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Wednesday – “Tell me and I forget. Teach me and I remember. Involve me and I learn.” Benjamin Franklin

October 1, 2014
CF1
12 min AMRAP
800m run or 1K row
then AMRAP of:
9 man makers 25/15
22 step-ups (11 ea.) 24/20
*foot stays on top of the box for 11 reps, arms are folded behind back
13 KBS (choice of CHALLENGING weight)
 
CF2
Front Squats
5 x 2 @ 80% done every 2 min
 
Jeremy
21-15-9
OHS 95/65
Burpees
 
 

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Tuesday – “Problems are not stop signs, they are guidelines.” Robert H. Schuller

September 30, 2014
CF1
Back Squat 8 x 2 w/2 sec pause in bottom
*try to increase in weight each set
 
For time: (15 min cap)
100 DB thrusters 15/25
EMOM 5 burpees
9:30cf1a 9:30cf1b 9:30cf1c 
CF2
Push Press
7 min EMOM
3 reps @ 80%
 
13 min AMRAP
50 Dbl U’s
30 snatches 75/45
50 Dbl U’s
30 snatches 135/75
50 dbl U’s
Snatch 185/110 max reps
 9:30cf2c 9:30cf2b 9:30cf2a

The Crazy Evolution Of Workout Clothes, From Petticoats To Lululemon

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Monday – “Discipline is the bridge between goals and accomplishment.” Jim Rohn

September 29, 2014
CF1
13 min, how far can you get
10 push press (scale appropriately)
50 single unders
15, 20, 25… push press
always 50 single unders
 9:29cf1b 9:29cf1a 9:29cf1c
CF2
For time (15 min cap)
30-20-10
Alt KB Snatch 32/24
pull-ups
 9:29cf2c 9:29cf2b 9:29cf2d
 

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Sunday – “Yesterday is not ours to recover, but tomorrow is ours to win or lose.” Lyndon B. Johnson

September 28, 2014
All Levels
Chipper for time:
(while one partner works, the other does Farmer’s hold)
 
83 pull-ups
83 squats
83 ab mat sit-ups
83 lunges
83 push-ups
400m Partner Farmer’s carry
*each team will have 1 KB each and 1 bar loaded to 135/95
** farmer’s carry each will carry a KB in one hand and the loaded bar in the other.
 
Hero
Coffey
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
 
P1310038_th.jpg
Enlarge image
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
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Saturday – “I can accept failure, everyone fails at something. But I can’t accept not trying.” Michael Jordan

September 27, 2014
CF1
For completion:
 
40 cal’s rowed
30 bar thrusters
20 push-ups
15 pull-ups
10 burpees
 AA3AA2AA1
CF2
BSQ 3 x 3 @ 85%, 2 x 2 @ 87%
 
Snatch 80%, 83%, 86%, 88%, 90%
 
Clean & Jerk 80%, 83%, 86%, 88%, 90%
 AA5AA4AA6
The Upside of Pessimism 

The Upside of Pessimism

The theory of defensive pessimism suggests that imagining—and planning for—worst-case scenarios can be more effective than trying to think positively.

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Friday – “If everyone is moving forward together, then success takes care of itself.” Henry Ford

September 26, 2014
CF1
10 min EMOM
10 WBS
5 burpees
 
rest 3 min
 
10 min EMOM
15 KBS
5 pull-ups
 9:26cf1d 9:26cf1c 9:26cf1a
CF2
1) snatch 2 x 2 @ 80%, 3 x 1 @ 85%
singles done as an EMOM
 
2) Snatch Pull 5 x 4 @ 85%
 
do either 3 or 4
 
3a) good mornings 3 x 6 @ 32%
3b) 3 sets
10 KB Side Bends ea.
20 KBS
 
4) climb the ladder
2,4,6,8…
Ring Dips
Box Jumps 30/24
 9:26cf2b 9:26cf2a 9:26cf2c

Preventing Cancer Through Good Food and Exercise 

Preventing Cancer Through Good Food and Exercise

A new report shows that three of the top preventable risk factors for cancer have to do with what we eat and how often we move.

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Thursday – “No one is so brave that he is not disturbed by something unexpected.” Julius Caesar

September 25, 2014
CF1
Front Squat 10 sets of 3
build in weight if you can, but limit range of motion if the weight causes bad form on a lift
 
30-20-10
KB Snatches
Sit-Ups
9:25cf1d 9:25cf1a 9:25cf1c  
CF2
The Seven
7 RFT
 
7 HSPU’s
7 Thrusters 135/95
7 K2E’s
7 DL’s 245/185
7 Burpees
7 KBS
7 pull-ups
 9:25cf2a 9:25cf1b 9:25cf2c
I Tried to Quit Diet Soda 4 Times. Here’s What Finally Changed My Ways
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Happy Birthday, Ryan!

September 24, 2014

ryan again

Happy Happy Birthday to Coach Ryan! We love you for your endless enthusiasm and encouragement…even at the 5:15am classes We hope that your birthday and the year to come are amazing!!!


 

 

 

 

 
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