WOD

01/24/2019

01/24/2019

Mindset
Metcon
Metcon (AMRAP – Rounds and Reps)
Happy Birthday Raevin, Ashley, Megan, & April!!!

Teams of 4
20min AMRAP
43 KB Swings (24/16)
41 DB Snatches (50/35)
38 Burpees
28 Single arm DB C&J (50/35)

*1 Person working
*1 Person resting
*1 Person always rowing 250m
*1 Person always bear hugging wreckbag (wreckbag may NOT touch the ground) (50/35) – 100 Burpee penalty for bags that touch the ground 🙂

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 35/20
Scaled (FITNESS): Lighter than Rx DB, 86 singles, 35# wreckbag, 20# Wall ball

Target: Fitness with Friends 🙂

01/23/2019

01/23/2019

Mindset
“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski

The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”

Although appearing to be minor details, we can soon see the larger than first glance implications. When we default to asking the question of whether or not it’s a possibility, we are negating the underlying reason why the concept came to be… the why.

We can talk ourselves out of an idea without truly considering it’s importance, which needs to come first. For the old expression is true – “if there’s a will, there’s a way”.

The “whats” will absolutely need to be defined, and more importantly, acted upon. However we want to train ourselves to ask the other question first. There will be a moment today, tomorrow, or sometime this week where we’ll have an opportunity arise. In that moment, remind ourselves of the question the quote reminds us of. It’s not “is this even possible”. It’s, “is this worth doing?”.

And we’ll go from there.

Metcon
“Frank the Tank” (3 Rounds for reps)
AMRAP 5:
Buy-in: 50 Wallballs (20/14#)
12 Deadlifts (185/135#)
12 Bar-Over Burpees

Rest 5:00

AMRAP 5:
Buy-in: 35 Wallballs (20/14#)
9 Deadlifts (225/155#)
9 Bar-Over Burpees

Rest 5:00

AMRAP 5:
Buy-in: 20 Wallballs (20/14#)
6 Deadlifts (275/185#)
6 Bar-Over Burpees

Rx Plus – As Writen
Rx – (135/95), (155/115) (185/135)

Scaled: 14/10# WB, (115/80), (135/95), (155/115)

Target: 140 reps plus


01/22/2019

01/22/2019

Mindset
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three.

When we think of the underlying reason why one would study the past and to plan to future, we can come to the agreement there’s a singular purpose – to make today, our very best. There is never a reason not to pursue that aim, well knowing that today could very well be our last.

Happiness is not something we postpone for the future; it is something we design for the present.

Metcon
Chain Reaction (Time)
3 Rounds:
2:00 to complete
21/15 Calorie Bike
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-Ups
2:00 REST
*complete rest before moving to barbell rounds

Directly into…

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 21/15 cal row, 5 reps of gymnastic movements, 135/95
Scaled (FITNESS): 21/15 cal row, Ring rows, situps, jumping C2B, 95/65

Target Time: 16-18min
Time Cap: 23min
Next Level
Metcon (No Measure)
Gymnastics Conditioning
10:00 Effort on Athlete’s Choice:
Bike, Row, Ski, or Run

On the 2:00 – 30% of Max Ring Muscle-Ups
On the 4:00 – 40% of Max Ring Muscle-Ups
On the 6:00 – 50% of Max Ring Muscle-Ups
On the 8:00 – 40% of Max Ring Muscle-Ups
On the 10:00 – 30% of Max Ring Muscle-Ups

Rx Plus: As written
Rx: C2B pull-ups
Scaled: Pull-ups

Metcon (No Measure)
Not for Score, 2 Rounds:
:30s Single Arm OH Hold (left arm)
15 GHD Sit-Ups
:30s Single Arm OH Hold (right arm)
15 GHD Sit-Ups
:30s Double Front Rack Hold
15 GHD Sit-Ups

Rx: As written
Scaled: 10 GHD situps – partial range of motion
*See a coach if you have never done GHDs before!

Athlete’s choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell for the above work.

On the single arm overhead holds, it can be common to find ourselves compensating to one side. This is seen (and felt) through our body leaning left or right in an attempt to place our center of mass directly under the overhead load.

Although this makes logical sense for the body to naturally want to do so, let’s fight against this and force our midline to do the work. Square ourselves to the front, cinching the rib cage down, visualizing our midsection as a concrete box.

On the front rack hold, this is completed with either two dumbbells or kettlebells, both held in the front rack position.


01/21/2019

01/21/2019

HAPPY 30TH BIRTHDAY COACH CRAWFORD!
Mindset
“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth” – Marcus Aurelius

This quote has a powerful theme behind it. It isn’t that our eyes and ears deceive us – but rather our own thoughts. We’ve all had those moments where we “hear what we want to hear”. This isn’t common.

