April 10, 2017

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After a good weekend of rest and some extra sleep, I was feeling really good this morning.

We started off a dark morning with stars visible in the sky.  After my Wim Hof Breathing (3 +pushups) the guys showed up and we had a large group.

Today's workout is a 2 man team, so everyone split into teams and we warmed up then:

Deadlift

5-5-3-3-1-1-1

then

Run, 400 m

100 Deadlifts, 225 lbs

Run, 400 m

100 Hang Power Cleans, 155 lbs

Run, 400 m

100 Shoulder-to-Overheads, 115 lbs

Run, 400 m

This is done as a 2 man team.  Split reps any way.  Run together

Trevor pulled a little more of my weight as he did a few extra deadlifts, and some extra Cleans.  I was able to help on the overhead a bit.

 

I pulled this workout from the CrossFit Mayhem site (Rich Froning).  They had the Cleans at 185 and the overhead at 135.  Beasts up there in Cookeville.

April 6, 2017

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This morning we had some fun with some workouts to music

1. Roxanne-by the Police

Everytime they say

Roxanne=1 burpee

Light= 1 squat

 

2. Bring Sally Down= squat with 53 lb kettlebell

Bring Sally Up= Stand

 

3. Roxanne= pullup

Light=T2B

 

4. Bring Sally Down= down position of pushup with only nose resting on the ground

Bring Sally up= Top of pushup/plank

 

5. Bring Sally Down=plank on elbows

Bring Sally Up= Plank in top of pushup position

 

6. Mobility=

Super Couch

Pigeon

March 31, 2017

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Birthdays are big around here.  It is probably because we are all getting older so we are grateful to be on the right side of the dirt again this year.

 

Today it was Will's.  He wore a Speedo cause he cant let go of his past career.

Today was 1/2 Murph

Run 800

50 Pullups

100 Pushups

150 Squats

Run 800

 

We finished (those who could stick around) with a little Wim Hof breathing followed by 10 minutes of Gratitude practice.

March 30, 2017

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I missed the RRL day last week when they all attempted 17.5 so I scheduled it for today. 

17.5

This was as tough as advertised and I did not feel like i did very well.  I have no doubt that I could do better (I dont know how much) on a second attempt.  I went out a little fast and held both Thrusters and Double Unders unbroken until round 5.  I then slowed WAY down and broke the Thrusters into sets of 5/4 with far too much time spent looking at the bar sitting on the ground.

Great workout!

March 21, 2017

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Strength:
1: Clean Complex – 7 rounds, every 3 minutes, perform:
-1x clean pull + 1x hang squat clean + 1x front squat + 1x split jerk (Work up to a max 1+1+1+1 for the day. If the jerk is the limiting factor, eliminate it only after the 5th round)

2: Deadlift: 75%x 5, 85%x 3, 95%x 1+
If you have current and true 1 RM deadlift, then take the percentages from 90% 1 RM.

Work Capacity: Complete 4 rounds for time:
-2x rope climb
-100m sprint
-10m overhead lunge (135#/95#)
-100m sprint

Core: Perform 1 round of:
-25m 1-arm overhead KB carry, left arm + 1-arm front rack KB carry, right arm (2×53#/2×35#)
-25m 1-arm overhead KB carry, right arm + 1-arm front rack KB carry, left arm (2×53#/2×35#)
-Max distance unbroken 2-arm farmers KB carry (2×53#/2×35#)