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

Friday 8/29/14

Steady shoulder mobbin

We will have an "open gym" setup tomorrow due to construction.

"CrossFit"
A. Athlete choice
Backsquat 8x4@80%
Or
Overhead squat (from rack) 10x3 w 3s pause in bottom
B. EMOM x30
1. 15 wallballs
2.  15 Russian kettlebell swing
3.  10 burpee box overs
*originally programmed by CJ Martin

Thursday 8/28/14

Nothing makes one feel so strong as a call for help.-Pope Paul

"CrossFit"
A.  E2MOM x10mins
5 reps push press(climbing)
B.  "Inverted Fran"
For time:
21-15-9
HSPU
Pull Up

We will be doing a running warm up, so bring your dancing shoes.

Wednesday 8/27/14

The true secret of happiness lies in taking a genuine interest in all the details of daily life.-William Morris

"CrossFit"
A. Athlete choice:
Backsquat 7x5reps @75%
Or
Deadlift 5x5 (climbing)
B. 5 rounds
1 min weighted lunge steps (barbell on back) (step in place) 95/65
1 min toes to bar
1 minute rest

Tuesday 8/26/14

In order to carry a positive action we must develop here a positive vision.-Dalai Lama

"CrossFit"
A. Handstand practice
B. AMRAP 4
Rest 2 mins
AMRAP 6
Rest 2 mins
For time:
Run 400
10 burpees
20 power cleans 95/65
30 shoulder to overhead
40 Kbs 55/35
50 double unders

"Weightlifting"
A. Clean double (below knee) + jerk
B. snatch pull 4 count down 2rm
C. Snatch balance 3rm

Monday 8/25/14

"Not admitting a mistake is a bigger mistake."

"CrossFit"
A. Backsquat 6x6@70%
B. 20 minutes
Odd: Cal Row 20/15
Even: 5 tng power snatch 135/95

"Weightlifting"
A. Snatch double (below knee) + 1 overhead squat
B. push press 4x8
C. Squat 6x6

Saturday 8/23/14

SMILE :)

"CrossFit"
A. Athlete choice
Backsquat 10x3 @85%
-1 more week for those following
Or
20 minutes skill work
-Flight Simulator (double unders), ring work, handstand walk/hold/push-up, toes to bar
B. "Angie"
For time:
100 push ups
100 pull-ups
100 sit-ups
100 air squats
-this will be performed in teams w a work:rest ratio

"Weightlifting"
A. Snatch
B. Backsquat 10x3@85%

Friday 8/22/14

Foot Forward Position (watch out RG3)

"CrossFit"
A.  Backsquat 8 sets 4 reps @ 80%
B.  7 rft:
7 Thrusters 95/65
7 Burpees

"Weightlifting"
A.  Power clean
B.  Backsquat 8x4
(other work will be posted)

Thursday 8/21/14

MJ Motives

"CrossFit"
A. 7 sets:
Every 3:30
Run 400m
10 toes to bar
B. AMRAP 10
Splits

Wednesday 8/20/14

"Success is not final, failure is not fatal: it is the courage to continue that counts."-Winston Churchill

"CrossFit"
A. Athlete Choice
Backsquat 7x5 reps @75% (rest 2 mins max)
Or
Deadlift 5x5 (climbing)
B. EMOM X20
Odd: Calorie row 15/12
Even: 10 box jumps 24/20

"Weightlifting"
A. Power snatch double (floor+high hang)
B. Push press 4x5
C. Front squat 7x5@75%

Tuesday 8/19/14

A hero is one who knows how to hang on one minute longer.-Novalis

"CrossFit"
A. EMOM x10
7 strict pull-ups
-Max double unders w time remaining
B. 21-15-9
Shoulder to overhead 115/85
Kettlebell swing 70/50
Burpee over bar

"Weightlifting"
A. Hover power clean + high hang power clean + jerk
B. Snatch Balance 1RM
C. Snatch pulls 8x1

Monday 8/18/14

We shall never know all the good that a simple smile can do.-Mother Teresa

"CrossFit"
A.  Backsquat 6x6 @70%
B.  AMRAP 10
10 Overhead Squats 135/95
10 Toes to bar
*We will offer another strength/skill movement going forward this week (W,F,S) for those who are not following the 3 day squat program.

"Weightlifting"
A.  1 Hover + 1 High Hang Snatch x8
B.  Snatch Grip Push Jerk 4x2
C.  Front Squat 6x6 @70%

Saturday 8/16/14

"If women ran the world we wouldn't have wars, just intense negotiations every 28 days."-Robin Williams


"CrossFit"
A.  EMOM x10
1 Backsquat (climbing)
B.  For time:
Run 800m
30 bar muscle ups
Run 800m

"Weightlifting"
A.  Snatch 1RM
B.  Clean and jerk 1RM
C.  Backsquat 10x3 @85%

Friday 8/15/14

When a man opens a car door for his wife, it's either a new car or a new wife.-Prince Phillip

-Happy Birthday Tim Tebow!

"CrossFit"
A. Backsquat 8x4 @80% or Shoulder press
B. for time
50-40-30-20-10
Wallballs
Double unders

"Weightlifting"
A. Backsquat 8x4@80%

Thursday 8/14/14

All children are artists. The problem is how to remain an artist once he grows up.-Pablo Picasso

"CrossFit"
A.  Hang snatch + snatch
-work to max for complex
B. 3rft
30 Hang power snatch 95/65
30 Abmat sit-up

Wednesday 8/13/14

"Multiplied"

"CrossFit"
A. Backsquat 7 sets 5 reps @75%
B. For time:
21 HSPU
21 deadlifts 225/155
Run 400m
15 HSPU
15 deadlift
Run 400m
9 HSPU
9 deadlift
Run 400m

"Weightlifting"
A. High hang power snatch 8x1
B. push press 5x4
C. Backsquat 7x5 @75%

Tuesday 8/12/14

No one has ever accomplished goals in their "comfort zone".

