Monday 5.27.19 // Memorial Day Schedule

Memorial Day is a traditional American holiday, but it is an international recognition. It is not exclusively the remembrance of American warfighters, but rather, all those who fought for the greater good. In an era where mankind is truly, and finally, working towards the same common goal of peace, this is an effort that is just as much overseas as it is internal to the US.

“Don’t tell me how he died. Tell me how he lived.”

I didn’t know Murph. But I knew men like him.

And if they were here today to speak to us, I believe their words would fall in line with the meaning of that quote. How it’s less about what they did, but why they did it.

When we look back at Murph’s life, we can see that he lived by a code of honor. Of dedication, to those he cared about. His nickname, as some of you may know, was fittingly, “The Protector”.

What many don’t know however is that this name was not given to him from his actions in Afghanistan that day. Wasn’t even from the military. It was from when he was a kid, in middle school, when he stood up to a bully who was picking on his friends. Shortly after that, in his teenage years, he continued that code as he became a lifeguard, overseeing the local public as they swam at the local lake. More years passed by, and he continued that code, leading our nation’s finest into battle as a Navy SEAL.

All of his life, Murph believed in giving what he could, with what he had.

And we go back to that question – what would “Murph” say if he were here?

If he were here today to speak to us, I don’t believe he would want us to feel pity for him. I think it would be the opposite. I think it would be a request, for action.

To continue to carry the torch forward.

To give what we can, with what we have.

To help a friend in need.

To help a stranger in need.

To go the extra mile for someone, well knowing it’s more work on ourselves, and that it very well may not come back to us. But doing it anyways. Regardless of how seemingly small the act may be. In that moment we sometimes forget how powerful offering a hand to a stranger can be. But those actions are contagious. It’s called changing the echos. It always starts with something small. Something that seems insignificant. Something easy to do, but easier, not to do. Yet it snowballs, and can change an entire society. That is, if we can only start it.

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." - John F. Kennedy


"MURPH"
RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 SQUATS
RUN 1 MILE

MEMORIAL DAY: 9AM ONLY - OTHER CLASSES CANCELLED

Rx, TEAM, MODIFIED, & SCALED VARIANTS AVAILABLE

Saturday 5.25.19

“Fancy Pants”
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run

Rx- 115/85

Upon completion of "Fancy Pants", athletes rest 2:00.

Following, exactly 5:00 to build to a heavy Hang Squat Snatch.

Alpha

OHS Complex
5 "Giant" Sets:

1 Legless Rope Climb

1 Tempo Overhead Squat*

1 Legless Rope Climb
*0:05 to sink into bottom, 0:02 pause at bottom

Body Armor
3 Giant Sets:

2-5 Strict Ring Muscle-Ups

20 Front Rack KB Box Step-Ups

Rest 2:00 between efforts.


Friday 5.24.19

Deadlift
1 Sets of 5 - 70%
3 Sets of 3 - 73-76-79
5 Sets of 1 - 82-85-88-X-X

The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles. Record all sets below, and rest as needed between sets.
Fitness & Open
“Joker”
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Fitness 185/135#
Open 225/155#


Alpha

DB Benchmark
For Time:
30 Dumbbell Burpee Clean and Jerks (70's/50's) AKA Devils Press
Standards here are a burpee (chest to deck), followed by a ground to overhead with the bells.
This is a movement that can slow down significantly. Keep an eye on the clock, and aim to grab our time after every 10 reps for our personal review.

Aerobic Capacity
Athlete's choice of machine, with preference in the following order:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 - Light Effort
1:00 - Moderate Effort
:30s - Hard Effort

All of the below is not for time or score, but for *pacing*. Between all five intervals, we want to try our best to match the pace in each of the three varying speeds. Using RPM's, wattage, or calories per hour, let's pick a pacing for the three and aim to hold the effort across.

Thursday 5.23.19

Happy bIrthday chaoyen!!

