Back Squat 1×20
LAST DAY!!! +5# from last time
20 Goblet Squats 53/35
10 Sandbag Power Cleans 90/60
Sprint 30 yards with the sandbag
Lift Heavy Shit Night – July 20
Yoga Sunday at 12 – $10
I am in the process of programming the next 4 weeks. For those of you interested, we will have a pretty big olympic lifting focus. We will be back squatting once a week for the next 4 weeks and will start with higher reps and work our way back down to the usual 5s and 3s as we prime your CNS back from 20 reps to 1-5 reps. Expect to do the clean and jerk and snatch once a week as a strength, as well as a variation of each lift once a week. You will see some bench and deadlift programmed in but the majority will be oly lifting for the next 4 weeks. The workouts will remain amazing as always don’t worry.Read More
Find 5 Rep Max, then 3×5 at 80%
2 Power Cleans (as heavy as possible)
5 Box Jumps 36/30
This workout will be much tougher then it looks. I want you to pick the heaviest weight possible for the power cleans. You should be wondering each lift if you are even going to catch it (all with good form). The box jump will be as high as possible also. If you feel like the box is sketchy and you love your shins, then please go with a lower box.
Yoga this Sunday at 12 – $10
Lift Heavy Shit Night will be July 20th 5-7 PM
This Saturday after the workout, if anyone wants help learning or cleaning up their kipping pullup, I will hang around to spend some time with those that ask.Read More
15 Air Squats
No strength today. We are going to warm-up like bosses and then tackle Cindy.
Here is a fine piece written by our own Robert Javier Dusak or RJ (he is normally running around in one of the night classes, and hasn’t been on a date for 2 and half years). Yeah, I made half of that up.
Every superhero has a nemesis. Superman, a modest, corn-fed hero living in America’s heartland has Lex Luthor, a wealthy business magnate hell-bent on global domination. Batman, the do-gooder philanthropist, has the Joker, a man who abides by his own twisted moral code and who is devoid of empathy. These enemies define our heroes, as their display of character and perseverance in their never-ending battle against their greatest foe is what makes them endearing. Without a nemesis to challenge them, the superheroes would never flourish or captivate us; they would fail to become what we admire.
Most people will blissfully drift through life without ever facing an enemy that they simply cannot defeat and who will challenge every fiber of their being. But not us. All of us CrossFitters, those who put in a Herculean effort day in and day out to better ourselves, have a nemesis.
I met our nemesis in November of 2011. My life has not been the same since. Within five minutes of my first class our nemesis smacked me in the face with a hard dose of reality: this will not be easy, it will be painful, and there will be no compassion for weakness.
The clock, the most dispassionate entity in our world, is our arch nemesis in every way. Unrestrained by muscle fatigue, exhaustion, strategy, and logic, the clock’s job is to simply tick…tick…tick…away at our attempt to conquer the workout.
Our nemesis does not care if we can barely grip the kettlebell on the 15th rep of our 5th round, nor does it relent when each thruster seems like it’s the last thruster we’ll ever be able to do. When our hands are ripped and bloody in our attempt to chip away at the mountain of pull-ups in the WOD, our nemesis presses on. As we struggle to catch our breath on the 96th (or was it 97th?) burpee we must be cognizant that we have an opponent to beat, one that is not doubled over on the floor. Every day our nemesis stares us down as if to say, “Suck it up and get some tape. I’m not slowing down.”
We often lose more than we win. Sometimes the defeat feel crushing and terminal; other times we’re left wondering what else we could have done to fare better. Did I need those 5 seconds to regroup? Why didn’t I just tape my hands before the workout? How the hell did I miss on those cleans? This constant wondering is an exercise in futility, but that’s what you do when you battle your nemesis day in and day out; you promise yourself you will never fail again.
But on those days when we win…we gloat to our spouses, disinterested girlfriends, or intimidated boyfriends about those 21 unbroken deadlifts on Diane. We forward the video of us nailing our first muscle up to anyone with a 609, 856, or 908 area code. And sometimes, on the really big victories, we blast Call Me Maybe as loud as our speakers can handle it on our car ride home (not that I’ve ever done that).
When we battle the clock we become more than just a man or woman, we become an idea. We embody the mantra “success is never final and failure is never fatal.” Regardless of the outcome the day prior, we willfully and enthusiastically return to our gym, strategize with our friends, and prepare ourselves for what’s to come.
With zero-hour upon us, we strap on our capes and wait for the battle with our nemesis to begin anew with the sound of, “3…2…1…GO!”
This time will be different. This time we will win.
Back Squat – 1×20 (+5# from last time)
1 Deadlift (same weight at squats)
2, 3, 4, . . .
Second to last day for 20 rep squats! Get in here and put in the effort. Can’t stop now.Read More
3 Snatch Pulls + 2 Power Snatch + 1 Squat Snatch
(This will be tough, be prepared)
Run 400 meters
15 Kettlebell Swings 53/35
1 Rope Climb
WEAR HIGH SOCKS FOR ROPE CLIMBS TOMORROW!!!
Lift Heavy Shit Night – July 20th
Yoga is Sunday at 12 – $10Read More