Wednesday 9.20.17

Wednesday 9.20.17

AMRAP 30

20 HSPU

20 Pistols, alternating

500m Row

Alpha:

3 Sets:
20 Double KB Front Rack Walking Lunges
10 KB Z Press/Side
15 Single Arm Rows/side
100’ Death March

Tuesday 9.19.17

Tuesday 9.19.17

Jerk 5x5

Power Snatch – 10 minutes to work up to a moderately challenging weight with no misses.

Then:
7 Rounds For Time:
3 Power Snatch 155/105#
7 Burpee Box Jump Overs 24/20”

 

Alpha
Snatch Pull + Snatch High Pull + Snatch 8-10x1

Monday 9.18.17: Brillian Updated Athlete Spotlight

Every 2:00 x 8 sets

Front Squat x 4

3-6 Strict Ring Dips + 4-8 Kipping Ring Dips

 

21-15-9

DB Squat Clean Thruster 50/35#

Pull Up

 

Disclaimer: Read the answer's to questions and imagine Brill saying these answers... LOL

Disclaimer: Read the answer's to questions and imagine Brill saying these answers... LOL

When and how did you get started ? 
I started training at Reason since 2013, yup i can say i'm one of the OG members. Before Crossfit, I was just a typical guywho play basketball and do the typical globo gym workout, you know the chest day monday,leg day friday and the list go on and on. I also did muay thai and boxing on the side to get my cardio and stay lean.

After I graduated college, I gained GOOD 25 lbs of pure fat and Crossfit Reason was my panic button at time. Trying to do an exercise when you overweight wasn’t the best feeling in the world-especially when I walked into Crossfit gym for the first time and saw some of the members and coaches wearing a hard core gear and doing some of the movements that I’ve never heard of, and that was very intimidating. On the top of that, I also need to learn the CrossFit language like WOD, AMRAP, EMOM, etc. I remember my first workout was death by running and pull-ups, yap I nearly passed out after that workout and I said to myself that Crossfit workout isn’t like a walk in the park.

One of the reasons that keeps me going after I nearly passed out the workout is the community. I’ve surrounded by excellent coaches and supportive members or even a strangers who just dropping in for the day, They always push me out of my comfort zone in order for me to get better. Even when I finished last, they still gave me a round of high 5 :)

The coaching staff have been helping me with my weight lost journey since day 1. They provided encouragement, movement modificationwhen I can’t do the workout prescribed, uphold the workout standard and sometimes give me the famous “NO-REP” during the workout. Last but not least, all the coaching staff have become my good friends, mentors, nutrition advisor, and my loudest cheerleader.

My 4 years of training at REASON, I can only say that the community/ coaches at Crossfit REASONhas help me unleash my "inner-crossfit"  and help me become a better athlete.

WORDS OF WISDOM : -CROSSFIT MAKES YOU LOOK BADASS-

-Brill-

 

Favorite workout? /Least favorite workout?

Favorite workout is KAREN, because it is only one movement, very short and intense

Least favorite workout is anything that involves snatches.

What’s the wallpaper on your phone right now? 

BRILL WALLPAPER.png



What’s in your most frequently used emoji tab? 😂

What’s the first album you ever bought?
Kelly Clarkson-Breakaway. So i can spread my wings and learn how to fly :)

What’s your favorite Reason tradition/something unique you love about Reason?

My favorite Reason tradition would be Memorial Day MURPH.

What’s the last thing you searched for on Google?
CrossFit Reason (WOD & NEWS)

What’s your favorite ice cream flavor?
Vanilla

Favorite Athlete?
Kobe” Bean” Bryant

If you could have a meal with anyone in the world, who would it be?
President Barrack Obama

 

Saturday 9.16.17

Saturday 9.16.17

AMRAP 20 @ 75% of 1RM (Maximum 40 reps)
Teams of 2:
21 Single Arm DB OHS 50/35#
7 Muscle Ups
18 Single Arm DB OHS 50/35#
5 Muscle Ups
15 Single Arm DB OHS 50/35#
3 Muscle Ups
12 Single Arm DB OHS 50/35#
5 Muscle Ups
9 Single Arm DB OHS 50/35#
7 Muscle Ups

Alpha
75%x3x8
Rest 2:00 between sets

Friday 9.15.17

Friday 9.15.17

Clean Pull + Power Clean + Clean 1-1-1, 4x1

AMRAP 11
10 DB Power Clean 50/35#
200m run

Directly into:
AMRAP 8
8 Toes to Bar
8 Wall Ball

Alpha
AMRAP 20 @ 75% 1RM – Push Press (Max 40 reps)

Thursday 9.14.17

Thursday 9.14.17

USE THIS TIME:

  • TO MAKE UP FOR ANOTHER DAY’S WORKOUT (MONDAY/TUESDAY/WEDNESDAY/FRIDAY);

  • TO DO SOME GOAT WORK (IMPROVE ON WEAKNESSES SUCH AS OLYMPIC LIFTS, DOUBLE-UNDERS, OR HANDSTANDS);

  • FOR STRENGTH TRAINING;

  • FOR ENDURANCE TRAINING LIKE RUNNING/ROWING;

  • OR ALL OF THE ABOVE

Wednesday 9.13.17

Wednesday 9.13.17

Strict Pull Up Development

 

EMOM 15 – Perform 5-10 reps (No Kipping)

1) Strict Chest to Bar Pull Up

2) Strict Pull Up

3) Pull Up Negative

4) Piked Assisted Pull Up

5) Ring Row

 

Directly into

In teams of 2:

AMRAP 20

20 Burpees*

15 Sumo Deadlift High Pull* 70/53#

10 Partner Plank Jump Overs

5 Rope Climbs*

200m run

 

*During these movements, partner must hold elbow plank/perfect hollow (may alternate)

 

Alpha

3 Sets:

10 Bulgarian Split Squat

10 Single Arm Z Press/side

10 Bodyweight Row

20 Hip Extension

Tuesday 9.12.17

Tuesday 9.12.17

AMRAP 20
Back Squat @ 75% of 1RM

4 Rounds:
20 Hollow Rocks
30/20 Push Up
100m single arm farmers carry, left 70/53#
100m single arm farmers carry, right

Alpha
Assault Bike
5:00 @ 50%
5 sets:
3:00 @60-70%
2:00 @ 70-80%
1:00 @ 90-90%

Monday 9.11.17

Monday 9.11.17

Jerk 5-5-5, 2x5

5 Rounds (For Total Reps):
1:00 Double Unders
0:20 Rest/Transition
1:00 Assault Bike/Row Cals
0:20 Rest/Transition

Alpha
Snatch Pull + Snatch High Pull + OHS 1-1-1, 4x1

Saturday 9.9.17

Saturday 9.9.17

Deadlift 1-1-1-1, then 2x1

“Cindy”
AMRAP 20
5 Pullups
10 Push Ups
15 Squats

Extra (Optional)
Dual KB Front Rack Carry 4x100’