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To avoid criticism do nothing, say nothing, be nothing!
Today we wrap up our Hero month! Thank you to all who participated, its a good personal challenge and a good way to honor those we have lost. Shoulder Press Every 2:30 for 5 sets 3 Shoulder press *This is a strength builder/tester for raw upper body vertical pressing. Attempt to find a max on set 4 or 5. Metcon (AMRAP - Reps) AMRAP 8:00 Run 800 meters with the remaining time: 1 Push press (115lbs/75lbs) 2 Unbroken push press 3 Unbroken push press 4 Unbroken push press continue until the clock hits 8:00. *Leaderboard reps of push press.
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Mindset is what separates the best from the rest!
Metcon (5 Rounds for time) 5 x 500 meter row Rest as needed between efforts *During rest perform a dynamic couch stretch, pigeon stretch, or hamstring stretch for 0:45-1:00 per side. **Input your 5 times to get an average then add your fastest 500m Row in Wodify under the "500m Row (Time)" section. This is a benchmark so it is important to document your time. 500m Row (Time) Max Effort 500m Row The struggles we feel today (even if it's in the front squat) are developing the strength we'll need tomorrow.
Front Squat Every 3:00 for 3 sets 5 Front squats *Build to a near max front squat for 5 reps. **First set should be challenging but peak on set 3. Metcon (Time) 5 Rounds for time: 20 Wall ball shots (20lbs/14lbs) 25 Abmat sit-ups Start where you are. Use what you have. Do what you can...
Metcon (Time) 3 Rounds for time: 21 Kettlebell swings (53lbs/35lbs) 15 Box jumps (24"/20") 9 Push jerk (155lbs/105lbs) *1:00 Rest between rounds **Leaderboard total time minus 2:00 Accessory Work 3 Rounds NOT for time: 10 Plate Turn overs 10 Heel taps onto plates 10 Banded BMU compressions It always seems impossible, until it's done!
Metcon (Weight) EMOM 10:00 2 Power snatch *Use between 70-80% of 2 RM from 11/13/2018 Metcon (AMRAP - Rounds and Reps) AMRAP 10:00 10 Pull-ups 10 Plate Overhead Box Step Ups (45/25#) Today I will live in the moment!
Unless of course the moment is unpleasant, then I'll change the moment and go workout! ****NO 7PM CLASS THIS EVENING**** Metcon (Time) 50/40 Calorie row or air bike into: 5 Rounds 8 Split jerks (185lbs/125lbs, alternating lead leg on the split each rep) 8 Deadlifts (275lbs/185lbs) *Use one barbell and adjust weights for each movement. Holiday Schedule:
11/21- No 7pm Class 11/22- 9am Class only. Free for family and friends! 11/23 - 9am Class, Open gym 10-12 11/24- 8am and 9am I'm not anti-social, I'm selectively social... There's a big difference! Metcon (Time) 50 Toes to bar into: 21-15-9 Power clean (115lbs/75lbs) Front squat (115lbs/75lbs) Holiday Schedule:
11/21- No 7pm Class 11/22- 9am Class only. Free for family and friends! 11/23 - 9am Class, Open gym 10-12 11/24- 8am and 9am How to catch a chicken. 1) You can't. *The average human can run 8.6 mph, the average chicken 9mph, sorry Hooman! Guess we'll just have to be better than average to catch that chicken! Push Press Build to a 3 rep max in 7:00 *Compare to 8/1/18 Metcon (AMRAP - Rounds and Reps) AMRAP 7:00 10 Push Press (95lbs/65lbs) 30 Double unders We are products of our decisions.
Metcon (No Measure) 3 Rounds 0:00-2:00 Run 400 meters 2:00-4:00 15 x 2 push-up burpees with jump to a 6" target 4:00-6:00 Row 600/500 meters 6:00-8:00 100 Double unders *For the 2 push-up burpees with jump to a 6"" target. Drop to the deck, perform 2 push-ups, jump up and touch a target with both hands 6 feet above standing reach. *No leaderboard, turn of the brain and get the work done. We get the best effort from others not by lighting a fire beneath them but by building a fire within.
Back Squat Find a 1 rep max in 4:00 *No more than 3 attempts are allowed in this 4:00 timeframe. **Compare to 8/16 ***Find a near maximum back squat in a very time controlled environment. Metcon (Time) 15 Back squats (275lbs/185lbs) 30 Box jump overs (30"/24") *Compare to 8/16 |
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March 2019
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