Tuesday 2/10/15

"You grow up the day you have the first real laugh at yourself."-Ethel Barrymore

"CrossFit "
A1. Strict Press 5x5
A2. Ring row 5x10
B. For time:
20 toes to bar
Run 800
40 burpees
Run 800
20 toes to bar

"Weightlifting "
A. Clean pull 8x1
B. Hover clean double x 6
C. Push press 6x2

Monday 2/9/15

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."-Jim Rohn

Announcements:

-Register for the CrossFit Games Open! (Scaled or Rx)

-Paleo Potluck will be March 7 at 6PM (LocationTBD)

"CrossFit "

A. Backsquats 10-5-10-5
B. Benchmark Workout*
"Nasty Girls"
3rft
50 air squats
7 muscle ups
10 hang power cleans 135/95

"Weightlifting"
A. Snatch pull 8x1
B. Snatch hover double x6
C. Squat 5x2

Saturday 2/7/15

Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.

Henry Ward Beecher

"CrossFit "
A. Clean and jerk 1rm
B.Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (115/85lbs)
10 Muscle-ups

Friday 2/6/15

"The present time has one advantage over every other - it is our own."

"CrossFit "
A. Backsquat 7 sets 3 reps
B. AMRAP 20
10 shoulder to overhead 115/75
10 chest to bar pullups
10 box jumps 24/20"

"Weightlifting "
Rest day

Thursday 3/5/15

A single twig breaks, but the bundle of twigs is strong.

"CrossFit "
A. AMRAP 5
Run 800m
Max deadlifts w time remaining 185/105
Rest 5 mins
AMRAP 5
Run 800m
Max hang power cleans w time remaining 185/105
Rest 5 mins
AMRAP 5
Run 800m
Max HSPU w time remaining
B. Collect 3 mins in L Sit

"Weightlifting "
A. P clean 5x5 hang
B. Front squat 6x2
C1. Handstand push ups 3xmax
C2. Chin ups 3xmax

Wednesday 3/4/15

"Take care of your body. It's the only place you have to live."-Jim Rohn

"CrossFit "
A. EMOM x12
1 snatch + 2 overhead squats
-Loads should be based on % of 50,55,60,65,70,75,80,85,90,+,+,+
B. AMRAP 10
150 wallballs
30 muscle ups

"Weightlifting"
A. Power snatch hang 5x5
B. Snatch balance + 2 OHSx5
C. For time:
1000m row
800m run

Tuesday 2/3/15

Blessed is the influence of one true, loving human soul on another.

George Eliot

"CrossFit "
A. 5 sets for quality
7 weighted chin-ups
20 V ups
B. AMRAP 5
1 ground to overhead, 1 muscle up
2 ground to overhead, 2 muscle up
So on.....
135/95
Rest 5 mins
AMRAP 5
10 burpees
25 double unders
Rest 5 mins
AMRAP 5
7 kbs 70/50
7 toes to bar
Rest 5 mins
AMRAP 5
10 burpees
15 double unders

"Weightlifting"
A. Clean pull 5x4
B. Below knee clean and jerk 80%x2x6
C1. Box jumps 5x12
C2. Russian sit-ups 5x12