FIRE IT UP FRIDAY!

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FIRE IT UP FRIDAY!

FIRE IT UP FRIDAY!

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The Man In The Glass

Peter “Dale” Winbrow Sr

 

When you get what you want in your struggle for self

And the world makes you king for a day,

Just go to the mirror and look at yourself

And see what that man has to say.

 

For it isn’t your father or mother or wife

Whose judgment upon you must pass.

The fellow whose verdict counts most in you life

Is the one staring back from the glass.

 

You may be like Jack Horner and chisel a plum

And think you’re a wonderful guy.

But the man in the glass says you’re only a bum

If you can’t look him straight in the eye.

 

He’s the fellow to please-never mind all the rest,

For he’s with you clear to the end.

And you’ve passed your most dangerous, difficult test

If the man in the glass is your friend.

 

You may fool the whole world down the pathway of years

And get pats on the back as you pass.

But your final reward will be heartache and tears

If you’ve cheated the man in the glass.

 

At the end of each day, it is up to you.  You  determine if you get better, stay the same, or regressed.  You know the truth.  Did you  give everything you had in this one chapter of your life?  Or, did you cheat yourself out of opportunity?  Don’t be a loser and waste any opportunity for progress.

FIRE IT UP!

Tonight we have the Throwdown at 7:30 pm followed by Friday Night Lights (movie night and social time for members).  Everyone from the community is welcome to attend and if you wish to bring a friend along too that is awesome as well.  There will be some adult beverages available but feel free to bring any food or drink that you would like as well.

What’s On Tap

In breaking precedent, here is the upcoming programming for the next 7 days (WARNING, IF YOU DON’T LIKE KNOWING WHAT THE DAILY WOD IS THEN STOP READING THIS NOW):

Saturday
SWOD – Back Squat – 40%/5,  50%/5,  60%/5,  70%/max reps  and then back down

WOD 2 (Interval Training) – 10x200m sprint (rest 1 minute between efforts)

Sunday
WOD – Complete reps of 21-15-9 for time
225#/155# Deadlift
Ring Dips

SKILLWOD - 1a. Pull-ups (AHAP) – 6×3
1b. Handstand Push-ups – 6×3

perform mobility work between each superset

Monday
BBWOD – EMOM15: 3 touch and go Cleans @ 70%

WOD – 5 rounds for time
Row 250m
20 Burpees

Tuesday
WOD 1 – 5 x 400m (rest 2:00 minutes between sets)

WOD 2 – Complete 3 rounds of:

Pull-ups
Box jumps, 24″/20″
Sit-ups
OH KB swings, 24kg/16kg
Push-ups

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Wednesday
SWOD – Push Press – 40%/5,  50%/5,  60%/5,  70%/max reps and then back down

WOD – For time
100 Double unders

3 rounds of:
5 Push jerks, 155#/115#
15 Knee to elbows

100 Double unders

Thursday
SWOD – Front Squat - 40%/5,  50%/5,  60%/5,  70%/max reps and then back down

WOD – AMRAP20
Run 500m
20 Front Squat, 135#/95#
200m Overhead Weight carry, 45#/25#

Friday
WOD – “Baseline” – For time
500m Row
40 Air squats
30 Sit-ups
20 Push-ups
10 Pull-ups

SKILLWOD – 1a. 2 rope ascents + descents x 10
1b. Pistols 10 x 3 each leg

Saturday
WOD – Complete 3 rounds as fast as possible
20 Calorie Row
20 Burpees

rest 3 minutes

Complete 3 rounds as fast as possible
20 Box jumps, 30″/24″
20 OH KB Swings, 32kg/24kg

rest 3 minutes

Complete 3 rounds as fast as possible
20 Calories on Air Dyne
20 Overhead walking lunges, 45#/25#

UKNOWN & UNKNOWABLE
Why am I revealing the next weeks programming?   I want to allow you all to plan your week better so that you can be maximizing your progress.  If you have a deadline at work and you’re not going to make it in on Thursday, I want you to know that we will be hitting the front squat so you can be sure to train the lift on your own and not miss the cycle.  We allow open gym use for strength work, skill work, and to make up the daily programming when you cannot make it in for the class.

See you in the box!

Dedicated to Your Fitness!
Neal

 

 

 

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