10.29 - 11.4

fear.

Remember the t-shirt brand “NO FEAR” ?

If you grew up in the 80’s and 90’s you may have come across them: Bold statements regarding a sport and how hard-nosed you were about it, all with the “NO FEAR” slogan staring people in the face.

I haven’t known many people without fear. I’ve known a few people who masked their fear with recklessness in order to appear fearless. They don’t last and their actions don’t inspire, motivate or embolden.

Fear is always with us.

Accept it.

The sooner you see fear as a body part that HAD TO BE THERE regardless of its good looks or helpfulness in a given situation, the better you’ll be.

Fear is primal.

Fear is useful.

Most of all fear is both quieted and encouraged by you, yourself, alone.

Accept it, allow it residence in your life the way you ‘allow’ that birthmark on your arm or the shape of your eyes. It is what it is.

However, the funny thing about Fear is the less you obsess about it, feed it, and empower it - The lesser and lesser its effects on your life. Its as if just by letting it ‘IN’ you’ve stripped it of its ‘Powers.’

So the next time you aren’t sure if you should go for that heavy set of 5…the next time you want to partner up with that super strong lady who’s got pull-ups!…the next time you are afraid to ask a question etc etc etc

Let the fear in. It was going to be there anyway.

But now its on your terms: “Come in, sit down in the corner, shut up.”

Then … and only then … will you begin to rise above your own bullshit and see what you’ve really got.

And that’s really what we’re all here for anyway, isn’t it?

Monday

10-1
STRICT HSPU
STRICT PULL UP

Metcon
Every 2 min for 8 rounds 
12 DB Bench
12 Hang PC 115/75


Tuesday

Pause Back Squat (1 sec pause)
6x2 build off last week

4rounds
Min 1: max KBS (53/35)
Min 2: max box jump overs
Min 3: rest

Cash out
3rounds
Weighted planks 
1min on x 1 min off w/ partner

Wednesday 

Every 3 min x 10 rounds
10/8 cal bike
10/8 cal Row
3 deadlifts ( climbing to a heavy triple)

Cash out
Partner 800m farmer carry 
Single arm(70/53)


Thursday 

Push press 
85x5 /90x3 /95x1 /100% x max reps

12AMRAP

15 low hang power snatch

15 SDHP

15 reverse curl

all done empty bar !!!*

Friday

Foot Elevated Lunge 
4x10

2 rounds partner
50 Hang Clean (95/65)
50 Front squats
50 s2oh

Saturday

35 min cap

3 rounds
30 TTB
40 wall balls
30 sandbag squats

70/50 cal bike/row

2 rounds
30 TTB 
40 wall balls
20 sandbag Cleans 

70/50 cal

1 round
30 ttb
40 wall balls
100m sand bag carry


Sunday

30 min running clock

Pick a piece of cardio (bike,row, run) and move

Every 3 min that passes
30 DU
15 Sit ups
(10 rounds total)

10.22 - 10.28

R E S I L I E N C E

Maybe you’ve been busy with work…the kids?

Whatever the obstacle is, chances are you’re giving it too much power over your actions. If we can stay in touch with our goal, the number of obstacles that can prevent us from succeeding is greatly reduced.

Just decide.

Decide what it is you want and then proceed on the path, EXPECT delays, obstacles, set-backs and just plain lack of energy to pop up time and time again on your way toward the goal.

All there is to do when met with these hindrances is reconnect with the goal.

“What did I come to do? Check. Let’s Get to it.”

Monday


5 rounds (30min Cap)

5 Heavy Bench Press (same weight across)

20 Calorie Sprint Row or Bike

Rest 3 min between rounds


10 Min AMRAP for Quality

5 Strict Pull Up

5 HSPU

*scale is kipping*




Tuesday 


6x3 Back Squat w/ 1 sec Pause in Bottom


Metcon

2000/1600m Row For Time

*EMOM Death By Thrusters*

95/65lbs

(Start on rower)



Wednesday


Every 6 Min For 5 Rounds

400m Run

15 TTB

1 round of DT



Thursday 


Push Press 

75% x 5

85% x 3

95% x Max Reps


15 min AMRAP

200m Farmer’s Carry

20 x Barbell Curl (Empty Bar)

5 each arm DB Push Press (5 Right, then 5 Left)

