightlifting"
A.  Power snatch x3 blocks
B.  Clean Pull 5x2
C.  Front Squat 5x2

Tuesday 9/2/14

Disciplined people + Disciplined Thought + Disciplined Action = Dangerous.............Be Dangerous.

CrossFit
A. Hang snatch double
B. AMRAP 10
10 hang snatch (full squat) (95/65)
10 push ups
30 double unders

"Weightlifting"
A. Clean & jerk double (floor, below knee)
B. BTN push press (clean grip) 6x2
C. 5x15
Box jumps
Russian sit-ups