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11.30.2018

11/29/2018

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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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11.29.2018

11/28/2018

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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
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11.28.2018

11/27/2018

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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
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11.27.2018

11/26/2018

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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
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11.26.2018

11/25/2018

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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#)
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11.21.2018

11/20/2018

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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.
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11.20.2018

11/19/2018

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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)

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11.19.2018

11/18/2018

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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
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11.15.2018

11/14/2018

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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.
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11.14.2018

11/13/2018

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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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