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  • Archives

Wednesday 11/26/14

There can be no keener revelation of a society’s soul than the way in which it treats its children.” – Nelson Mandela

Buy-In

3X8 Clean Grip Behind the Neck Push Press

WOD

2 rounds for rounds and time of:

5:00 AMRAP of-

“Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

Run 800m

*EDIT: Ok, here it is as simply as I can write it – do 5:00 of “Cindy”, then run 800m, then do 5:00 of “Cindy”, then run another 800m. Your score is total rounds of “Cindy” and total working time (IE – the 10:00 of “Cindy” plus the runs). It is one continuous piece.

Cash Out

Practice Sled drags/pushes


Tuesday 11/25/14

The best road to progress is freedom’s road.” – John F. Kennedy

Buy-In

1) 3X1 Clean from blocks (just above knee)
2) 3X1 Jerk from rack

WOD

4RFT:
Row 500m
20 KB Swings, 70/55#, 55/35#, 35/25#

Cash Out

1) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
*The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.
2) 3X1:30 ME Strict Muscle-Ups, or strict pull-ups + dips


Monday 11/24/14

The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.” – William Arthur Ward

Buy-In

1) 5X1 Snatch from blocks (just above knee)
2) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

*The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

WOD

AMRAP 10:00
15 Deficit HSPU 2/1″, 2 abmat HSPU, 30/20# DB Presses
30 Sandbag Split Jumps 70/50#, 40/20#, No Weight

Cash Out

1a) 3×5 Pull-Overs
1b) 3x600m Row, or 75 Double unders


Sunday 11/23/14

The supreme art of war is to subdue the enemy without fighting.” – Sun Tzu

I want to give a huge THANK YOU for all the volunteers for yesterday’s competition. It was another successful event thanks to you. The competition was exciting and you all made everything run smoothly. I am proud of all our athletes for the way you conducted yourselves throughout the event. When we needed help you all stepped up. I enjoyed watching what we have been working on in the gym show up in the competition. Congratulations to the Squatastic Four (16th), Mayhem (11th), Thrusters, I Barely Know Her (4th), and WOD Gobblers (1st) for an impressive showing. Once again, I really appreciated another incredible competition and our 5th Annual Pilgrim Wars. Stay tuned for our next competition in February.


Saturday 11/22/14

WELCOME TO THE 2014 PILGRIM WARS!!

HERE IS THE LEADERBOARD FOR TODAYS EVENT


Friday 11/21/14

Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

Buy-In

20 Snatches
20 KB Swings
20 Pistols
20 Chest-to-bar pull-ups

WOD

Event 2
AMRAP in 12:00
30 Toes-to-bar (Elite), Knees-to-90 (Rx’d)
30 Burpee Box Jumps, 30/24” (Elite), 24/20” (Rx’d)
30 Calorie Row
30 Back Squats, 185/125# (Elite), 115/75# (Rx’d)

Cash Out

400m Run


Thursday 11/20/14

Beware the barrenness of a busy life.” – Socrates

Buy-In

Floater WOD of the Pilgrim Wars
For time:
200m Farmer’s Carry with 70/55# Kettlebell (Elite) 55/35# (Rx’d)

WOD

3 Rounds for time:
30 Double Unders (Elite), 90 Single Unders (Rx’d)
20 Wall Ball, 20/14# to a 10ft target (Elite), 14/10# to a 10/9ft target (Rx’d)
10 Ground to Overhead, 155/105# (Elite), 115/75# (Rx’d)
Time Cap 8:00

Cash Out

Work on your weaknesses


Wednesday 11/19/14

Life is a series of natural and spontaneous changes. Don’t resist them – that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.
Lao Tzu

Fitness

Buy-In
3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
*The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many UB reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

WOD
4 RFT (Rounds For Time):
Run 400m Row 500m
20 Ring Dips 20 Bar Dips 20 Band Bar Dips
15 T2B 15 Knees-to-90 15 Abmat Sit-ups

Rest 1:1

Cash Out
1a) 3X8 Pause Front Squats – (STRICT :03 pause at rock bottom), rest 2:00
1b) 3X8 Clean Grip BN Push Press, or Kettlebell Push Press/Jerk (one-arm or two-arms) – rest 2:00


Tuesday 11/18/14

Procrastination is the art of keeping up with yesterday.” – Don Marquis

Fitness

Buy-In

1a) 3 x 60 double unders
1b) 3 x 10 alternating pistols

WOD

Inverse Tabata wall ball, 30/20#
Inverse Tabata box jumps, 30/24″
Inverse Tabata deadlift, 225/150#

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises. Post total number of reps for each exercise to comments.

Cash Out

20 Handstand push-ups
10 Muscle ups

Competitor

MisFit #546


Monday 11/17/14

Either I will find a way, or I will make one.” – Philip Sidney

Fitness

Buy-In

In pairs:
30 Slam Ball Twisters
20 Alternating Kettlebell Snatches (alternate every rep)
20 Front Rack lunges (alternate every 5 reps)
30 Pull-ups (alternate every 5 reps: non-working partner hangs from pull-up bar)

WOD

For time with your partner:
Row 2000m (alternating every 250m)
80 Shoulder to overhead (alternating every 10 reps)
80 Pull-ups (alternating every 10 reps)
80 Overhead Squats (alternating every 10 reps)
80 Partner Med Ball Sit-ups
80 Back Extensions (alternating every 10 reps)

Cash Out

Practice your weaknesses (especially those exercises that could possibly be in the Pilgrim Wars)

Competitor

MisFit #545


Sunday 11/16/14

The only rock I know that stays steady, the only institution I know that works, is the family.” – Lee Iacocca

Rest Day, or make-up or Olympic lifting

Get ready for a great week leading up to the Pilgrim Wars! Let’s have a fun week.


Saturday 11/15/14

Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” – Bruce Lee

Fitness

Buy-In

Team 200m Sled push/pull with partners

WOD

In teams of four complete for time:
50 Double unders (each teammate)
75 Front squats, 95/65 (switch as needed, but the bar cannot touch the ground)
100 Toes-to-bar (non-working partners will be holding a dip support)
125 Push presses, 95/65 (non-working partners will be holding a plank)

Cash Out

1:00 Plank with 45/35# weight plate
25 Partner clapping push-ups
3 Pull-up laps around pull-up bars
400m Indian Run


Friday 11/14/14

A smart man makes a mistake, learns from it, and never makes that mistake again. But a wise man finds a smart man and learns from him how to avoid the mistake altogether.” – Roy H. Williams

Fitness

Buy-In

7×1 High Hang Snatch AHAP
*This is a full snatch and the goal is to climb each set. You are to get as heavy as possible without a breakdown in technique. Once your are set in the high hang there is NO re-dip before hip extension.

WOD

4 RFT
50 Double Unders, 150 Single Unders
15 KB Swings 70/53, 55/35, 35/25
5 Muscle Ups, 5 Jumping Muscle Ups, 10 Pull-ups + 10 Dips

Cash Out

For Time:
30 Push Ups
30 Ring Dips
Rest :90
20 Push Ups
20 Ring Dips
Rest :90
10 Push Ups
10 Ring Dips
*Be SUPER strict on your push ups as to make the ring dips more difficult. The push ups are chest to deck, not hand-release.

Competitor

MisFit #543


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