Friday


Every 3 min for 5 Rounds

10 Back Rack Lunges + 

10 RDL (don’t touch floor)


10 min AMRAP

50-40-30-20-10

DU

Sit up


With remaining time, max rounds of

10 Russian Swings 

10 Air Squats



Saturday 

Partner 


8 min AMRAP

30 cal Row

20 Power snatch


At 10 min mark

8 min amrap 

20 cal Row

30 OHS 


At the 20 min Mark

8 AMRAP

30 Push Ups

20 Power Cleans


At the 30 min Mark

8 AMRAP

20 Burpees

30 Front Squats





Sunday


EMOM x35

A. 15/12 Row

B. 20 KBS

C. 200m Run

D. 20 Sit ups

E. 12/10 Bike

F. 50 Double Unders

G. Rest



10.15 - 10.21

Virtuosity

In a 2005 open letter to CrossFit trainers, Coach Greg Glassman discusses the importance of virtuositydefined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete.

Basics.

Not just picking up the ‘A,B,C’s’ to get by during our training sessions but the goal of MASTERING the fundamentals.

Scale the weight , the movement , the pace etc in order to more fully understand and perform the training that day.

We DARE YOU.

The physical results are only a silly byproduct.

Fitness is just the vehicle.

UNBTN is way bigger than burpees.

Monday


5 Rounds:

1min. of Bench Press (135/75)

immediately into;

1min. of Kettle Bell SDHPs (53/35)


Rest 2min.


Metcon


In 10 Minutes get as far as possible:


10-20-30-40-50

Push Ups

Russian Swings


Tuesday


Back Squat 6x3 Tempo Squat

Same weight across


Nancy On Wheels


5 Rounds

15 Cal Bike/Row

15 OHS 95/65



Wednesday


Every 5 Min x 7 Rounds

15 Pull ups

5 Deadlifts (Climbing)

400m Run

*start at 50%*


Thursday


Push Press (Week 2 of 4)

Complete a few warm up sets


70% x 3

80% x 3

90% x Max Reps



Metcon

2 Min AMRAP

12/9 Calories Bike/Row

8 Push Jerks (135/95)

Max Burpees


Rest 2 Min x 5 rounds

*Score is only Burpees*


Friday


4 sets x 10 FRONT Rack Lunges (5 each)


Metcon

20 Min EMOM

Min 1: 15 Calories Row/Bike or Run 200m

Min 2: 20 Wall Balls

Min 3: 15 Romanian Deadlifts Barbell (don’t touch the floor)


*For minute 1 if you have biked this week please choose either a run or row!*


Saturday

Partner Wod 

5 Rounds: (0-10min.)
24 DB Snatch
24 Toes-To-Bar

10-17min. 
1mile run (in 200m intervals w/ Partner)

17-30min. (10min. AMRAP)
30 Hang Power Clean (115/75)
20 DB Bench Press





Sunday


AMRAP 35:
10 Cal Assault Bike
20 Cal Row
30 Double Unders
400m Farmer Carry with 1 KB 70/53lb (suitcase carry) 


*Switch arms as needed*
*If possible, switch every other round to an overhead carry. You may need to go a little lighter!*

*Stagger equipment as needed*

10.8 - 10.14

FOLLOW. LEAD.

When I walk in to the gym LOOKING TO BE COACHED, I excel. There is an obvious and recognizable difference in my training sessions when the focus is to be taught and to sincerely perform the tasks being asked of me.

The singularity of purpose involved in LISTENING and DOING is so simple and beautiful that it may qualify as meditation.

There is no ‘later.’

There aren’t any bills to be paid or traffic to deal with… not when the coach just asked for a warm-up of 3 rounds of 10 calories and 10 V-Ups.

“Shoulders behind the ears!” and, “lock out the Hip on those air squats guys” are OPPORTUNITIES to be better, to develop a skill set we didn’t possess yesterday and by doing so become better people.

The more we FOLLOW along.

The more time we spend as LEARNERS.

The better LEADERS we become.

We understand what it is to be taught and so we own an insider’s view that helps us TEACH. As we follow, we see the ways in which we can more effectively lead.