This quote urges us to take in information subjectively.
We learn from everything – we are always students. With that, it is only healthy, to question.

Are there things we do throughout our day, just because we have in the past?
Or because someone else has shown/told us to do so?
There is a lot to be said about a cultural norm, but taking a slightly different approach, we want to maintain a critical eye to our daily habits.

If we “accept” for example our habits, we become blind to potential improvements.
Is there something we can change for the better in our lives? If there is no right or wrong, and everything is opinion and perspective, where can I improve?

Weightlifting
Pausing Back Squat (6×6)
6rds…
Every 1:30 complete a set of pause back squats
Mondays – 6×6
Fridays – 6×3
*3sec pause in the bottom of each rep

Week 3 Day 1: Reps at 56% of 1RM BS
Metcon
Crawford’s Dirty Thirty WOD (Time)
Crawford’s Dirty 30
with a Partner
Buy In:
30 Over the Bar Burpees
-directly into
1 Turkish Getup (24/16) e/partner
21 Hang Cleans (155/105)
30 Box Jumps (30/24)
1 Turkish Getup e/partner
21 Front Squats (155/105)
30 Chest To Bar pull-ups
1 Turkish Getup e/partner
21 OHS (155/105)
30 Pistols
-directly into
1989m Row

(Rx+)OPEN: As written
(Rx)PERFORMANCE: (135/95) Pull-ups, (24/20), (16/12)
(Scaled)FITNESS: (115/80)Ring Rows, step-ups, (12/8), pistols to box

Next Level
Power Snatch (1×1)
Snatch Primer (A)
On the Minute x 5 (Minutes 0:00-5:00):
1 Halting Power Snatch
3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position.

Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Sets #3+4+5 – 60% of 1RM Snatch

Snatch Primer (B)
On the Minute x 5 (Minutes 5:00 – 10:00):
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch

Set #1 – 60% of 1RM Snatch
Set #2 – 65% of 1RM Snatch
Sets #3+4+5 – 70% of 1RM Snatch

Snatch
On the Minute x 5 (Minutes 10:00 – 15:00):
1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.
**Score is heaviest Power Snatch**

Metcon (Time)
STAMINA BUILDER
3 Rounds:
21 Dumbbell Front Squats (24s/16s) *2 KBs
21 Kipping Handstand Pushups

Rx Plus: As written
Rx: 16s/12s, 15 Kipping HSPU
Scaled: 12s/8s, 21 DB Push Press (35/20)


01/20/2019

01/20/2019

Mindset
“Success is to be measured no so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.” – Booker T. Washington

It’s easy to become fixated on attaining a certain amount of wealth, power, status, or recognition and to have this be the way in which you measure success. However, it’s not the end result that determines your success, it’s the journey. The growth and change that takes place in times of struggle is where success is found. Embrace those times because when you look back they will be the moments that define your success.

Metcon
“Jump Ship” (AMRAP – Rounds and Reps)
AMRAP 20:
with a partner
42/30 Calorie Row
36 Jumping Lunges
30 AbMat Sit-ups
24 Hand-Release Push-ups

Rx(OPEN/PERFORMANCE/FITNESS): as written

Target: 3rds plus

01/19/2019

01/19/2019

Mindset
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what have I learned from this?

The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

And the attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

Metcon
Speed Bump (Time)
For Time…
In Teams of 3:

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

Into… 150/100 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

Into… 150/100 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

**HARD CAP OF 30min**

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 75/55, 95/65, 115/80, Cal Row
Scaled (FITNESS): 65/45, 75/55, 95/65, Abmat situps, Cal Row

Target Time: 25-28min
Next Level
Metcon (Time)
For Time:
10 Bar MU + 5 Squat Clean and Jerks (70%)
8 Bar MU + 4 Squat Clean and Jerks (75%)
6 Bar MU + 3 Squat Clean and Jerks (80%)
4 Bar MU + 2 Squat Clean and Jerks (85%)
2 Bar MU + 1 Squat Clean and Jerks (90%)

Rx Plus: As written
Rx: C2B pull-ups
Scaled: Pull-ups or Jumping Pull-ups


01/18/2019

01/18/2019

Mindset
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

There is a difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do.
They make goals, lists, priorities, to-do’s.
But despite it being buttoned up on paper – the separation lies in execution.

Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – “there’s time to do this tomorrow”. That t”here’s other things that are more urgent to take care of today.” That “things are just too tight right now.”

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.

