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  • Archives

Friday 3/27/15

My best friend is the man who in wishing me well wishes it for my sake.” – Aristotle

Buy-in

Press, 40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 95%x1+
*Wendler spreadsheet, Cycle 2, Week 3

WOD

For time:
27 calories Rowing
27 Thrusters
Rest
21 calories Rowing
21 Thrusters
Rest
15 calories Rowing
15 Thrusters
Rest
9 calories Rowing
9 Thrusters

Cash out

Mobility: chest, back, adductors, ankles


Thursday 3/26/15

Be pleasant until ten o’clock in the morning and the rest of the day will take care of itself.” – Elbert Hubbard

Buy-in

Deadlift, 40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 95%x1
*Wendler spreadsheet, Cycle 2, Week 3

WOD

4 rounds of:
3 minutes of rowing
1 minute of muscle-ups pull-ups/dips (alternate) band pull-ups/dips (alternate)

Post calories rowed and muscle-up reps completed to comments.

Cash out

Practice your weaknesses


Wednesday 3/25/15

A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powell

Buy-in

Run: Repeat 3 Min on, 1:30 off until form/pace deteriorates – or -
Row: Repeat 3 Min on, 1:30 off until form/pace deteriorates

WOD

4 rounds of:
2 minutes of triple-unders double unders single unders
2 minutes of burpees

Post reps completed for each exercise to zen planner.

Cash out

Practice rowing and muscle ups


Tuesday 3/24/15

Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.” – Jim Morrison

Buy-in

Bench press, 40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 95%x1
*Wendler spreadsheet, Cycle 2, Week 3

WOD

Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps

Post loads to the whiteboard.

Cash out

Practice triple unders & burpees


Monday 3/23/15

There are only two mistakes one can make along the road to truth; not going all the way, and not starting.” – Buddha

Buy-in

Squat, 40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 95%x1+
*Wendler spreadsheet, Cycle 2, Week 3

WOD

5 rounds, each for time, of:
20 chest-to-bar pull-ups chin-over-bar jumping
30 wall-ball shots, 20/14# 14/10# 10/6#
40 push-ups knee push-ups

Rest precisely 3 minutes between each round.

Post times to zen planner.

Cash out

Practice power cleans, front squats & squat cleans


Sunday 3/22/15

Do not overrate what you have received, nor envy others. He who envies others does not obtain peace of mind.” – Buddha

Rest Day


Saturday 3/21/15

Just as treasures are uncovered from the earth, so virtue appears from good deeds, and wisdom appears from a pure and peaceful mind. To walk safely through the maze of human life, one needs the light of wisdom and the guidance of virtue.” – Buddha

WOD

Crossfit Open 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.


Friday 3/20/15


Everybody you fight is not your enemy and everybody that helps you is not your friend.” – Mike Tyson

Buy-in

Press, 40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%x3+
*Wendler spreadsheet, Cycle 2, Week 2

WOD

10:00 to establish a power clean 3RM

Every minute on the minute for 5:00
3 Power cleans at 80% of your 1RM

then…

Every minute on the minute for 5:00
3, 6, 9, 12, 15 handstand push-ups

Cash out

Run 1 mile


Thursday 3/19/15

If you do not change direction, you may end up where you are heading.” – Lao Tzu

Buy-in

Deadlift, 40%×5, 50%×5, 60%×3, 70%×3, 80%×3, 90%×3+
*Use Wendler spreadsheet, Cycle 2, Week 2

WOD

21-18-15-12-9-6-3 reps for time of:
Deadlifts with fat bar, 155/105# 135/95# 95/65#
Strict knees-to-elbows knees-to-90° sit-ups

Post time to the whiteboard.

Cash out
3 rounds not for time:
Run 400m
10 handstand push-ups


Wednesday 3/18/15

To succeed in life, you need two things: ignorance and confidence.” – Mark Twain

Buy-in

Row 2000m stopping every 2:00 to perform 5 burpees

WOD

Sandbag squats 10-10-10-10-10 reps

Post loads to the whiteboard.

Cash out

3 rounds not for time:
50 Double unders
15 Back extensions


Tuesday 3/17/15

You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” – Aristotle

Buy-in

Bench press, 40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%x3
*Use Wendler spreadsheet, Cycle 2, Week 2

WOD

3 rounds for time of:
100 squats
50 box jumps, 20-inch box
25 dumbbell clean and jerks, 45/30#

Cash out

mobility: chest/shoulders, adductors and calves


Monday 3/16/15

The greatness of a man is not in how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

Last day to submit your 15.3 score. Must be submitted by 6:00 pm.

Buy-in

Back Squat, 40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%x3
*Use Wendler spreadsheet, Cycle 2, Week 2

WOD

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to zen planner.

Cash out

Every 1:30 for 6 intervals complete:
Row 10 calories
5 Fat bar push jerks (50-60% of push jerk max)


Sunday 3/15/15

You can’t test courage cautiously.” – Annie Dillard

Rest day.


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