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Siclovia on Sunday

September 23, 2014

03-30-14SicloviaYMCA

Friends, due to the closure of Broadway for Siclovia this Sunday, September 28th, we are canceling our morning classes.  We WILL have the Hero WOD at 4:00pm and Yoga for Athletes at 5:15pm.  We apologize for any inconvenience–but riding your bike would be a great rest day activity…just a suggestion.  Go play in the street!

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Tuesday – “Sometimes the heart sees what is invisible to the eye.” H. Jackson Brown, Jr.

September 23, 2014
CF1
2 rounds
200m run
20 KB Goblet Squats
200m run
20 pull-ups
 
Teams of 4
4 x 25y sled drag (think sprint!)
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CF2
1) Hang Clean (below knee) 75% 5 x 2, done every :90′s
 
2) 10 min EMOM
1 S2OH using 80% of PP
20 Dbl U’s
*add 1 PP every min
 
do either 3 or 4
 
3a) Snatch Balance 80% 2 x 3, 84% x 3, 84 % x 2
3b) 3 sets
15 Back Extensions (weighted)
15 sit-ups (weighted)
15 pull-ups
 
4) 5 RFT
20 WBS
1 rope climb
50 Dbl U’s
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Monday – “Today you are you! That is truer than true! There is no one alive who is you-er than you!” Dr. Seuss

September 22, 2014
CF1
5 x the following complex
2 snatch push press
1 OHS
*increase in weight if possible but the emphasis needs to be on OHS position, especially through the upper spine
 
4 rounds (1o min cap)
200m run
max push-ups
*rest position is in a plank, if you have to rest on the ground…start running your round is over!
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CF2
1) BSQ 4 @ 87%, 3 @ 87%, 2 x 2 @ 90%
 
2) Hang Snatch (below knee)
5 x 2 @ 75% done every :90′s
 
do either 3 or 4
 
3a) Jerk 5 x 2 @ 84%
3b) Clean Pulls 5 x 4 @ 85%
 
4) 5 rounds for time:
4oom run
10 C2B’s
10 tire flips
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What It Means to Just Be Yourself and 3 Ways to Do It

Be Yourself

“Waking up to who you are requires letting go of who you imagine yourself to be.” ~Alan Watts
I’ve heard the statement “just be yourself” so much. It sounds like an amazing thing to do, and I have wished many times that I could just do that. What I’ve wondered, though, is what in the world does that mean?
What if someone is a jerk to other people? Is it okay for them to just be themselves and go on being a jerk to everyone? How about people who are fearful of being around others and live a hermit-like life, avoiding people?
In my quest for answers I’ve found that it is very much possible to just be yourself. The person who is a jerk to others and the person who is afraid of social situations are, in actuality, not being themselves. Their real self is just being covered up with conditioned, fear-based thinking.
Our true self is who we really are when we let go of all of the stories, labels, and judgments that we have placed upon ourselves. It is who we naturally are without the masks and pretentiousness.
It is who we really are when we let fall to the floor the cloak of other people’s stuff that we have taken on.
Everything else that we claim to be when we say, “This is who I am!” is only a story.
Below are some steps that have helped me in uncovering my real nature, which is that being outside of the accumulated thoughts and beliefs that I have collected over a lifetime.  (READ ON…)
 
 
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Sunday – “The only way to make sense out of change is to plunge into it, move with it, and join the dance.” Alan Watts

September 21, 2014
All Levels
Partnered WOD
 
3 RFT
20 burpees
6 x 100m sprint
20 pull-ups
20 box jumps 24/20
20 squats
20 sit-ups
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Hero WOD
TK
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood
Post rounds completed to comments.
TK_Hero_th.jpg
Enlarge image
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
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Saturday ” Education is what remains after one has forgotten what one has learned in school.” Albert Einstein

September 20, 2014
BATTLE FOR THE BOARD!
 
Kelly
5 rounds
400m run
30 WBS 20/14
30 box jumps
 
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Friday – “I think fearless is having fears but jumping anyway.” Taylor Swift

September 19, 2014
CF1
5 x 5-8 strict pull-ups
 
5 RFT
10 push press
15 V-Ups
100 single unders
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CF2
1) hang snatch (mid thigh) 2 x 2 @ 75%, 3 x 2 @ 80%
 
2) Snatch Pull 5 x 5 @ 80%
*heel sstay flat on the ground
 
next do 3 or 4
 
3a) Good mornings 3 x 6 @ 30% of BSQ
3b) 3 sets
20 plate twists
15 back extensions
 
4) for time:
30 cal’s rowed
30 burpee over ur bar
30 hang cleans 135/95
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Friday – “I’m not afraid of storms, for I’m learning how to sail my ship.” Louisa May Alcott

September 19, 2014
CF1
5 x 5-8 strict pull-ups
 
5 RFT
10 push press
15 V-Ups
100 single unders
 
CF2
1) hang snatch (mid thigh) 2 x 2 @ 75%, 3 x 2 @ 80%
 
2) Snatch Pull 5 x 5 @ 80%
*heel sstay flat on the ground
 
next do 3 or 4
 
3a) Good mornings 3 x 6 @ 30% of BSQ
3b) 3 sets
20 plate twists
15 back extensions
 
4) for time:
30 cal’s rowed
30 burpee over ur bar
30 hang cleans 135/95
 
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Thursday – “Patience is not simply the ability to wait – it’s how we behave while we’re waiting.” Joyce Meyer

September 18, 2014
CF1
Back Squat
10 -10 – 10- 10
warm-up to an opening weight, then add 5-10# each set if you can.  reps 8-10 should be tough.
 
3 rounds
8 ea KB 1 arm cleans
8 ea KB step ups
(held on shoulder)
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CF2
For time:
20 thrusters
20 box jump overs
20 power cleans
20 burpees
20 KBS
20 pull-ups
400m run
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