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  • Archives

Monday 5/2/16

It’s at the borders of pain and suffering that the men are separated from the boys. Emil Zatopek

Buy-in

Warm-up

Perform 3-5 reps of each the following exercises:
rdl, clean pull, shrug cleans, power cleans, split jerks, alternating overhead lunges, thrusters, squat clean

WOD

Grace
For time:
135 pound Clean and Jerk, 30 reps

OR

Isabel
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post your choice of girls and time and load to zen planner. CrossFit 160403

Cash out

10:00 to practice handstands and rope climbs.


Sunday 5/1/16

Reading is to the mind what exercise is to the body. Joseph Addison

Rest day.


Saturday 4/30/16

Management is doing things right; leadership is doing the right things. Peter Drucker

Rest day


Friday 4/29/16

Education is not the filling of a pail, but the lighting of a fire.” – William Butler Yeats

Buy-in

Warm-up

3 Rounds NFT of:
6 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps

Post rounds completed to zen planner. CrossFit 160402

Cash out

10:00 to practice snatches and clean & jerks


Thursday 4/28/16

All things entail rising and falling timing. You must be able to discern this.” – Miyamoto Musashi

Buy-in

Warm-up

3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

WOD

Overhead squat 1-1-1-1-1-1-1 reps

Post loads to zen planner.CrossFit 160330

Cash out

10:00 to practice running, GHD sit-ups and overhead squats.


Wednesday 4/27/16

Success is never final, failure is never fatal. It’s courage that counts.” – John Wooden

Buy-in

Warm-up

3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

WOD

Woehlke

3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds. Post times to zen planner. CrossFit 160329

Cash out

10:00 to practice overhead squats


Tuesday 4/26/16

You can always tell when the groove is working or not.” – Prince

Buy-in

Warm-up

3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

WOD

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls

Post reps for each set to zen planner. CrossFit 160327

Cash out

10:00 – 15:00 to practice jerks, front squats, power cleans, pull-ups, push-ups and sit-ups


Monday 4/25/16

No one has a greater asset for his business than a man’s pride in his work. Hosea Ballou

Buy-in

Warm-up

3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

WOD

Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry, 65-lb. dumbbells
100-meter walking lunge
50-meter handstand walk

Post rounds completed to zen planner. CrossFit 160326

Cash out

10:00 to practice box jumps, and sumo deadlift high pulls


Sunday 4/24/16

Discipline is the bridge between goals and accomplishment.” – Jim Rohn

WOD

For time:
895m bike ride
21 pull-ups
895m bike ride
15 pull-ups
895m bike ride
9 pull-ups


Saturday 4/23/16

I am as bad as the worst, but, thank God, I am as good as the best.” – Walt Whitman

Rest day. Get out and enjoy the good weather!


Friday 4/22/16

Life is really simple, but we insist on making it complicated.” – Confucius

Buy-in

Warm-up

3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

WOD

Hang power snatch 5-5-5-5-5 reps

Post loads to zen planner. CrossFit 160323

Cash out

10 rounds, each for time, of:
100-meter row sprints
Rest 30 – 90 seconds


Thursday 4/21/16

When we try to pick out anything by itself, we find it hitched to everything else in the universe. John Muir

Buy-in

Warm-up

1. High knee kareoke
2. Over the hurdle
3. Knee to chest
4. Figure four
5. Lunge
6. Lunge with torso twist
7. Toe touch
8. High knee, in place then go
9. Butt kicks, in place then go
10. Straight leg

WOD

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Post times for each round to zen planner. CrossFit 160322

Cash out

10:00 to practice hang power snatches


Wednesday 4/20/16

A beautiful woman delights the eye; a wise woman, the understanding; a pure one, the soul. Minna Antrim

Buy-in

Warm-up

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks

WOD

For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

Post time to zen planner. CrossFit 160321

Cash out

10:00 to practice sprinting mechanics


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