150331

“Dubito ergo cogito; cogito ergo sum.” – Rene Descartes (i doubt, therefore i think: i think therefore i am.)

 

– Strength – 

12min to establish a 1RM STRICT Press

 

– Gymnastics – 

8min Pull-up test – 1 set ME + 3 sets SM (kipping or banding is allowed)

 

– Conditioning – 

5 rounds – score is slowest round:

40 DU

10 burpees

200m shuttle (25m increments)

 

– Mobility – 

Tricep BB mash x 3-5min ea side

Bicep BB mash x 3-5min ea side

Banded behind OH to reverse grip x 3-5min ea side

 

– Teachable Tuesday: Pull-up/Kipping Progressions – 

150330

“When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure” – Peter Marshall

 

– Weightlifting – 

12min to establish 1RM Snatch

 

– Strength – 

12min to establish 1RM back squat

 

– Conditioning – 

For time:

20 – 14 – 8 reps of:

alt KB snatch  (1.5/1)

goblet squat  (1.5/1)

 

– Mobility 

Front foot elevated, PVC stacked couch stretch x 20 big breaths ea side

Bonesaw x 3-5min ea side

Achilles BB/KB mash x 3-5min ea side

150327

“God is in the details.” – Ludwig Mies van der Rohe

 

– Conditioning –

Open 15.5

 

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.

3 inches below the wrist

how do you measure your worth? from the top down, or from the bottom up? inches, feet, meters……successes, failures? it’s always in shadow of the CF Open that i find my measurement of myself coming up short – whether it’s 3 inches or 30 reps. when plastered in permanent statistics – i’m not good enough.

but, i’m reminded – “Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.” – Matthew 6:33

so, inch by inch, rep by rep, and stone by stone, if i build upon a Godly foundation – i will build a Godly masterpiece……in time.

150326

“Maybe our mistakes are what make our fate.” – Sarah Jessica Parker

 

– Open Gym – 

OR

Open Competitors – Rest/Recovery/Mobility  

NON Open Competitors

– Weightlifting – 

EMOM x 8min:

Clean & Jerk – progress every min, building from 60% to a heavy single

 

– Gymnastics – 

AMRAP in 2min: alt pistols 

 

– Conditioning – 

Every 5min for 20min (4 sets):

25 wall ball (20/14)

400m run

 

150325

“The truth does not change according to our ability to stomach it.” – Flannery O’Connor 

 

– Strength – 

EMOM x 8min: 

Front Squat

1st min: 6 reps @ 60%

2nd min: 5 reps @ 65%

3rd min: 4 reps @ 70%

4th min: 3 reps @ 75%

5th min: 2 reps @ 80%

6th min: 2 reps @ 80%

7th min: 1 rep @ 90%

8th min: 1 rep @ 90%

 

– Gymnastics – 

AMRAP in 2min: Pushups

 

– Conditioning – 

AMRAP in 20min of:

10 push press  (135/95)

20 box jumps  (24/20)

30 T2B

40 alt KB snatch  (1.5/1)

 

– Mobility – 

Banded quadraped @ 45 degrees w/ internal rotation bias x 3-5min ea side

Banded hurdler stretch x 3-5min ea side

High adductor KB mash x 3-5min ea side

150324

“Life is like an onion, you peel it off one layer at at time, and sometimes you weep.” – Carl Sandburg

 

– Strength – 

EMOM x 8min

Hang Snatch – build from 60%, go as heavy as your technique allows

 

– Gymnastics – 

AMRAP in 2min:

Pull-ups – strict/kipping/butterfly – in as many sets as you need

 

– Conditioning – 

EMOM x 12min:

1st min: 30sec burpees

2nd min: 30sec thrusters  (95/65)

3rd min: 30sec hollow rocks

* repeat for 4 cycles *

 

– Mobility – 

Lateral seam mash w/ lacrosse ball x 5-10min ea side

Teachable Tuesday – Hollow Body Position/Rocks

150323

“To live is to think.” – Marcus Tullius Cicero

 

– Strength – 

EMOM x 10min:

Odd: Deadlift

1st min: 6 reps @ 65%

2nd min: 4 reps @ 70%

3rd min: 2reps @ 80%

4th min: 2 reps @ 90%

5th min: 1 rep @ heaviest possible

Even: box jumps x 15 reps

 

– Conditioning – 

1) 0:00 – 3:00

build to a heavy 1RM squat clean

2) 3:00 – 8:00

AMRAP of:

10 HR Pushups

20 alt KB snatch (1.5/1)

40 DU

3) 8:00 – 12:00

AMRAP of:

clean & jerk w/ 50% of (1)

 

– Mobility – 

Scapula trace mash w/ lacrosse ball x 3-5min ea side

Upper trap rotator cuff mash w/ lacrosse ball x 3-5min ea side

150319

“In life, unlike chess, the game continues after checkmate.” – Isaac Asimov

 

– OPEN GYM – 

or

– Strength – 

3 Position Snatch – 10min – build from 60% 

* Open Competitors – build NO heavier than 65% *

 

– Conditioning – 

EMOM x 15min:

1st min: 30sec row

2nd min: 30sec T2B

3rd min: 30sec snatch  (95/65)

 

* Open competitors *

3 rounds (at a conversational pace)

10 thrusters  (45/35)

10 box jump overs  (24/20)

 

– Mobility – 

Blue Angel pec minor/collarbone mash w/ supernova x 3-5min ea

Lateral pec/serratus mash w/ supernova or lacrosse ball x 3-5min ea

Low banded traction x 3-5min ea side

 

150318

“A word, once sent abroad, flies irrevocably.” – Horace

 

– Strength – 

1a) STRICT Press – 65% x 10, 70% x 8, 75% x 6, 85% x 4 (add 5lbs from last week)

1b) STRICT Pull-ups – 4 x ME

* all reps completed on an 8min clock *

 

– Conditioning – 

For time:

50 OH walking lunges  (45/25)

40 burpees 

30 front squats  (135/95)

20 push press  (135/95)

10 snatch  (135/95)

 

– Mobility –

Lateral/medial quad mash via BB and lacrosse ball x 3-5min ea side

Flexor wad and superior glute mash via BB or lacrosse ball x 3-5min ea side