"CrossFit"
A. 7 rounds for total reps
1 minute strict toes to bar
1 minute burpee box jumps
1 minute row for calories
1 minute rest
B. @ 35 minutes
1 round for time:
30 Kbs 70/50
30 pull-ups
(4 minute cap)

"Weightlifting"
A. Clean triple
B. 5 sets Max reps snatch pull @120%
C. EMOM x10
4 snatch balance
10 Russian sit-ups

Monday 8/11/14

“Ya know it’s funny, whatÂ’s happening to us. Our lives have become digital. Our friends, now virtual. And, anything you could ever wanna know is just a click away. Experiencing the world through second hand information isn’t enough. If we want authenticity we have to initiate it. We will never know our full potential unless we push ourselves to find it. It’s this self-discovery that inevitably takes us to the wildest places on earth.”-The Art of Flight

"CrossFit"
A.  Backsquat 6x6 @70% (rest no more than 2 mins btw sets)
B.  15-12-9
Full Clean 135/95
Shoulder to Overhead

"Weightlifting"
A.  Snatch Triple
B.  Snatch Push Press arm
C.  Backsquat 6x6 @70%

Saturday 8/9/14

"CrossFit"
A. EMOM x10
5 burpee pull-ups
B. 12 minute AMRAP
10 power snatch 95/65
10 toes to bar

"Weightlifting"
A. Snatch 1rm
B. clean and jerk 1rm

Friday 8/8/14

The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.CS Lewis

"CrossFit"
A. Overhead squat 7 sets 3 reps
B. 8 rft
10 wallballs 20/14
10 box jump overs 24/20

"Weightlifting"
A. Power clean triple x8
B. Snatch push press 5x2
C. Backsquat 5x5 (lighter)

Thursday 8/7/14

"Nothing you have not given away will ever really be yours.” -CS Lewis

"CrossFit"
A. 10rft
10 push ups
10 pull-ups
B. AMRAP 5
Toes to bar

Wednesday 8/6/14

"It is not how much we have, but how much we enjoy, that makes happiness."-Charles Spurgeon

"CrossFit"
A. Hang clean double (work to max set)
B. For time:
30 (squat) cleans 185/125
-10 minute time cap.

"Weightlifting"
A. Power snatch triple x8
B. Snatch rdl 4x8
C. Front squat 5x2

Tuesday 8/5/14

"Think globally, act locally"-Paul McCartney

We're seeing lots of great fitness in the gym! Make sure you're taking advantage of it outside of the gym!

"CrossFit"
A. EMOM x30
Minutes 1-10
5 chest to bar pull-ups
20 double unders
Minutes 11-30
Odd: 15 calorie row
Even 15 burpees
B. Minutes 30-35
Max shoulder to overhead 135/95

"Weightlifting"
A. Clean pull + clean x8
B. Push press 7x2
C. 3 sets
12 box jump
12 toes to bar

Monday 8/4/14

"You make mistakes. Mistakes don't make you."-Maxwell Maltz

"CrossFit"
A. Backsquat 7 sets 3 reps
B. (originally programmed by Ben Bergeron)
For time:
21 front squats 135/95
21 Kbs 72/55
Run 400m
15 front squats
15 Kbs
Run 400m
9 front squats
9 Kbs
Run 400m

Saturday 8/2/14

I am thankful for laughter, except when milk comes out of my nose.-Woody Allen

"CrossFit"
A. "The triple 3"
For time:
Row 3k
300 double unders
Run 3 miles
*Partitioned however in teams of 2

Friday 8/1/14

Forgiveness is the key to action and freedom.-Hannah Arendt

"CrossFit"
A. Front squat 5 sets 3 reps (climbing)
B. 10 AMRAP
10 thrusters 95/65
10 chest to bar pull-ups
10 burpees

"Weightlifting"
A. Meet prep

Thursday 7/31/14

It is not fair to ask of others what you are not willing to do yourself.-Eleanor Roosevelt

"CrossFit"
A. EMOM X20
Odd: 5 deadlift 275/185
Even: 10 box jump step down
B. 100 abmat sit-ups

"Weightlifting"
A. Meet prep

Wednesday 7/30/14

I like long walks, especially when they are taken by people who annoy me.-Noel Crawford 

"CrossFit"

A. 3 position snatch (floor, above knee, high hang)

B. 20 AMRAP 

15 power snatch (95/65)

30 double unders

Run 400m

"Weightlifting"

A. Hang power clean double @70-75%x8

Tuesday 7/29/14

"A happy family is but an earlier heaven."-George Bernard Shaw


"CrossFit"
A.  EMOM x10
5 Shoulder press 135/95
5 Toes to bar
B.  2 rounds for times:
Row 250m
15 KBS 70/53
25 Burpees
15 KBS 70/53
Row 250m
Rest 12 Minutes

"Weightlifting"
A.  High hang power snatch double @70-75% x8
B.  Snatch Pulls 5x5 (light)
C.  Push Press 5x5

Monday 7/28/14

Great job to all of those who competed this weekend!  Hopefully you've recovered somewhat from those log squats.  Yikes.....  and a big thanks to all who came out and supported us!

"CrossFit"
A.  Backsquat 5 sets 5 reps
B.  21-15-9
Overhead Squat 95/65
Pull Ups

"Weightlifting"
A.  Snatch -work to 90%
B.  Clean & Jerk -work to 90%
C.  Backsquat 5x3

Friday 7/25/14

Remember! NO 5 & 6 PM CLASSES today. NO SATURDAY CLASSES!

Come support those competing at Greenville Games!

"CrossFit"
A. "Flight simulator"
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders (unbroken sets)
B. 3rft
25 wallballs
25 Kbs

"Weightlifting"
A. Below knee power clean power jerk
B. 4 sets
6 press
Max strict pull-ups
C. Sprints

Thursday 7/24/14

Fame and success are very different things.-Enya

"CrossFit"
A. Snatch balance + 1 overhead squat
-2 count in bottom. Work on quality, clean movement.
B. AMRAP 10
5 pull ups
10 push-ups
15 box jump overs

Wednesday 7/23/14

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”

GG Prep

"CrossFit"

A. E2MOM 1 thruster (climbing)

B. 3 rft

15 deadlift 225/155

Run 800m

10 bar facing burpees

Tuesday 7/22/14

Since love grows within you, so beauty grows. For love is the beauty of the soul.-Saint Augustine

Continue to keep the Hillman family in your thoughts and prayers.

"CrossFit"
A. 5 sets
Max handstand hold
Rest 1 minute
B. AMRAP 15
15 power snatch 95/65
30 abmat sit-ups
15 pull-ups
30 double unders

"Weightlifting"
A. Clean x2@70%, x2@75%, 3x2@80%
B. Snatch balance 5x3
C. Push press 5x3

Monday 7/21/14

"I found my purpose in living to glorify God, not in competing to bring glory to myself.  I found my identity not in a sport where I was one injury or one superior athlete away from people forgetting who I was, but in Christ, who gave his life for me so that I could spend eternity with him." -Rich Froning Jr "3x Fittest Man on Earth"

"Greenville Games" is this weekend!  Come on out to Piedmont Athletic Complex and cheer on those competing!

