|
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
0 Comments
It does not matter how slowly we go, so long as we are going and making progress. Celebrate each win, each step forward and live in that celebration.
Power Clean Every 2:00 for 7 sets: 2 Power cleans *GOAL: No failed reps **Compare to 2/19/18 Metcon (AMRAP - Rounds and Reps) AMRAP 10:00 of: 20 Alternating Dumbbell Snatches, (50lbs/35lbs) 10 Burpee box jump overs (24/20") CROSSFIT: Getting your ass handed to you everyday and going back for more.
YES, I am: 1. Crazy 2. In Pain 3. Paying to do this!!! Metcon (Time) For time: 50/40cal Row 50 Pull-ups 50 Thrusters (75lbs/55lbs) *15:00 minute TIME CAP Cool Down 2 Rounds 20/20 Single arm banded low row 20 Banded air squats, slow and controlled 0:45/0:45 Banded shoulder stretch It was pretty dirty in here until I started CLEANING
Hang Power Clean (5x4) Every 4:00 for 5 sets: 4 Hang power cleans *Can not drop the bar between reps *Leaderboard heaviest set of 4 *Compare to 1/3/19 Metcon (Time) 3 Rounds 75 Double unders 0:50 Plank hold 25 Kettlebell swings (53lbs/35lbs) *Rx+ Weighted Plank Holds (45/25) **13:00 minute TIME CAP I RUN because punching people is frowned upon.
Metcon (Time) 3 Rounds FOR TIME Run 400 meters 21 Knees to elbows 12 Push jerks (155lbs/105lbs) *18:00 min TIME CAP Accessory Work 3 Sets 100ft/100ft Waiter walk farmer carry combo 1:00 Rest between sets *Goal: Moderate- Heavy-Heavier Sometimes I grab my own butt... well, because I SQUAT!!!
Back Squat Perform a set every 4:00 minutes 4 - 3 - 2 - 4 - 3 - 2 *The goal is to perform 6 heavy sets on the back squat. **The second wave of 4-3-2 should be heavier than the first wave of 4-3-2 ***Leaderboard total weight Accessory Work 3 Rounds NOT for time: 8/8 Landmine single leg deadlift 15 Weighted sit-ups Then, 10 - 10 - 10 Reverse hypers It's Monday... lettuce go to work!
Metcon (Time) For time: 12 Power snatch 30 Wall ball 9 Power snatch 30 Wall ball shots 6 Power snatch 30 Wall ball shots 3 Power snatch *(135lbs/95lbs) **(20lbs/14lbs, 10' target) ***15:00minute Time Cap Accessory Work FINISHER... All the ABZZ 3 Sets 20 Partner leg press downs Be the sunshine!
Metcon (Time) For time: 100 Double unders Into: 5 Rounds of: 0:20 L-sit, accumulated 10 Power cleans (155lbs/105lbs) Into: 100 Double unders **17:00min TIME CAP Cool Down 2 Rounds NOT for time: 1:00/1:00 Lower leg barbell smash 0:30/0:30 Samson stretch 15 GHD Hip extensions It isn't where we come from, it's where we're going that counts.
Metcon (Time) 5 Rounds for time: 400m Run 10 1-Arm dumbbell overhead squat, left (50lbs/35lbs) 10 1-Arm dumbbell overhead squat, right (50lbs/35lbs) *20:00min TIME CAP Accessory Work 3 Rounds, NOT for time: 8/8 Turkish get-up sit-up, moderate load 10/10 3 Point dumbbell row, build to heavy Then: 100 Barbell biceps curls *Empty barbell  Q: Why did you start CrossFit?
A: I started Crossfit because I have always been an athlete/active but I struggled in my adult life to find something that I loved, so I thought I would try it. Turns out I loved it!!! - Q: Why Octane? A: My brother Wes actually had been going to Octane for a few months already and loved everything about it. So I gave it a try. Regan really made me feel welcome and I felt that he and the other coaches really explained movements and taught me that correct form is more important than heavy weight. I quickly realized the community is seriously the best, and I love going to the gym to see everyone and watch them achieve their goals. We also hang out outside of the gym and help or volunteer together and I love that. We are a family!! - Q: Goals for the year? A: I am focusing on gaining strength which takes a long time!! Also, want to get that strict pull-up too!!! - Q: Any advice for the new members? A: My advice is to not rush into going super heavy and to focus on the correct form in lifts and to learn to pace yourself in all workouts, as this will help you become a better overall athlete! And to remember it's FUN!!!! - 📸 @brookklynphoto |
AuthorCoach & Member community blog. Archives
February 2019
Categories |
RSS Feed
