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Did I mention... The Blue Sweat Angels Rock!!!
Metcon (Time) For time: 10 Rounds 200m Run 1 Legless rope climb *15:00 minute TIME CAP Accessory Work 3 Rounds, NOT for time of: 10/10 Pallof press 15 GHD Hip extensions 50 Band pull aparts The Blue Sweat Angels Rock!!!
Metcon (Time) For time: 50 Double unders 27 Deadlifts 50 Double unders 21 Deadlifts 50 Double unders 15 Deadlifts 50 Double unders 9 Deadlifts 50 Double unders *(185lbs/125lbs) **10:00 minute TIME CAP Skill For quality, 10:00 of: 0:15 Plank hold on elbows 0:15 Side plank, right 0:15 Plank hold on elbows 0:15 Side plank, left We are what we believe!
Metcon (AMRAP - Rounds and Reps) AMRAP 30:00 Partner 1- Row 1,000/800m Partner 2- AMRAP Strict "Cindy" while partner 1 is rowing Then, Partner 2-Row 1,000/800m Partner 1- AMRAP Strict "Cindy" while partner 2 is rowing *Score is reps of "Cindy" "If we correct the mind, the rest of our lives will fall in place" - Lao-Tzu
Snatch EMOM for 6:00: 1 Snatch 2:00 Rest Every 0:30, for 3:00 (6 sets): 1 Snatch @ 80-85% of best lift from part 1 *The leaderboard is for the increasing sets. Log your heaviest single. Metcon (No Measure) EMOM 8:00 Odd- 25 Kettlebell swings (53lbs/35lbs) Even- 25 Abmat sit-ups We fall. We break. We fail. But then, we rise, we heal and we overcome!
Metcon (Time) 5 Rounds for time: 12 Strict pull-ups 12 Renegade rows (50lbs/35lbs) 200m Run *20 minute Time Cap Accessory Work 3 Rounds, NOT for time: 6/6 Single arm ring row 20 V-ups  Q: Why did you start CrossFit?
A: A while back I got some blood work done and I was very much in danger of being diabetic. After changing up my diet I almost immediately started noticing results in how I felt overall - but it just wasn't enough. I was still around 240lbs in April '18 and had passed by Octane several times. One day I just decided to send an information request into the Octane website and, almost a year and 50+ pounds later, I haven't looked back since. Q: Why Octane? A: You can get the same equipment or environment at just about any Crossfit gym. To me, Octane stands out because of its owners and coaches. As an example, I can show up to a different class WOD than I normally attend that requires pull-ups and a coach I haven't seen in a month will remember exactly what I was struggling with and what I can do this time to improve. All of the coaches push you to be your best version of yourself, because they know you can and have seen it happen in real time. The people there are alright, too ;). Q: Goals for the year? A: Being that I'm still in my first year of Crossfit I still have so much to learn. On a basic level, I definitely want to work on increasing my general strength - but I have designs on competing whenever I possibly can. I might not come out on top, but it will give me a goal to hit every single time. Q: Any advice for the new members? A: Have fun with it! If you've never done anything like this before, take everything as a learning experience and keep a positive attitude. You will ALWAYS get out of it what you put into it. See all our member highlights. Visit link in bio -> blog -> #mow 📸 @brookklynphoto A river cuts through a rock, not because of its power.
Metcon (AMRAP - Rounds and Reps) AMRAP 7:00 of: 10 Thrusters (95lbs/65lbs) 35 Double unders Cool Down 2:00 Air squats *Slow and controlled, reps below 50. 1:00/1:00 Lower leg barbell smash Accessory Work 3 Rounds, NOT for time 12 Dumbbell bench press 20/20 Standing banded oblique twists (mini band) Put repetition into action. Repetition makes the master. Be kind to yourself when you feel you have failed and get up to get more reps!
Metcon (Time) For time 45/36 cal Row 45 Overhead squats (125/85lbs) *15:00 minute TIME CAP Accessory 3 Rounds, for quality: 5 Wall walks 0:10 Abmat handstand drill 15 L-hang flutter kicks |
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