Also, continue to keep the "newborns" and families in your thoughts and prayers!

"CrossFit"
A.  Backsquat 5 sets 5 reps (across)
B.  20 Minutes
Odd:  7 Front squat 155/115
Even: 15 Calorie Row

"Weightlifting"
A.  Snatch x2 @70%, x2 @75%, 3x2@80%
B.  Snatch Pull 4x2 @ 11%
C.  Backsquat 6x3

Saturday 7/19/14

“Love says: I’ve seen the ugly parts of you, and I’m staying.” -Matt Chandler

"CrossFit"
A.  Backsquat 5 sets 3 reps
B. AMRAP 18
Teams of 2:
50 Wall ball
40 KBS
30 T2B
20 Pull ups

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

ENJOYGIVENTIME

Friday 7/18/14

“It is better to lose your life than to waste it.” -John Piper

"CrossFit"
A.  Power Clean and Jerk (work to tough single)
B.  To 10:
1 ground to over head on minute 1
2 ground to over head on minute 2
3 ground to over head on minute 3
4 .........
C.  Skillwork

"Weightlifting"
A.  Snatch x6 @70%
B.  C & J x6 @70%
C.  Push Press 6x3

Thursday 7/17/14

"Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter." Francis Chan

"CrossFit"
A.  Barbell reverse lunge practice
B.  For rounds & reps:
Minutes 0-10:
Run 1 mile
Max Rounds of Cindy w time remaining
Rest 5 minutes
Minutes 15-25:
Row 2k
Max HSPU w time remaining

"Weightlifting"
A. Drop as many weights as possible within the hour period. :)

Some have asked, so I'll be posting on here some of my own training.  I'm going to try to post each day..... You'll see it's pretty similar to yours. ;)  (really using that smiley face)

ENJOYGIVENTIME

Wednesday 7/16/14

"Like so many things, it's not what is outside, but inside that counts"-Merchant in "Aladdin"

Time of Day For 7/15
RX
-Anderson Baxley 8:21
-Sarah Kamp 10:02
Scaled
-Brian Cox 12:05
-Anna Peek 9:30

"CrossFit"
A.  Deadlift 7 sets 7 reps
B. 21-15-9
Power Clean 135/95
Bar Facing Burpee

"Weightlifting"
A.  Snatch x8 @85%
B.  C & J x8 @85%
C.  Front Squat 5x5

Tuesday 7/15/14

A fool says what he knows, and a wise man knows what he says.

"CrossFit"
A.  3rounds
15 strict pull ups
30 strict press 75/55
B.  For time:
Run 800
100 Double Unders
Run 800

"Weightlifting"
A.  Snatch x8 @80%
B. C & J x8 @ 80%
C. Snatch Balance 5x2

Monday 7/14/14

“The thing is - fear can't hurt you any more than a dream.” -William Golding, Lord of the Flies

"CrossFit"
A.  Backsquat
-Work to tough double
-Max reps @ 80% of double
B.  AMRAP 12
3 Power Snatch 95/65
6 Overhead Squat
9 Toes to bar

"Weightlifting"
A.  Snatch x8 @ 75%
B.  C & J x8 @ 75%
C.  Backsquat singles

Saturday 7/12/14

"CrossFit"
A. Burpee EMOM x15
B. 30-20-10
Wall ball
Pull up

"Weightlifting"
A. Snatch 1rm
B. clean and jerk 1rm

Friday 7/11/14

"We buy things we don't need, with money we don't have, to impress people we don't like."-Tyler Durden in "Fight Club"

"CrossFit"
A.  3 position snatch (hip, knee, floor)
B. AMRAP 15
30 overhead walking lunges
Run 600m

"Weightlifting"
A. Snatch x8@70%
B. clean and jerk x8@70%
C. Clean pull 5x3@110%

Thursday 7/10/14

"If you can't explain it simply, you don't understand it well enough."-Albert Einstein

"CrossFit"
A. Strict Press 2 RM
B. EMOM 20
Odd: 15 Cal Row
Even: 30s Hollow rock

"Weightlifting"
A. Bodybuilding
B. Core
C. Sprints

Wednesday 7/9/14

"Good is the enemy of great."-Jim Collins

"CrossFit"
A.  7 Minute AMRAP
Partner Clean Thruster
B.  Swinging "Annie"
50-40-30-20-10
Kettle bell swing
Double Under
Abmat Situp

"Weightlifting"
A.  Snatch x8 @80%
B.  C & J x 8 @80%
C.  Front squat singles

Tuesday 7/8/14

Hey, I don't have all the answers. In life, to be honest, I failed as much as I have succeeded. But I love my wife. I love my life. And I wish you my kind of success.-Dicky Fox in "Jerry Maguire

"CrossFit"
A.  Turkish Get Ups x30
B.  EMOM x10
6 C2B Pullups
-Plank hold w time remaining.
C.  For time:
Sled Pull/Prowler Push/Log Carry
800m

"Weightlifting"
A.  8 Rep Snatch @75%
B.  8 Rep Clean & Jerk @ 75%
C.  Snatch Pull 5x3 @ 110%

Monday 7/7/14

"Retain faith that you will prevail in the end, regardless of the difficulties".....and at the same time........ "Confront the most brutal facts of your current reality, whatever they might be"
-The Stockdale Paradox

"CrossFit"
A.  Backsquat 10 mins work to tough single
B.  EMOM x10
-Complete 1 backsquat on minute 1, 2 backsquats on minute 2, 3..........
C.  5 minute AMRAP
Burpees

"Weightlifting"
A.  Snatch (10 mins work to 70%)
B.  Clean and Jerk (10 mins work to 70%)
C.  Backsquat 3 sets Max reps @ 100% clean

Friday 7/4/14

“My God! How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!” — Thomas Jefferson

"CrossFit"
A. For reps:
0-10 mins complete:
1 mile run
Max bar facing burpees

10-20 mins complete
1 mile run
Max ground to overhead 135/95

20-30 mins complete
1 mile run
Max weighted walking lunges

-Workout done in teams of 2, splitting the run in half.

