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18 Jan 2015

011915

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Handstand walking – 10 min
_____
a. Press 3RM then 3×3 @ 90%
b. 3xME CTB Pullups
_____
10 Min EMOM
2 HSPU
4 Clean (155/105#)

17 Jan 2015

011815

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4 person team, each person rotates through each station per round

4 Rounds:
500m Row
Front Rack Lunge (135/95#)
Burpees
Box Jumps 20″

If any one teammate stops working, everyone must stop.

16 Jan 2015

011715

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“Tommy V”
21 Thrusters (115/75#)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

15 Jan 2015

FIRE IT UP! 011615

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The weekend is upon us. It’s Friday baby and time to Fire It Up! Tonight will be our Town Hall Meeting. I am looking forward to seeing everyone that is able to make it and answer questions you have. But that is for later.

Big week! We worked up to a few 3RM’s and 5RM’s, a little thing called the “Beep Test.” Now these are not necessarily going to be personal bests but because you all sweat F*ckin’ Liquid Awesome I know that many did indeed hit new personal records. Who hit it? Who was able to ring the bell? Don’t be shy, this is your time to say look at me instead of saving it for the dreaded beast known as Facebook! HA!

Speaking of Liquid Awesome…watch this video of Matt E from the 6am class on Wednesday. He hit 8 full rounds of the “Beep Test”. It was quite fun to watch that level of performance.

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INDOMITABLE – impossible to subdue or defeat. Unconquerable. Unbeatable. Unstoppable.

“Unstoppable” (Nov, 2010) Essay By Lisbeth Darsh Live Like That

You can beat me. But not defeat me.

I will dial myself in. I will focus.

You can run faster than me. But you cannot run truer.

I will learn to sprint. And to slow my pace for recovery.

You can post higher PR numbers than me on every whiteboard that exists in this world. But your weights really only mean something to you, not to me. You can lift more than me. In rubber or iron. Today. 

But not in life. I am my own yardstick.

I will breathe deep and take this burden from the ground to my shoulders. And then over my head. But I will put it back down and walk away from it. It does not own me.

Although we pen our efforts for everyone to see, I was never competing with you to begin with. I am trying to be a better version of me, every single workout and every single day. You only help me to get there. Thank you. I hope my efforts drive you harder too.

But make no mistake, you can never defeat me.

It’s simply not possible.

I am unstoppable

 

photo 2-2 photo 1-2

 

 

 

 

 

 

I LOVE this essay by Lisbeth. This should be your thoughts each and every time you walk through the doors. I believe in it so much that I had shirts made. I am going to get it put on the wall in the gym. I want it to be a daily reminder to those that need it.

A very small quantity is available for purchase at $25 per shirt. We have XS – XL. Let me know if you would like one for your closet.

15 Jan 2015

011615

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Rope Climb – 10 min
_____
a. F. Squat 3RM then 3×3 @ 90%
b. RDL 3×6-8 @ 3020 tempo
_____
AMRAP 14
10 WB (20/14#)
10 BJ (24/20″)
10 OH Kb (2/1.5pood)

14 Jan 2015

011515

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TGU’s- 10 min
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a. P. Press 5RM then 3×5 @ 90%
b. Ring Dips – 3xME @ 32×2 tempo
_____
2 Rounds of:
8 min AMRAP
10 PP @ 60% 
10 Pistols (5/leg)
30 DU’s
-Rest 5 Min between rounds

13 Jan 2015

011415

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Deadlift 3RM
_____
“Bergeron Beep Test”
EMOM as long as possible:
7 Thrusters (75/55#)
7 Pullups
7 Burpees
_____
Rest 5 min (after last person finishes)
_____
Partner Bergeron Beep Test
Same as above, but alternate every round for 7 rounds each

12 Jan 2015

011315

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DU’s – 5 min
_____
B Squat 3RM then 3×3 @ 90%
Glute Ham Raises 3×8-10
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6 Rounds
1 min ME WB’s (20/14#)
Rest 90 sec.

11 Jan 2015

011215

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MU’s/Bar MU’s – 10 Min
_____
Clean – Build to 3RM (not TnG)
Clean Pull 3×5 @  w/ 5 sec descent
_____
10 Min AMRAP
5 Bar MU’s
10 Pistols
15 OH Kb (1.5/1pood)

10 Jan 2015

011115

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2 person team (split up any way)

4Rounds
25 G2OH (165/105#)
50 K2E
100 Situps
150 DU’s


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