Tuesday 7/22/14

 

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

1. "Double Helen"

6 RFT
400 Meter Run
1 1/2 Pood Kettlebell Swing or 55lb Dumbbell Swing
12 Pull-Ups


2. Get to 200 Pull-ups as fast as possible with partner

Send in your pics and I will post them to the site! Tomorrow will be a rest day so make sure you kill it today!

Monday 7/21/14

 

Wallballs and Push-ups!

 



“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”--Vince McConnell

1. 12 Min EMOM (every minute on the minute) 3 Hang Clean Pull Shrugs @ 105% of your squat clean max.


2. Front Squat: 4 x 10


2. 10 Rounds: 100 Meter Sprint/12 Push-ups

Saturday 7/19/14

 

Beautiful Girlfriend Made Me This Awesome Cooler!
 

“Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.”--Hal Borland

 

 

ACTIVE REST!

 

Active Rest means APPLY YOUR FITNESS! Whether it be sports, hiking, or just going for a swim.. you need to use what you got!

 

or 4500 Meter Recovery Row

 

Send in your pics and I will post them to the site!!

Thursday 7/16/14

 

Intervals at the Manassas Battlefield

“Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.” - Mark Devine

1. Bench Press 8 x 3, Across

Then 3 x 20 Bench Press


METCON:

3 RFT
10 Deadlifts, 275/185
15 Burpees

This workout should be fast! Puked the first time I did it so be warned! 

Also, after you do the metcon it would be okay if you did 3-4 sets of bicep curls and tricep pulldowns. I know... I said it... bicep curls are a big no no in much of the Crossfit community because they are not compound movements. However, we all would like to have nice arms and by performing curls you are actually just performing assistance work on your pulls, which are fundamental and completely essential to almost everything we do!

Post your times below! Good Luck!