Weightlifting
Pausing Back Squat (6×3)
6rds…
Every 1:30 complete a set of pause back squats
Mondays – 6×6
Fridays – 6×3
*3sec pause in the bottom of each rep

Week 2 Day 2: Complete reps at 68% of 1RM BS
Metcon
“Satan’s Whiskers” (Time)
3RFT:
10 C2B
10 Front Squats (165/115)
10 Burpees

Rx Plus – as written
Rx – Pull ups (135/95)

Scaled: Ring Rows, 95/65

Target Time: 5-7min
Time Cap: 9min

Next Level
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
2 Rounds of “Cindy”
50′ Handstand Walk

1 Round of “Cindy”:
5 Pull-Ups, 10 Pushups, 15 Air Squats

Post rounds plus repetitions (every 10′ on the HSW is 1 repetition)

Rx Plus: As written
Rx: 20 Shoulder Taps
Scaled: 20 Shoulder taps with feet on box, Ring Rows, Push-ups from knees


01/17/2019

01/17/2019

Mindset
“If you’re going through hell, keep going.” -Winston Churchill

Sometimes all we need to do is put or head down and keep pushing through those difficult times we may find ourself in until we get to the other side.

Metcon
Row, Row, Row, Your Boat (AMRAP – Reps)
5:00-4:00-3:00-2:00-1:00:
Calorie Row

After each time interval, complete:
15 Burpees
20 Abmat situps

*Score is calories rowed

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): Regular burpees

Target: ALL the calories 😉

01/16/2019

01/16/2019

Mindset
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every day, we are either moving to, or away from our goals. There is no standing still. Even inaction, is a form of action.

When we think about our lives, it’s rarely a single decision that defines us. Instead, It’s the hundreds of thousands of smaller decisions that paved our path. By themselves, they are seemingly the smallest of details. Such as hitting the snooze button for an extra five minutes, or opting to have a small dessert here and there.

These compound over time, as they become habits. They are a threat. However, these are not the greatest. The greatest threat – the choices we choose *not* to make.

On the opportunities that we were too afraid to try. Too intimidated to attempt. Too concerned with failure. The cookie and snooze button are things to work on, but they won’t define our life. It will be these bigger moments, where we choose to, or choose not to.

It puts us at a crossroads – will our life be determined by action, or inaction? Will our life be on purpose, or by accident?

Metcon
Task Priority Fight Gone Bad (Time)
3 Rounds:
30 Wallballs (20/14, Females to 9′ Target)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24″/20″)
30 Shoulder To Overhead (75/55)
30/21 Calorie Row
Rest 1:00 between rounds.

Rx Plus (OPEN): As written
Rx (PERFORMANCE): 14/10, 65/45
Scaled (FITNESS): 10/8, 45/35

Target Time : 25-30min
Time Cap: 35min
Next Level
Metcon (4 Rounds for time)
20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:
15 Hip Extensions
Max Effort L-Sit (Hanging from rig)
*Score is time held for each L-Sit

Rx: As written
Scaled: 15 Supermans, Hanging Tuck hold on rig


01/15/2019

01/15/2019

Mindset
“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford

We will all face times where it feels like everything is going wrong.
As if the world is coming after us.
In those times, we can go one of two ways.
We can either allow the emotions to arise – that of frustration, panic, and bitterness, or, we can remind ourselves of something.

That this moment of adversity is actually what gives us lift. It is how the plane rises. That this feeling, this challenge, is our catalyst towards reaching the new heights. We are pushing into uncharted territory, new ground for us, which is understanbly why It’s so uncomfortable and nerve-racking.

To find excellence, we seek the hard road. We head directly into the wind. Embracing the adversity, fully recognizing, it will be what brings us to new heights.

Metcon
Fuller Circle With a Friend (Time)
For Time:
w/Partner
100 KB Swings (24/16)
250 Double-Unders
4,000 Meter Row (Alt. every 250m)
250 Double-Unders
100 KB Swings (24/16)

Rx (OPEN/PERFORMANCE): As written
Scaled (FITNESS): 16/12, 250 singles

Target Time: 22-27min
Time Cap: 35min
Next Level
Metcon (No Measure)
On the 2:00 x 5 Rounds:
40% of Max Kipping HSPU
50′ Front Rack Dumbbell Walking Lunge

In a 2:00 window, athlete’s complete 40% of their max kipping handstand pushup set, directly into a 50 foot walking lunge.

Rx Plus: 50/35
Rx: 35/20
Scaled: 20/15

Metcon (4 Rounds for time)
4 Rounds of a 2:00 Window:
15 GHD Sit-Ups
Time Remaining, Max DB overhead hold (50/35)

*Score is time for each DB hold.

Rx Plus: As written
Rx: 35/20
Scaled: 20/15


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