"To be is to do" -- Immanuel Kant
Back Squat 4 x 2
Snatch grip Deadlift 3 x 2
Push Press 5 x 4
Bent Row 3 x 6
Abs
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Monday, December 29, 2008
Saturday, December 27, 2008
Tuesday, December 23, 2008
"When Chekhov saw the long winter stretched before him, he saw a winter bleak, dark, and bereft of hope. But standing here among the people of Punxsutawney and basking in the warmth of their hearths and hearts, I couldn't imagine a better fate than a long and lustrous winter." -- Bill Murray, Groundhog DayMid-hang Muscle Snatch - 62% x3 x3
2 Position Snatch(floor-mid) 60% x 4 sets
4 rds. for time:
250m Row
7 Sandbag Power Cleans + Push Press - 35% Bodyweight
Tuesday, December 16, 2008
Muscle Snatch 3 x 32 Position Clean + Jerk x2 x 4
For time:
10-16-20 reps of:
Kettlebell Swings
KB Clean + 2 Push Press
"Strength does not come from physical capacity. It comes from an indomitable will." -- Gandhi
Back Squat 5 x 3
Snatch-grip Deadlift 3 x 3
Push Press 5 x 5
Pullups 6,8,10 x 2
Situps 3 x 10
Monday, December 15, 2008
(L-R) Crossfit Lake Tapps owner Brady Hubler, Rainier Crossfit owner Laurie Bowler, and Rob.
With Odin & Will Coe and Bridget Raach getting our USA Weightlifting Coaches Certification at the Thrush Sports Performance Center in Sumner this past weekend. Go Calpians!
Friday, December 12, 2008
When Chuck Norris does a pushup, he isn't lifting himself up, he's pushing the earth down. Warmup
Snatch(barbell only) Practice
AMRAP/12 of:
10 Power Snatches
15 Squats
Thursday, December 11, 2008
"I believe that one defines oneself by reinvention. To not be like others. To be yourself. To cut yourself out of stone." -- Henry RollinsSnatch Balance Practice
AMRAP 20(as many rounds as possible in 20min.) of:
10 Turkish Get-ups
10 Pushups
5 Box Jumps
Wednesday, December 10, 2008
"You cannot create experience. You must undergo it." -- Albert CamusTabata Circuit:
Row
Thruster
KB Swing
L-sit
Tuesday, December 9, 2008
"To strive, to seek, to find, and not to yield." -- Alfred Lord TennysonOverhead Press(Bar) to failure then proceed directly to
Push Press to failure immediately followed by
Push Jerk to failure.
One, giant set. Rest can be taken in the overhead lockout or front rack position but the test ends if the bar is racked, put down, dropped etc...
The athlete is expected to fatigue, but not to 'yield'.
4 Rounds for time:
50 Double Unders
15 Knees-to-elbows
15 Deadlifts
Trainers session:
Power Snatch & Power Clean 3 x 2
3 rounds for time:
10 KB Swings
10 DB Push Press
Monday, December 8, 2008
Meet Wayne
"The gyms you go to are crowded with guys trying to look like men, as if being a man means looking the way an art director says." -- Chuck Palahniuk, Fight ClubWarmup
Dot Drill:
Bennett - :58 PR!
For time:
100 Squats
2 Muscle-ups
80 Squats
4 Muscle-ups
60 Squats
6 MU's
40 Squats
8 MU's
20 Squats
10 MU's
Overhead Press 5 x 5
Abs Supplemental: 75 GHD Situps + 75 Knees-to-Elbows
Thursday, December 4, 2008
"Pursue one great decisive aim with force and determination" -- Karl von Clausewitz3 rounds of the circuit, 1min. per station, no rest between:
Med. Ball Cleans
Dumbell Push Press
Box Jump
Sumo Deadlift High Pulls
Thrusters
Wednesday, December 3, 2008
"The question isn't who is going to let me; it's who is going to stop me." -- Ayn RandPolly and Ashlee...Unstoppable
Row 250m x 2
Dislocates
Hip Complex
For Time:
1 Burpee + 10 KB Swings
2 Burpee + 10 KB Swings
.
.
.
10 Burpee + 10 KB Swings
Pullups 5 x 5
Tuesday, December 2, 2008
"He(or she) who has a strong enough 'why' can bear almost any 'how'". --NietzscheWes, pictured, displays the strength of his 'why' and hits a 185lbs. best in the overhead squat.
Overhead Squat Practice(up to a max single)
Polly 115lbs. PR
Dave 95lbs. PR
Overhead Squat, use 50% of above x 100 reps in as few sets as possible.
Polly was numero uno getting all 100 in only 4 sets. An inspiring session all around...
Monday, December 1, 2008
WarmupHandstand Practice x 5 min.
Seated(floor) Press 3 x 8
Deadlift (work up to a heavy single)
Polly - 235lbs PR!
Dave - 240lbs PR!
Wes - 365 lbs. -- 405 miss(next time fo' sho')
5 rounds using 65% of Deadlift above:
10 Deadlifts
15 Ball Slams
20 Box Jumps
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