Thursday 7/3/14

"It was pride that changed angels into devils; it is humility that makes men as angels."-Saint Augustine

"CrossFit"
A. Aerobic Power
8 sets
Row 250
B. Skillwork
-Take advantage of this time to improve!

"Weightlifting"
Rest day

Wednesday 7/2/14

We will only be having one class this Friday, July 4th at 9AM.

"Fitness"
A.  2 Cleans (below knee)
-Work mechanics to max load without dropping the bar.
B. For time:
15 Toes to bar
-
21-15-9
Power Clean
Wall Ball
-
15 Toes to bar

"Sport"
A. Power Snatch Single
B.  Clean Pull 2RM (speed)
C.  3 sets:
Max Reps front squat w 75% 1RM clean

Tuesday 7/1/14

“All human wisdom is contained in these two words--"Wait and Hope.” -Alexandre Dumas, The Count of Monte Cristo

There will only be 1 class this Friday, July 4th. Either 9am or 1pm.  Be sure to vote for which one you'd like!

"Fitness"
A.  Push Press 7 sets 3 reps (climbing)
B.  3rft
Run 500m
14 HSPU
40 Double Unders
14 Ring dips

"Sport"
A.  2 High Hang Clean + Jerk
B.  Snatch Balance + Overhead squat x5
C.  AMRAP 10
10 Box Jumps
10 Toes to bar
10 Power snatch

Monday 6/30/14

The first method for estimating the intelligence of a ruler is to look at the men he has around him.-Machiavelli

Remember! No "Friday Night Lights" for July!

"Fitness"
A.  Pause Front Squat 7 sets 3 reps (climbing)
-work on position in bottom, hold for 2 count, drive up!
B.  2 rounds:
2 mins
(0-2)
-20 thrusters(95/65)
-Max Pull ups in time remaining
Rest 1 min
(3-5)
20 bar facing burpees
-Max Pull ups in time remaining
Rest 1 min
(6-8)
20 Backsquats
-Max Pull ups in time remaining

"Sport"
A.  High Hang Snatch 3rm
B.  Snatch Pulls 2RM (speed)
C.  Backsquat singles (10 mins)

Friday 6/27/14

There will be no "Friday Night Lights" next Friday since it's 4th of July.  Celebrate away w fam and friends!

"Fitness"
A.  Backsquat 7 sets 3 reps light @42x2 (slow down eccentrically, speed out of bottom)
B.  3 rft:
Run 800
12 walking lunges 45/25
21 c2b pull ups

"Sport"
A.  Power clean double (floor + hover)
B.  Push Press 4x5
C.  Power "Elizabeth"
21-15-9
Power Clean
Ring Dips

Thursday 6/26/14

There will be no 1PM class due to the US v Germany futbol game!  Show some pride.  Come on out to Bavarian Pretzel Factory on Haywood.

-If this is an issue, and were planning on training at 1pm, contact me and we'll figure something out that works.  864-380-9349

Danke!!

"Fitness"
A.  3 rft:
20 Deadlifts (185/125)
30 Push Ups
40 Double Unders
B.  Collect 3 mins in a handstand
C.  Collect 3 mins in a L-sit

"Sport"
A.  Rest Day

Wednesday 6/25/14

(From a favorite.  Sorry for language)

Minny Jackson: Eat my shit.

Hilly Holbrook: What'd you say?

Minny Jackson: I said eat... my... shit.

Hilly Holbrook: Have you lost your mind?

Minny Jackson: No, ma'am but you is about to. 'Cause you just did.

"Fitness"
A.  1 Hang Power Snatch + 2 Overhead Squats + 1 Below Knee Snatch
-work to tough single w out dropping the bar
B."Tabata"
(4mins/8rounds each)
Wall balls
Calorie Row

"Sport"
A.  Power Snatch Double (Floor + Hover)
B.  RDL 3x10
C.  Front squat 5x2
D.  100 reps core

Tuesday 6/24/14

Be the change you want to see in the world -Gandhi

"Fitness"
A.  Shoulder Press 5 sets 5 reps
B.  5 rft:
25 Kettlebell swings
10 Pull ups
25 Abmat situps

"Sport"
A.  2 Clean pulls + 1 Clean
B.  Snatch balance 7x1
C.  5sets
20 Kettlebell swings
Run 100m
Rest 1 min btw

Monday 6/23/14

“Forgive and give as if it were your last opportunity. Love like there's no tomorrow, and if tomorrow comes, love again.” -Max Lucado

"Fitness"
A.  Front squat 7 sets 3 reps (climbing)
B.  For time:
Row 1k
30 Backsquats (@bodyweight)
30 Burpees

"Sport"
A. 2 Snatch pull (floor) + 1 Snatch
B. Jerk 2RM
C.  Backsquat 5x2 (speed)

Friday 6/20/14

"Faith is to believe what you do not see; the reward of this faith is to see what you believe."-St. Augustine 

"Fitness"
A. Strict press 3rm
B. 7 rft
10 shoulder to overhead 95/65
10 burpees

Thursday 6/19/14

"Someone is sitting in the shade today because someone planted a tree a long time ago."-Warren Buffett

We've had some amazing results so far for those who've weighed in!!!!

15lbs might be the number to beat for the month.  (Kev, Erin, I know this is completely unfair in relation to what you two have done.)

"Fitness"
A.  Handstand Work
B.  Deadlift 10 mins to work to tough tng double (warm up, not maximal effort)
C.  For time:
21-15-9
Deadlift 275/185
Box jumps

"Sport"
Rest Day

Wednesday 6/18/14

"You can accomplish anything in life, provided that you do not mind who gets the credit."-Harry Truman

Those entered and measured for the "Southern Moon Slim Down", you have until Friday to get your measurements.

We will declare the winner of the ipad once everyone gets their measurements retaken and retests the workout!

"Fitness"
A.  EMOM x7
7 Chest to bar pull ups
20 Double unders
-Complete both every minute.
B.  Test Retest
3 rounds for time:
Row 500m
25 KBS
15 Burpees

"Sport"
A.  Below knee power snatch 3RM
B. Snatch Balance 10x3
C.  Front Squat 5x5 (speed not weight)

Tuesday 6/17/14

"In order to succeed, your desire for succes should be greater than your fear of failure."-Bill Cosby

All the paleo challengers will weigh in Wednesday for the iPad!