100-80-60-40-20: Erg Bike Calories
After each set…
50 Double-Unders
15 Calorie Ski Erg

Not for time, and aerobic restoration for our active recovery optional effort.

--- Upper Body ---
1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

 

--- Lower Body ---
1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y


Wednesday 5.22.19

Fitness & Open
5 Sets of 2 Pausing Front Squats
*3s pause in the bottom of each rep.
Set #1 - 65% of 1RM Front Squat
Set #2 - 70%
Sets #3+4+5 - Build to a heavy double.

“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans 115/85#
15 Lateral Barbell Burpees

CAP 10

Alpha

Hang Squat Clean
On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:
1 Hang Squat Clean, building in load.

Optional: Body Armor
15 Min to Build to a challenging 2RM of DB Bench Press

Then, Giant Sets:
7 DB Bench Press (70%)
14 Weighted Glute Bridges
21 Weighted Hip Extensions
Rest 2:00 between sets.

Optional: Yoke + HSW
5 Rounds:
30' Earthquake Wall Loaded OH Walk*
50' Handstand Walk

*Increase the # each round


Tuesday 5.21.19

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Midline
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups / 15 Sit Ups

Not for score or time, but for quality effort. Each window is 90 seconds, and *both* movements are part of the effort for the round. In the absence of an Assault Bike, the first and best option would be the Erg Bike for 12/9 calories, with a second being the row for the same (12/9).

Alpha

Strict HSPU
10 Sets for Time:
30% of Max Strict HSPU

Odd Object Conditioning
For Time:
21/15 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
18/13 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
15/11 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
12/9 Calorie Assault Bike, 5 Sandbag Cleans

Sandbag Rx - 150/100#


Monday 5.20.19

QOTW:

“Your obsessions become your possessions.” - Ed Mylett

The word “obsessed” gets a bad rap.

And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is "hours put in". That may be a correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits... they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.

Be obsessed with becoming a better husband. A better wife.

A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, when leveraged in the right direction, is the most powerful thing in the world.

TRAINING:
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

Alpha

Back Squat
On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 75%

On the 2:00... 1 Rep @ 85%

On the 4:00... 3 Reps @ 78%

On the 6:00... 1 Rep @ 88%

On the 8:00... 3 Reps @ 81%

On the 10:00... 1 Rep @ 91%


Front Rack Lunges
2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

Aerobic Capacity
AMRAP 9:
Max Calorie Erg Bike
On the 0:00, 3:00, and 6:00:
25/18 Calorie Ski Erg

Saturday 5.18.19

“Buzz Light Year”
In Teams of 3, with a 30:00 Time Cap:
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs
... Directly into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Friday 5.17.19

Fitness & Open
“Fight Club”
3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65# Friends DB - 35/25#
Rx Box – 24″/20″ Friends Box - 24/20”

Thursday 5.16.19

HAPPY BIRTHDAY COACH LUKE!

QOTW:
“IF YOU FIGHT FOR YOUR LIMITATIONS, YOU GET TO KEEP THEM.” - JIM KWIK

TRAINING:Being our de-load week, the recommendation is to take today as a full rest day unless we truly feel compelled to move. The extra rest will only do us good with the larger picture in mind.

This week, it's a very simple recommendation - a 30:00 recovery swim, bike or row.

--- Upper Body ---
1. Puppy Pose - 1:00
youtu.be/GJmSVwsnQaI
2. Shoulder to Floor - 1:00/each
youtu.be/D0li2U56nO4
3. Wrist Stretches - 1:00
youtu.be/-L-8YRim2nw

 

--- Lower Body ---
1. Couch Stretch - 2:00/each
youtu.be/kbId9zYgoFQ
2. Pigeon Pose - 2:00/each
youtu.be/n5M-JlU210I
3. Butterfly - 1:30
youtu.be/mdYNs0nV5-8
4. Pike - 1:00
youtu.be/WSkPQ1lXfNk
5. Straddle - 1:00
youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00
youtu.be/0yxwdjCtM1Y