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  • Archives

Friday 12/9/16

Life can only be understood backwards; but it must be lived forwards. Soren Kierkegaard


Mobility: quad smash, wall lat stretch, barncat stretch


Test 3

Tabata squat
Max reps of muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

Cash out

Hip-back extensions
Back extensions
Hip extension

Thursday 12/8/16

Respect for ourselves guides our morals, respect for others guides our manners.” – Laurence Sterne


Mobility: buddha squats, flamingos, hurdlers lean back
Wall ball
Box jumps


For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

Use a 20-lb. ball and a 24-in. box.

Post time to comments. 161028

Cash out

Squat (belly tight, knees out, chest up)
Muscle-ups (pull to sternum, break the glass, dip out)

Wednesday 12/7/16

I hear, I know. I see, I remember. I do, I understand.” – Confucius


Run 400m
Mobility: band shoulder, ice skaters, buddha squats
Kettlebell swings


3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Post time to comments. 161027

Cash out

Row (catch tight)
Wall-ball shots (keep the ball high)
Box jumps (extend first then pull knees up)

Tuesday 12/6/16

Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll


Row 500 meters
Mobility: buddha squats, first baseman’s stretch, beauty queens
Barbell clean warm-up
Squat cleans
GHD sit-ups


Complete as many rounds as possible in 10 minutes of:
20 GHD sit-ups
205-lb. squat cleans, 5 reps

Post rounds completed to comments. 161025

Cash out

Run 400 meters (stay on balls of feet)
Kettlebell swings (keep the weight close)
Pull-ups (arch rock to hollow rock)

Monday 12/5/16

I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.” – Lao Tzu


Mobility: band hip flexor, falling mountain, hat tip stretch
Tabata alt Airbike and push-ups – to warm-up


Deadlift 10-5-3-1-1-1-3-5-10 reps

Post loads to comments. 161024

Cash out

GHD sit-ups (use quads to assist)
Squat cleans (keep it close, hit the pocket)

Sunday 12/4/16

Let us remember: One book, one pen, one child, and one teacher can change the world. Malala Yousafzai

Rest Day
“Streets to Scholarship” – CrossFit Journal [article]

“The Forfeiture Machine Turns Cops into Robbers” 140818

Saturday 12/3/16

You don’t walk away if you love someone. You help the person.” – Hillary Clinton

Rest Day

The British amateur who debunked the mathematics of happiness” by Andrew Anthony, The Guardian

Friday 12/2/16

Wherever you go, go with all your heart.” – Confucius


Mobility: band shoulder, rollout quads, barbell shoulder loosening



Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

Post rounds completed to comments. 161023.

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Cash out

Deadlift (set your back, keep the bar close)

Thursday 12/1/16

The greatest remedy for anger is delay. Lucius Annaeus Seneca


Double unders


Complete as many rounds as possible in 40 minutes of:
Row 500 meters
100 double-unders

Post rounds completed to comments. 161021

Cash out

Pull-ups (arch rock to hollow rock)
Push-ups (elbows in)
Squats (knees out)
Thrusters (speed at the top)

Wednesday 11/30/16

Happiness is a choice. You can choose to be happy. There’s going to be stress in life, but it’s your choice whether you let it affect you or not.” – Valerie Bertinelli


Jump rope
Mobility: buddha squats, wall spiders, band hip flexor
Back squats
Push-ups, or handstand push-ups
Good mornings


27-21-15 reps for time of:
165-lb. back squats
Handstand push-ups

Post time to comments. 161020

Cash out

Row (500m, core to extremity)
Double-unders (start with toe catches to develop timing)

Tuesday 11/29/16

To live is to suffer, to survive is to find some meaning in the suffering.” – Friedrich Nietzsche


Jump rope
Mobility: inchworms, carioca, high knees, skipping


3 rounds:
5 minutes of running
5 minutes of rest

Post distance ran each interval to comments. 161019

Cash out

Back squats (set the back, hips down & away)
Handstand push-ups (triangle to straight line)

Monday 11/28/16

I think that a man should not live beyond the age when he begins to deteriorate, when the flame that lighted the brightest moment of his life has weakened.” – Fidel Castro


Mobility: 1st baseman’s stretch, ice skaters, falling mountain
Barbell warmup


3 rounds for time of:
10 strict knees-to-elbows
155-lb. power snatches, 10 reps
10 strict knees-to-elbows
10 burpees

Post time to comments. 161017

Cash out

Running (lean, fall, pull)

Sunday 11/27/16

A good decision is based on knowledge and not on numbers. Plato

Rest Day

Soda group suspends payments to dietitians opposing new tax,” Chicago Tribune.

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