"Fitness"
A. Power Clean & Jerk (work to tough single)
B. For time: (originally programmed by Rudy Neilsons Outlaw CrossFit)
Alternating
10-9-8-7-6-5-4-3-2-1
Power cleans 155/105
1-2-3-4-5-6-7-8-9-10
Handstand Push-up

"Sport"
A. Clean double (floor + below knee) + front squat + jerk
-Speed, not weight
B. Snatch balance 2rm
C. 3x
30 handstand
15 back ext
D. 5 sets
5 ground to overhead
10 box jumps

Monday 6/16/14

"Maybe it's my fault" in honor of the NBA finals.

"Fitness"
A. Backsquat 5x5
B. 5 rounds for time
Run 400
20 wallballs

"Sport"
A. Snatch triple (floor, below knee, high hang)
B. behind neck push press 5x3
C. Backsquat 5x3

Friday 9/13/14

1. A leader is one who knows the way, goes the way, and shows the way. —John Maxwell

There will be open gym w Flip for 5-7pm. Dave and I will be partying w the newlyweds Josh & Taylor!!!

"Fitness"
A. AMRAP 7
Ascending ladder
3, 6, 9, 12, 15,......
Thruster 95/65
Toes to bar
B. "Cash out"
The Moby Sally Up Backsquat challenge 135/95
Bring Sally up- Stand up
Bring Sally Down- Sit down

"Sport"
Olympic Work

Thursday 6/11/14

"A higher rate of urgency does not imply ever-present panic, anxiety, or fear. It means a state in which complacency is virtually absent."-John Kotter

"Fitness"
A. Snatch
B. AMRAP 10
7 hang power snatch
14 push-ups
21 double unders

"Sport"
Rest day

Wednesday 6/11/14

"There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time."

A.  Deadlift (work to tough triple)
B.  4 sets alternating w partner:
Row 500
25 Abmat situps

"Sport"
A.  Power Snatch double
B.  EMOM x12
High hang snatch
C.  Front squat 5x3
D.  E3MOM x4
Row 300
15 KBS

Tuesday 6/10/14

"You are not the contents of your wallet." Tyler Durden (Brad Pitt in Movie Fight Club)

"Fitness"
A. EMOM x15
5 shoulder to overhead
5 burpees
B. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"Sport"

A. Hover clean double + 1 jerk

B. Snatch pull 5x5 @4131

C. Squat Jumps 3x15

D. Leg raises 3x15

E. Back extensions 3x15

Monday 6/9/14

“Successful people pursue hard things. Unsuccessful avoid them."-Greg Glassman

"Fitness"
A. Backsquat 3-3-3-3-3
B. "Nancy"
5 rft
Run 400m
15 Overhead Squats (95/65)

"Sport"
A. Hover snatch double (12 mins)
B. Push press 5x3
C. 5x1 (across)

Friday 6/6/14

"Friday Night Lights"!!!

"Fitness"
A. Thruster ladder (12 mins to find tough single)
B. For time:
AMRAP 10
3-6-9-12-15-18-21-..........
Power snatch 95/65
Burpee Pull-up


"Sport"
A. Power clean 3rm
B. Front squat 2rm
C. Prowler push 50m + 100m sprint

Thursday 6/5/14

"Every man dies. Not every man truly lives."-William Wallace

"Fitness"
A. EMOM x10
7 toes to bar
B. 3 sets 20 weighted walking lunges (kettlebells)
C. For time:
Row 1k

*Complete A, B, C in any order.


"Sport"
Rest Day

Wednesday 6/4/14

Still open to ideas for Friday's "Friday Night Lights".

"A private life is a happy life"

"Fitness"
A.  Overhead squat
B.  For time:
Run 400m
25 Deadlifts
Run 800m
25 Box jump/Step up Step down
Run 400m

"Sport"
A.  Power Snatch 3RM
B.  Snatch balance 2RM
C.  5 sets Max Handstand Hold
D.  5 sets Max Strict chin ups

Tuesday 6/3/14

"Me shooting 40% at the foul line is just God's way to say nobody's perfect"-Shaquille O'Neal


"Fitness"
A.  Push press 5-5-5-5-5 (Climbing)
-After each set complete 8 strict ring rows @30X2
B.  AMRAP 12
7 Hang Power Cleans
14 Kettle bells Swings
21 Burpees


"Sport"
A.  1 Clean Pull + 2 High Hang Clean
B.  Split Jerk 1 RM
-2x2 @ 80%

Monday 6/2/14

The part can never be well unless the whole is well. -Plato

Don't Forget! "Friday Night Lights" is this coming Friday.  Bring some food and be ready to cheer each other on.  If you have a benchmark workout you've been really wanting to test, let us know.  Maybe we can do it for the event Friday night.  Gonna be a great week!


"Fitness"
A.  Backsquat 5-5-5-5-5
B.  3 rounds for time:
15 Push ups
20 Pull ups
25 Wall balls


"Sport"
A.  1 Snatch Pull + 2 High Hang Snatch
B.  Backsquat 5x3 @ 32X1 (2s in bottom position)

Saturday 5/31/14

"Do not spoil what you have by desiring what you have not; remember that what you now have was once among the things you only hoped for.”
― Epicurus

"Fitness"
A. EMOM x 10
5 strict pull-up (c2b if possible)
B. Amrap 12
Hang power snatch
Air squats
Planks
C. EMOM x10
5 toes to bar

Friday 5/30/14

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style." -Maya Angelou


"Fitness"
A. Clean and Jerk (Work to a tough single)
B. "Grace"
 For time:
30 Clean & Jerks


"Sport"
A. Spend 10 minutes in bottom of squat

Thursday 5/29/14

"If you don't like something, change it.  If you can't, change your attitude." -Maya Angelou


"Fitness"
A.  Fron Squat
B.  EMOM x20
5 Wall Balls
5 Burpees


"Sport"
A.  Power Snatch 2RM
B.  Front Squat 5x3

Wednesday 5/28/14

“The weak can never forgive. Forgiveness is the attribute of the strong.” -Gandhi


"Fitness"
A.  Shoulder Press
B.  "Helen"
3 Rounds For Time
Run 400M
21 KBS 55/35
12 Pull Ups

"Sport"
A.  Clean(w 2 count pause @ knee) + Hang Clean (w 2 count pause @ knee) + Jerk
B.  EMOM 10
Odd:  5 Snatch Balance
Even: 10 Box Jumps

Tuesday 5/27/14

We're back baby!  Great job to all who came out to Swamp Rabbit and did "Murph".  It's always great to see the Upstate CrossFit community come together.  If you didn't make it, hopefully you had the chance to spend some quality time in remembrance of those who've served w those you love.

