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Thursday – “I’ve got a new invention. It’s a revolving bowl for tired goldfish.” Lefty Gomez

October 16, 2014
Power Snatch technique
take 7 minutes to find a power snatch working weight
10 x 2 power snatch
10 rounds (not for time)
40y sled push (out and back)
40y farmers carry (out and back)
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5 sets of 2
Bar or jumping Muscle Ups
4 RFT (20 min cap)
45-seconds of L-Sit hold
30 DL’s 135/95
15 HSPU’s
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Wednesday – ” Conformity is the jailer of freedom and the enemy of growth.” John F. Kennedy

October 15, 2014
1) Max WBS in 10 min
rest 5 minutes
2) 2K Row (10 min cap)
400m run
21 thrusters 95/65
21 KBS 24/16
21 pull-ups
400m run
15 thrusters 95/65
15 KBS 24/16
15 pull-ups
400m run
9 thrusters 95/65
9 KBS 24/16
9 pull-ups
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Sense of Humor Changes With Age

A new study explains why your grandma doesn’t find The Office funny.
There’s an episode in the first season of The Office in which Michael Scott, the tactless boss, is asking his female employees to serve as cheerleaders for an upcoming company basketball game. When the heavyset Phyllis says she’ll do it, Michael reflexively says, “Oh yuck, that’s worse than you playing.” He then tries to rescue the crack with, “because we need you as an alternate.”
According to a new study published in the journal Psychology and Aging, this type of humor is exactly the kind you should never deploy around the elderly.
Jennifer Stanley, a psychology professor at the University of Akron, had 30 young adults, 22 middle-aged people, and 29 senior citizens watch a variety of different sitcom clips, including the above segment from The Office. The subjects rated how socially appropriate and how funny they found each clip. Stanley also used facial electromyography to determine how much the clips caused their smile muscles to move.
And for the record, “to be coded as a smile, there had to be an upturn of the corners of the lips plus a wrinkling of the crow’s feet at the corners of the eyes, or a pushing up of the cheeks.”  (READ ON…)
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Tuesday – “Life without love is like a tree without blossoms or fruit.” Khalil Gibran

October 14, 2014
For time: (30 min cap)
30 jumping squats 45/35
30 jumping pull-ups
400m run
20 jumping squats 45/35
20 jumping pull-ups
400m run
10 jumping squats 45/33
10 jumping pull-ups
400m run
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4 sets done every 3 min
1 high hang snatch +
1 low hang snatch @ 70% +
1 full snatch @ 90-%
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30 Dbl U’s
400m run
20 hang power snatches 75/53

Why You Shouldn’t Set Your Rower to 10


Why You Shouldn't Set Your Erg Rower To 10 - via
You don’t go grab a barbell and load it up with your 1RM and start your workout there, do you? Of course not. So why do so many people set there erg to 10 and set off to row? Good question, huh? Read on and find out why setting your erg at 10 is almost never a good idea.
How the Rower Works
For starters, let’s discuss briefly how indoor rowers work, because I’m an engineer and this is my chance to be nerdy. When you think of rowing, you think of boats and rowing on the water, right? Guess how much water is used in the operation of these Concept 2 rowers? That’s right — none! (Well, unless you are sweaty like me, then things might get a little damp. But I digress.)  (READ ON…)
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Monday – “Time is but the stream I go a-fishing in.” Henry David Thoreau

October 13, 2014
10 min EMOM
2 tire flips
*if 2 people work together, 3 flips
20 min AMRAP
10 KBS
10 sit-ups
200m run
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15 minutes to find a 1 RM OHS
20 KBS 24/16
10 Hang Squat Cleans 115/85
rest 1 minute between rounds
*score is total time + rest
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What Weightlifting For Just 20 Minutes Does To Your Brain

Another reason why it’s a good idea to hit the gym: it can improve memory. A new Georgia Institute of Technology study shows that an intense workout of as little as 20 minutes can enhance episodic memory, also known as long-term memory for previous events, by about 10 percent in healthy young adults.
You may be surprised by what a quick workout session can do for your brain.
It’s no secret that weightlifting is good for you — from building muscle tissue to relieving stress — but now a new study on brains and brawn suggests that going hard in the gym for as little as 20 minutes can boost your long-term memory by around 10 percent.
“Our study indicates that people don’t have to dedicate large amounts of time to give their brain a boost,” study leader Lisa Weinberg, a graduate student at the Georgia Institute of Technology, said in a written statement.   (READ ON…)
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Sunday – “Strength and growth come only through continuous effort and struggle.” Napoleon Hill

October 12, 2014
All Levels
Teams of 4:
3,000m row
50 thrusters 95/65
200m OH plate carry 45/25
400m buddy carry
*2 people off the ground to advance
30 team burpees in unison
50 front squats 95/65
50 S2OH 95/65
10:12a 10:12b 10:12c 10:12d 10:12e 10:12f 
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
Enlarge image
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.
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Saturday – “You have power over your mind – not outside events. Realize this, and you will find strength.” Marcus Aurelius

October 11, 2014


*ALL your hard work over the past 3 months pays off TODAY!

**COME Prepared (bring your food, shakes, caffeine, and Do or Die attitude!

***IT’S gonna rain PR’s today!!!


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Friday – “Some of us think holding on makes us strong; but sometimes it is letting go.” Hermann Hesse

October 10, 2014
1) 8 min EMOM
:10 – :15 L-Sits (off 2 boxes)
2) 8 min EMOM
2-3 rope stand-up & downs
3) 50 hand-release burpees for time
4) 5 x 1 minute plank holds
:30′s rest between sets
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*if you are doing Oly Total tomorrow, you should NOT be doing this workout!!!!!!!

Deadlift 5 x 5
5 rounds for time of:
30 Dbl U’s
7 C2B’s
10 front squats 165/115
10 box jumps 30/24
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Thursday – “A flower cannot blossom without sunshine, and man cannot live without love.” Max Muller

October 9, 2014
every 90′s for 15 minutes
5 Burpees
7 Cal’s Rowed
15 WBS
Push Press
10 minutes to find a max
15 min AMRAP
10 Games push-ups
10 box jumps
10 push press 95/65
30 Dbl U’s
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