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TUESDAY TALK 9/2/14

Posted by on Sep 1, 2014 in WOD | 3 comments

Born in Darkness

“Those that believe they CAN and those that believe they CANNOT, are both correct.”

Where we are today and where we will be years from now is related to our thought process. Our thoughts become reality and our ability to control the outcome is up to us. Not him, her or them. It is our choice. Our choice to be successful, our choice to climb to the top, our choice to show up to work, to the box or on time to an appointment. It is our own choice…. No one determines what you do, only you can do that…. People can help you and motivate you or even open doors for you.. Even hold your hand through the darkness…. But no one walks through those doors but yourself… It is a choice. A choice to put the negativity to rest. A choice to see “how can i” not “why can’t i” ….. Because either way you choose (CAN OR CAN’T) , you are gonna find a way to there…. it Starts with you… The doors are opened, the glass is half full, the grass can be greener but only you decide…. ! Success is on the other side of continued failure..

 

Make it a great day !

 

E$

Barbell

Pause back squat

Heavy single

Beginner:
3×5 back squat – heaviest possible

Skill

Strict pullups

3 sets of Max Effort strict pull ups

*Advanced athletes do weighted pull ups

Metcon

3 sets of:

1:00 ME 10m shuttle sprints
1:00 ME plate burpees 45/25
1:00 ME double unders

Rest 1:00 b/w sets.

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Labor Day WOD… 9/1/14

Posted by on Aug 31, 2014 in WOD | 1 comment

laborday

We will be hosting our labor day workout at 9am. All other classes cancelled. See you tomorrow!

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Flashback Friday… 8/29/14

Posted by on Aug 28, 2014 in WOD | 3 comments

purple ladies

Barbell

1 1/4 front squat

3×3 @ 75%
1×3 @ 80%

Metcon

AMRAP 15:00

15 hurdle jumps 24″/20″
10 HSPU
5 front squats 185/125

The Blaster

A.
3x Max effort weighted plank holds

B.
15min AMRAP:
200m Sprint
14 Sit-Ups
12 Pull-Ups
10 Wall Balls

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Throwback Thursday… 8/28/14

Posted by on Aug 27, 2014 in WOD | 0 comments

bmbxtemec

Barbell

High hang clean + hang clean + jerk
5×1 @ 80% of max CJ

Beginner:
5×3 power clean – heaviest possible

Skill

Clean-grip deadlift

8×3 @ 55% of max deadlift EMOM

Kipping CTB pull ups

EMOM 10×3 @ most difficult version possible (butterfly CTB pull ups, regular kipping CTB pull up, kipping pull up, banded kipping pull up, etc.)

*Reps are for quality.

Midline

3x Max Effort L-sit hold; Rest 1:00 b/w attempts

Speed and Endurance

15min of run technique skills & drills

Main Set:
3x1mile (2min rest)

Cool down/Stretch

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Wicked Wednesday… 8/27/14

Posted by on Aug 26, 2014 in WOD | 9 comments

2014-08-25 04.52.45

Barbell

Push Press

3RM
Then;

3 @ 80%
3 @ 85%
3 @ 90%

*Percentages based off of 3RM. Keep 3RM effort under 10:00.

Beginner:
3×5 press – heaviest possible

Metcon

E3MOM for 12:00

400m run

In remaining time;

AMRAP KB swings 70/53

The Blaster

A.
3×5 Press AHAP

B.
5 Rounds:
200m Row
8 Pull-Ups
10 Box Jump Overs

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