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Tuesday 081214

Workout of the Day

10 Minute AMRAP:

x5 Bench Press @185/125

x15 K2E

 

Mobiliy

Combatting tight pecs/tris/neck

Strength

Strength involves more than just physical strength, right?

Like laughter. Laughter can make us emotionally stronger by momentarily washing our fears or anxiety away.

Check out the article by the Scientific American entitled “Why Laughter May Be the Best Pain Medicine.”

And then you can thank me for the following, later:

 

Supplemental Exercises: Week 5

Ninja

x2 EMOTM x5 1st RD x5x10M Shuttle Sprint 2nd RD x6x10M SS 3rd RD x7x10M SS 4th RD x8x10M SS 5th RD x9x10M SS /  Rest then Repeat

5×20 Broad Jump Hurdles @24/20

Every :30 x20 x10 DU

30×1 3 Cone Drill 1:1

 

Warrior

8xME UB Shoulder Touches /after finishing all sets/ 8xME UB Strict HSPU

1RM Weighted Pull Up / after maxing/ 8×4 Less Weight/ Strict/ Banded

x150 Make Shift Reverse Hyper

8×5 Tempo Static Dips :5 Con :5 Ecc (modify by only Tempo for :5 Ecc)

 

Super Hero

7:00 ME Double KB Push Press @53/35 after each set perform x2 KB Cleans before perofmring anymore Presses

8×3+x6+x3+x6 KB Snatch + OH Lunges + KB Snatch + OH Lunges (left arm then right arm then rest)

10×10 yard High Handle Prowler @270/180

EMOTM x11 x6 Goblet Squats @70/53

sunday 081014

Happy Gym Rest Day but no rest for this crew.

10487470_799442953432861_6229084937725609743_n[1]   Come cheer and support at the sports plex.

 

 

 

 

 

 

 

TAM TAM volunteering

TAM TAM volunteering

HAPPY MEMO!!!!  I CLOSED ON THE BUILDING NEXT DOOR SO OVER THE NEXT MONTH THERE WILL BE CONSTRUCTION HAPPENING!!

Saturday 080914

Workout of the Day

joshua-harris-mr-joshuaSO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Announcement

This Saturday and Sunday we have several of our athletes and coaches competing in the Mid Atlantic Garage Games.

Let’s see how many of us can go support them!

HERE are the details(or like their FB page). The heats have not yet been released.

The National Anthem will begin at 8:55a.m. on Saturday,

and WOD 1 will begin at 9:00a.m.

What a FUN way to spend our weekend cheering on and supporting all of their efforts!

Hope to see you all there, and we wish all of our athletes strong lungs, fast runs, and most of all, a fantastic time! ;)

Thursday 080714

Workout of the Day

(20 Minute Cap For Everything)

Snatch Ladder Starting @95/65

Perform x1 Rep Every Minute Increasing 10 pounds till Failure.

After Failure, Perform 15 Reps @75% of Failed Attempt.

 

 

Mobility

Snatch prep:

Strength

We rarely talk about swimming because it’s something we all have to do on our own time. Swimming is a fantastic way to spend your rest days (active recovery ;) )or train when something’s injured or you’re just too sore to do 150 more squats. This short article on the Crossfit Journal talks about how to train for Crossfit style competitions involving the pool. “Torpedo School 3: Start Me Up.”