"Do what others won't, so you can do what others can't."

"Fitness"
A.  Deadlift
B.  Fot time:
100 Double Unders
-then-
3 RFT
15 Deadlifts
35 Abmat Situps
-then-
100 Double Unders

"Sport"
A.  Snatch (2s pause @ knee) + Hang Snatch (2s pause @ knee)
B.  Backsquat 2 RM (work in 2s), then 2x4
C.  Fot time:

100 Double Unders

-then-

3 RFT

15 Deadlifts 

35 Abmat Situps

-then-

100 Double Unders

Monday 5/26/14

Memorial Day!

In remembrance and honor of those who've served:

Swamp Rabbit CF for "Murph" @ 9AM

We are closed all day tomorrow, so come on out!

Text or call me w any issues: 864-380-9349

Don't forget the purpose of having tomorrow off!

Saturday 5/24/14

The gym will be closed Monday. Come on out to Swamp Rabbit in the AM for Memorial Day Murph!

"It costs a lot of money to look this cheap."-Dolly Parton

"Fitness"
A. Push press 5rm
B. For time
Row 500 or Run 400
21 thrusters
Row 500 or Run 400
15 thrusters
Row 500 or run 400
9 thrusters

Friday 5/23/14

Those sticking w the diet, stay strong!

"Fitness"
A.  Front squat 7 sets 3 reps
B.  20 AMRAP
15 Burpees
Run 400m

"Sport"
A.  Power Clean 1 RM
B.  Clean deadlift 6x3
C.  3 rft
10 OH Squats
10 Bar muscle ups

Thursday 5/22/14

every morning you have two choices,

continue your sleep with your dreams,

or wake up and chase your dreams

...

"Fitness"
A.  Skill work
-Spend 15 minutes working on skill work. (double unders, pull ups, HS walk, HSPU, ring work, etc)
B.  "Angie"
For time:
100 push ups
100 pull ups
100 situps
100 air squats

"Sport"
A.  Rest Day

Wednesday 5/21/14

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

Make sure you guys are staying hydrated!

"Fitness"

A.  3 Deadlift EMOM x10

B.  For time:

Run 400m 

40 kbs

Run 400m

30 kbs

Run 400m

20 kbs

Run 400m

10 kbs

"Sport"

A.  Power Snatch 1 RM

-2x3

B.  Front squat 3 RM

-2x5

C.  Run 800

30 HSPU
30 TTB
15 HSPU
15 TTB
Run 800

Diet Day 4

9AM Eggs mix

Eggs scrambled w spinach, peppers, onions, mushrooms

2 slices turkey

Glass of almond milk

1PM Food Truck lunch

Pork, brisket, coleslaw

Smoothie (almond milk, super greens (swiss chard, spinach, kale), protein powder, blueberries, cranberries

8PM Market Place

Hamburger (no bun), bacon, coleslaw, side salad

Tuesday 5/20/14

Friendship... is not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything.-Muhamad Ali

"Fitness"
A1. Strict Press 5 sets 5 reps
A2.  Max Pull ups 5 sets (@ least 10)
B.  12 AMRAP
5 Ground to Overhead
10 Toes to bar

"Sport"
A.  Clean + FS + Jerk
B.  Aux work
C.  For time:
45 Pull-ups
30 Push Press 
30 Box Jump
30 Pull ups
30 Push Press
30 Box jumps
15 pull ups

Diet Day 3 (I don't typically eat this extravagant, but I'm on vacay.   :)

8am Breakfast Eggs

-3 eggs, 2 slices turkey

-Almond butter

-Smoothie (Kale, lemon juice, kiwi, ice)

12PMSnack

-3 slices turkey, homemade paleo granola, cashews, apple

4PMSnack

Beef jerky, almond butter, smoothie (as before)

830PM

Grilled sirloin, mixed green salad, homemade fries

Monday 5/19/14

"Failure to prepare, is preparing to fail." :Weekly Food Prep!

"Fitness"
A.  Backsquat 5 sets 5 reps
B.  For time:
50-40-30-20-10
Wall ball
Double Unders


"Sport"
A.  Snatch + 1 OHS
B.  Backsquat 6sets 2 reps
C.  15 AMRAP
Run 300
20 KBS
20 Ring dips

Sunday (On the road for almost 8 hours today)
7AM
Omelet
-4 eggs, half onion, 2 slices turkey, salsa
Smoothie
-Almond milk, 3 handfuls greens, banana, ice
-1 handful almonds

1PM
Jason's deli salad bar togo
-Mixed greens, peppers, apple slices, beets, 3 scoops each of almonds, mixed fruit and nut, sunflower seeds, olive oil dressing
(I would NOT recommend having this much carb & fat w no protein)

6PM
Snack
-2 slices turkey, apple, 1 handful almonds

8PM
30A Restaurant
Short Ribs
-6oz beef, mixed vegetable, house salad w EVOO

Saturday 5-17-14

"A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals."-Larry Bird

"Fitness"
A.  In teams of 3:
5 Minute AMRAP
Alternating Thruster (1bar)1-2-3-4-5-6-7........
B. 3rft
Run 400
21 HSPU
12 Hang Power Snatch


Diet of Day:

6am
Smoothie
-Almond milk, 3 handfuls kale, 1 scoop protein powder, 1 banana, ice

830AM
Breakfast of leftovers (this is not what my typical breakfast looks like)
-Hamburger spinach patty (ground beef mixed w spinach & garlic then grilled), zucchini, carrots, 1 handful almonds

1PM
-Cytomax drink (carbohydrate supplement w stevia)

230PM
2 Chef Salad Sampler Lunch
-2 Handfuls mixed greens, pear chicken salad, pesto chicken salad, coleslaw, EVOO dressing

730PM
Salad Dinner
-1 Handful mixed greens, 1 handful kale, beets, beef brisket slices, garlic, carrots, sunflower seeds, EVOO dressing
Dessert
-1 almond butter perfect foods bar

Friday 5/16/14

"You can't live a perfect day without doing something for someone who will never be able to repay you."-John Wooden

"Fitness"
A. Backsquat 5x3
B. 3 rft
50 air squats
14 pull-ups
10 hang power cleans

"Sport"
A. 3rm power clean + 1 push jerk
B. front squat singles
C. 3 sets
1 min HSPU
1 min double unders
1 min t2b
1 min rest

Thursday 5/15/14

“If people knew how hard I had to work to gain my mastery, it would not seem so wonderful at all.” -Michelangelo

"Fitness"
A.  3RFT
Row 500m
25 KBS
15 Burpees
*This is the tested workout for those competing in the paleo challenge!
B.  Skill Work
-We will be alternating on the rowers.  When you aren't performing the workout, work on some skillwork.

