Tuesday 4/1/14

"Winning isn't everything, but wanting to win is." -Vince Lombardi

The 2014 Open is officially closed! Great work to all who competed.  The programming from "HQ" was brilliance (as usual) in my opinion.  They always do an unbelievable job w testing all areas of fitness....  For you guys that competed, be sure to take some time to reflect/celebrate what you did.  Whether it was a PR deadlift, 1st double under (pull up, toes to bar, muscle up) or the 1st time you've ever really pushed yourself "that far"......those moments are nothing to briskly move over.  Take some time to celebrate.  It's that "atmosphere" of the Open that makes those experiences unique.  I know for me, those workouts absolutely force me to go to my pain threshold and just hold on for dear life.....  and each time I felt like I really improved and realized something new about myself.....  And we all saw it numerous times in each other w 14.5....  I'd expect this week to be pretty low in attendance at the gym, as it should be.  Rest and Reflect.

Here's my celebration:

"Fitness"
A1.  Strict Press 5 Sets 5 Reps
A2.  Strict Pull Up 5 Sets 5 Reps @40x0
B.  30 Minutes for Distance
30s Row or Bike/30s Rest

"Sport"
A.  High Hang Clean & Jerk Single
-Perform 2 drop set Doubles
B.  Snatch Grip SLDL 3 Sets 8 Reps
C.  3 rounds for time
10 Ground to Overhead 135/95
30 Double Unders

Monday 3/31/14

“God sees you as though you’ve only loved him in return at all times.”-Larry Crabb

"Fitness"
A.  Backsquat 3 Sets 10 Reps
B.  2 Rounds For Time:
Run 800m
30 Kettlebell Swings
30 Pull Ups


"Sport"
A.  High Hang Snatch Single
-Perform 2 Drop Sets x2
B.  Backsquat 4 Sets 6 Reps
C.  EMOM x15
5 Pull Ups
10 Push Ups
15 Air Squats

Friday 3/28/14

"14.5 Friday"
A. Front squat 7 sets 3 reps
B. For time:
21-18-15-12-9-6-3
Thrusters
Burpees

"14.5 Saturday"
A. Front squat 7 sets 3 reps
B. 4x500m row
Rest 3 mins

"Sport"
Lifting: 5 sets max reps front squat w heaviest clean

Thursday 3/27/14

“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.

From the ashes a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.” 

-JRR Tolkien The Followship of the Ring

"Fitness"

A.  15 Minutes to Work on Clean & Jerk (Hang)

B.  AMRAP 15

Run 400 Meters

30 Abmat Situps

15 Pullups

"Sport"

A.  EMOM x10

3 Hang Muscle Snatch

B.  Mobility/Skill Work

Wednesday 3/26/14

"People seldom do things to the best of their ability.  They do things to the best of their willingness."

"Fitness"
A.  EMOM x20
Odd:  5 Deadlifts (Tough)
Even: 10 Push Ups (Hand Release)
B.  21-15-9
Hang Power Snatch
Burpee Box Jump

"Sport"
A.  Snatch Deadlift 5 Sets 5 Reps
B.  Push Press 3RM
-Then perform 2 (Drop)Sets 5 Reps
C.  "Ping Pong"x 12 Mins
Odd:  Row 15 Cals
Even:  15 Burpees Over Erg

Also, on the separate programs......  Weightlifting is a Sport, and we are fortunate enough to have a great weightlifting coach.  So if you are interested in improving more in the sport of weightlifting, follow "Sport".  CrossFit has also become a sport, so if you're looking to improve more so in the sport of fitness, follow "Fitness".

If you're confused on which program to follow, we'd recommend "Fitness"

We program 2 separate templates because we want to appease to what you guys want, while also setting us up as coaches to best help you.

We want to give you guys the best possible situation to succeed in your training and goals.

And we are always open to your input!  (However, regardless of what you do, without your best effort forward there's not lots of hope for improvement.)  Intensity=Results

Example of what I did today:
A.  15 Minutes to work to tough clean and jerk
B.  20 Mins "Ping Pong"
Odd:  5 Ground to Overhead + 5 Burpees
Even:  Row 15 Cals
C.  Tabata strict pullup/ring row w 6pm class
D.  3 Minutes Burpees, Rest, 2 Minutes Burpees, Rest, 1 Minute Burpees