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