Monday


Bench Press (5 x 6 )
Complete 20 Unbroken Russian KB Swings after each set. Heavy as possible


For Time (15 Min Cap)
75 Double Unders 
50 Dumbbell Snatch 
75 Double Unders
50 Dumbbell Snatch 
75 Double Unders


Tuesday
Back Squats

6x3

3 Second "Negative" or Eccentric.  When you hit the 'bottom' go up full speed

For Time:
”DogTown”

30-20-10

DB Thrusters

TTB

Wednesday


EMOM x 10min.
Odd: 15/12 Cal Row
Even: 5 OHS (Climbing)

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

EMOM x 10min.
Odd: Run 200m
Even: 3 Power Cleans (70%)

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest


Thursday

Push Press

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

2 Rounds with a Partner100 strict Press100 Push Press100 Hang Power Clean
*Empty Bar only* *so much FUN*



Friday

4 sets x 10 FRONT Rack Lunges (5 each)

Metcon
15 Min EMOM
Min 1: 15/12 Calorie Row/Bike

Min 2: 20 Wall Balls

Min 3: 15 Romanian Deadlifts Barbell (don’t touch the floor)

Saturday

TEAM WORKOUT

12min. AMRAP: (You go, I go. Tag your partner)
10 Cal Bike or Row Sprint!
10 Power Snatches 115/75

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Devil Press 35/20
30 Pull-Ups


Sunday


30 V-UPS

800m Run

200m Farmer Carry with (2) 70/53lb KBs
1 Mile Bike (Ladies .7 miles)
200m Farmer Carry with (2) 70/53lb KBs

800m Run30 V-Ups


10.1 - 10.7

What are you training for?

That is the lens we see every moment through.

In what ways are we trying to get better, to improve, to gain from the process we are involved in?

When we AREN’T asking this question - we are making the decision to disengage from our lives and give ‘CHANCE’ more control than it deserves.

Fuck chance.

We are in control of very few things in our lives, let’s not add to the list.

So the next time we are on our way to the gym, reading the daily workout, deciding what weight to put on the bar or what scale to use for pull-ups…let’s ask:

“What am I training for?”

Then map our behavior to that goal.

Monday


EMOM x 10min.
Odd: 200m Run
Even: 15 DB Bench Press
immediately into;
EMOM x 10min.
Odd: 15/12 Cal Bike
Even: 15 SDHP's 75/55


Max Effort on the Runs and Bike :)



Tuesday


Front Squat 3x10 (Last Week of the Cycle)


Metcon

10 Rounds

15 Wall Balls + 35 Double Unders

Wednesday

Teams of 2:

12min. AMRAP:
2000m Row

50 Weighted Sit Ups
Max Hang Cleans 115/75

REST 1 MINUTE


9min. AMRAP:
1000m Row

50 Weighted Sit Ups
Max Hang Cleans 135/95

REST 1 MINUTE


7min. AMRAP:
500m Row

50 Weighted Sit Ups
Max Hang Cleans 155/105

(You Should have 3/4/5 Min of work on the barbell. NO REST BETWEEN SECTIONS ONE PERSON WORKS AT A TIME)


Thursday

Push Press

Build Up to a heavy single (This is the beginning a short push press cycle aimed at building some lean muscle and strength!)

Metcon

10-8-6-4-2 Sandbag over Shoulder

50m Farmers Carry after each set


Friday

UNBTN JACKIE

For Time
30 Cal Bike

60 OHS 45/35

30 TTB
We will be retesting this in 8 Weeks.

SPRINT on the bike and OHS needs to be done in 2 sets no more.

Every 3 Min x 5 Rounds

Front Rack Lunges (Front foot Elevated) x 5

Each LegRomanian Deadlifts x 12


Saturday

Partner WOD


Minutes 1-6:

Odd: 20 Push Jerks  115/75
Even: Max Reps, Pull-Ups
Minutes 7-12:
Odd: 20 SDHP's 115/75
Even: Max Cals,  Assault Bike
Minutes 13-18:
Odd: 20 Push Jerks  115/75
Even: Max Reps, Pull-Ups
Minutes 18-24:
Odd: 20 SDHP's 115/75

Even: Max Cals,  Assault Bike


Sunday

Double Tabata (40sec work x 20sec rest x 4 rounds)

station 1.) Ground to Overhead (45/25)
station 2.) Bike for Cals
station 3.) Sit ups
station 4.) Double Unders
station 5.) Row for Cals