"Sport"
A.  Rest Day

Wednesday 5/14/14

"Southern Moon Slim Down/Paleo Challenge" Starts this week.  You have until Friday to get all your measurements down.  We will be doing the "Workout" part of this challenge Thursday.  So don't miss out!

We will have details and registration starting tomorrow!

"Fitness"
A.  7Sets
5 Deadlift
Rest 60s
B.  15 Minute AMRAP
10 Front squats
20 Walking lunges
10 Toes to bar
Run 400m

"Sport"
A.  Power Snatch Work
B.  30 Muscle ups for time

Tuesday 5/13/14

One day left! Then it's time to start the Southern Moon CrossFit Slim Down!  The Paleo Challenge!
Measurements (body fat %), pictures, and weight will be tracked for all those entering.  We will have a short discussion about what the competition entails, suggestions for shopping, and how to go about this challenge.

"Fitness"
A.  EMOM x10
5-10 HSPU or 10-15 HRPU
B.  3 RFT:
10 Clean and Jerks
20 Lateral Burpees

"Sport"
A.  Clean & Jerk
B.  4x400m Sprints
Rest 1:1

Monday 5/12/14

"World class fitness in 100 words"
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

"Fitness"
A. Backsquat 5x5
B. 10 rft
10 pull-ups
30 double unders

"Sport"
A. 2 snatch pulls + snatch + 2 ohs
B. Backsquat 5x3
C. 15 AMRAP
Row 300m
10 HSPU
30 double unders

Friday 5/9/14

"Fitness"
A.
In teams of 2 complete for time:
Run 800 m (both run)
100 push-ups
100 pull-ups
100 sit-ups
100 back squats
Run 800m

Thursday 5/8/14

"Fitness"
A. 20 AMRAP
50 walking lunges
25 toes to bar
50 air squats
25 abmat sit-ups

"Sport"
Rest day

Wednesday 5/7/14

"I'm a firm believer that if you put the time in and effort forward, the results will come."MJ

We will still be posting the Workouts for Thursday, Friday, and Saturday.  Just because it's "time off" for us, doesn't mean you have to.  The workouts for Thursday and Friday will be longer, bodyweight, and possibly team workouts.  Still get to the gym and put some time in!

Also, don't forget....  Southern Moon Slim Down starts next Wednesday!  Get yourselves ready!

"Fitness"
A.  Deadlift 5 sets 5 reps
-Complete 10 Toes to bar after each set
B.  30-20-10
Wall ball
Kettlebell swing

"Sport"
A.  2 front squat 2 jerks
B.  5 rounds
Max HSPU hold
15 toes to bar

Tuesday 5/6/14

Worry does not empty tomorrow of its sorrow. It empties today of its strength.-Corrie Ten Boon

"Fitness"
A.  Split Jerk 7 sets 3 reps (Technique)
B.  3 rounds for time
10 Ground to Overhead
20 Pullups
Run 400m

"Sport"
A.  Clean & Jerk Single
B1.  RDL 3 sets 8 reps
B2.  Box jump 3 sets 10 reps
C.  100m sprint
Recover

Monday 5/5/14

“For every minute you are angry you lose sixty seconds of happiness.”-Ralph Waldo Emerson

"Fitness"
A.  Backsquat 5 sets 5 reps
B.  Regional Event 4
For time:
21-15-9-6-3
Handstand Pushup
Front Squat
Bar Facing Burpee

"Sport"
A.  Snatch Single
B.  Backsquat 5 sets 5 reps
C.  Amrap 10
Legless Rope Climbs

Friday 5/2/14

Paleo Potluck @ 6PM!  Come on out!

"You can never outwork a bad diet."

"Fitness" & "Sport"
A.  Backsquat: 20 minutes to work to a tough single
B.  "Fran"
For time:
21-15-9
Thrusters 95/65
Pullups

Thursday 5/1/14

"Put duties aside at least an hour before bed and perform soothing, quiet activities that will help you relax." ~Colleen Wainwright

"Fitness"
A.  Snatch
B.  Row Repeats
Row 500m
rest 90s
Row 500m
-Score is average time.

"Sport"
Rest Day

Wednesday 4/30/14

“Eating crappy food isn't a reward -- it's a punishment.” -Drew Carey

"Fitness"
A.  Top down deadlift 7 sets 3 Reps
-Complete 10 toes to bar after each set
B.  3 rft
10 Ground to Overhead
50 Double unders (150 singles)

"Sport"
A.  Snatch Balance (from floor) + 2 Overhead squats
B.  Strict Split Press 4x8
C.  3 rft

10 Ground to Overhead 

50 Double unders (150 singles)

Tuesday 4/29/14

"Never let your head hang down. Never give up and sit down and grieve. Find another way. And don't pray when it rains if you don't pray when the sun shines."-Richard Nixon

"Fitness"
A.  Take 10 Minutes to work to 5RM Push Press
B.  3 sets Max Effort pull ups
C.  "Tabata Something Else"

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

"Sport"

A.  3 pos clean (Hip, Hang, Floor) + 1 Jerk

B.10 minute AMRAP of:

Run 400M
20 KBS
10 HSPU
20 Burpee Box Jumps

Monday 4/28/14

A couple announcements:
1.  Friday Night Lights is this Friday night (May 2)! This is a paleo potluck, so bring some food, drinks, family, & friends. It will start at 6pm Friday night.

2.  Monday May 5th we are starting a weight loss challenge. It will be a month long event for those who enter, and be based on total pounds (not kilos) and percentage lost. The winner will receive an iPad. There will be a small entry fee, so you'll have to put your money where you're mouth is!

"You can't get much done in life if you only work on the days when you feel good."-Jerry West

"Fitness"
A. Weighted Walking Lunge Steps 3 sets 20 reps
B. (retest)3 rounds for time:
25 Kettlebell swings
25 Burpees


"Sport"
A. Snatch
B. "Nasty Girls"
50 squats
7 muscle ups
 10 hang power cleans 155/105

Saturday 4/26/14

“You never really understand a person until you consider things from his point of view... Until you climb inside of his skin and walk around in it.” -Harper Lee --To Kill A Mockingbird

"Fitness"
A.  Backsquat 10 sets 3 reps @ 85% (this will be the last day for the smolov jr program!)
B.  EMOM
Odd: 10 toes to bar
Even: 10 wallballs

"Sport"
A.  Backsquat 10 sets 3 reps @85%
B.  For time:
Run 800m
30 MU
Run 800m

Friday 4/25/14

Things turn out best for the people who make the best of the way things turn out.-John Wooden

"Fitness"
A.  Backsquat 8 sets 4 reps @80%
B.  For time:
Run 400 or Row 500
30 Pull ups
30 Thrusters
30 Pull ups
Run 400 or Row 500

"Sport"
A. 2 Power cleans + 1 Push Jerk
B.  Backsquat 8x4 @80%
C.  15-12-9
Handstand Pushups
Ground to Overhead 135/95

Thursday 4/24/14

"Same opportunity does not equal same result."

"Fitness"
A. 20 minutes Skillwork (double unders, ring work, handstands, etc.)
B. 20 minutes AMRAP (slow)
5 burpees
10 ball slams (locked out overhead)
15 abmat sit-ups
20 walking lunges w wallballs overhead

"Sport"
A. Mobility & Skill Work

Wednesday 4/23/14

“I may not have gone where I intended to go, but I think I have ended up where I needed to be.” -Douglas Adams

"Fitness"
A.  (Option 1) Backsquat 8 sets 4 reps @ 75%-if doing smolov jr this is last week!
(Option 2) Deadlift 5 sets 5 reps (climbing)
B. 5 rft
12 Deadlift
9 Hang power cleans
6 Shoulder to Overhead

"Sport"
A.  Snatch Balance Singles
B.  Snatch Balance 2x3 drop sets from A
C.  Backsquat 8 sets 4 reps
D. 3rft
Run 400
50 Double unders
25 thrusters 45/35

Tuesday 4/22/14

"Deep into that darkness peering, long I stood there, wondering, fearing, doubting, dreaming dreams no mortal ever dared to dream before."-Edgar Allen Poe

#HIGHFIVES

"Fitness"
A1.  Strict Press 5 sets 5 reps
A2.  Ring Row 5 sets 10 reps
B.  3 sets
60s Kettlebell Swing
60s Box Jump (step down)
60s Burpees
Rest
C.  Cash out:
5 Mins Max Strict Toes to Bar


"Sport"
A.  Clean Double (High + Floor) + Jerk
B.  Split Press 4x8
C.  3 sets
60s Muscle Ups
60s Row
60s KBS 2/1.5POOD

Monday 4/21/14

"Don't do harder workouts, go harder on your workouts."-Tommy Hackenbruck

"Fitness"
A.  Backsquat 6 sets 6 reps 70% (Last week of SMOLOV JR!!!)
B.  15 AMRAP
30 Wallballs
Run 400m

"Sport"
A.  2 pos snatch (high hang + floor)
B.  Backsquat 6 sets 6 reps 70%
C.  3 rft:
15 Handstand Pushups
15 Toes to Bar
Run 400m

Friday 4/18/14

"Training for a fight by running twenty minutes every day makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute head start."-Gregg Glassman

"Fitness"
A.  (Option 1) Backsquat 8 sets 4 reps @ 80%
(Option 2, you choose) Front squat, Overhead squat, Box squat 8 sets 4 reps
B.  5 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squat
-rest 2 mins
2 Mins Max Thrusters
Rest 2 mins
5 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squats

"Sport"
A.  Snatch Pull + 2 Power Snatch
B.  Backsquat 8 sets 4 reps
C.  4 sets
1 min hspu
1 min row
1 min t2b
1 min rest

Thursday 4/17/14

Most people have the will to win, few have the will to prepare to win.-Bobby Knight

"Fitness"
A.  5 Minutes ME Handstand Pushups
Rest
B.  5 Minutes ME Strict Pull ups
Rest
C.  For Time
30 Burpees
Run 800m or Row 1000m
30 Burpess

"Sport"
A.  4 Muscle Snatch EMOM x10
B.  Shoulder Press 3x10
C.  Pull ups 3x10

Wednesday 4/16/14

“If we couldn't laugh we would all go insane.”-Robert Frost

"Fitness"
A.  (Option 1) Backsquat 7 sets 5 reps @ 75% of 1RM
(Option 2) Deadlift 7 sets 3 reps (climbing)
B.  In front of a clock set for 12 minutes
1 Minute ME double unders
1 Minute ME Kettlebell swings
2 Minute ME double unders
2 Minute ME Kettebell swings
3 Minute ME double unders
3 Minute ME Kettlebell swings

"Sport"
A.  Snatch balance 2RM
B.  Snatch balance 2 sets 4 reps
C.  Backsquat 7 sets 5 reps @ 75% of 1RM
D.  3 rft:
30 Wall ball
20 KBS
10 Burpees

Tuesday 4/15/14

Pride makes us artificial and humility makes us real.-Thomas Merton

"Fitness"
A.  Push Jerk 5 sets 5 reps (technique w TNG)
B.  EMOM x 10
5-10 Pullups
C.  10 AMRAP
5 Ground to Overhead (clean & jerk)
10 Burpees

"Sport"
A.  Clean + 2 Jerks
B.  Snatch Pull 6 sets 2 Reps
C. 3 RFT
5 Muscle Ups
10 Hang Cleans 135/95
15 Box Jumps

Monday 4/14/14

"Wisdom is not a point, it's a path....... and the wise embrace the journey."-Mike Patz

"Fitness"
A.  Backsquat 6 sets 6 reps @70% 1RM
-If the weight felt light last week you can add 5#s to each day.  Only if the weight was light.
B.  Alternating 30s On/30s Off
Wall Balls
Box Jump Step Down

"Sport"
A.  Snatch 2RM
B.  Backsquat 6 sets 6 reps @70% 1RM

-If the weight felt light last week you can add 5#s to each day.  Only if the weight was light.

C.  "Jackie"

For time:

Row 1k

50 Thrusters 45/35

30 Pull ups