Fitness – Performance A.  Take 20 Minutes to Establish a 1 rep max Back Squat B.  Every 2 Mins for 20 Mins 200M Row/Run Sport  A.  AFAP  800M Run  50 x Thrusters @ 115lb/85lb  40 x Pull-ups  30 x HSPU  20 x Box jumps @ 30inch/24inch  10 x Power Snatches @ 115lb/85lb  10 Min Rest  B.  5 Rounds  400M Run  1 Min Rest    -Post results under comments    Read more

Fitness – Performance  A.  Take 20 Minutes to establish a Max Effort Snatch  B.  11.4 Open WOD  10 Min AMRAP  60 x Bar Facing Burpees (Laterals are ok as well)  30 x OHS @ 120lb/90lb  10 x Muscle-ups or 30 x Pull-ups  Sport  A.  Establish the heaviest UB set of TNG Snatches x 10  B.  11.4 Open WOD  10 Min AMRAP  60 x Bar Facing Burpees  30 x OHS @ 120lb/90lb  10 x Muscle-ups  -Post results under comments          Read more

10 AM KB CLASS A. 5 RDS 5 C&P 5 Pull- ups Rest 30 -60 sec B. 10 RDS 10 2-hand swings 5 goblet squats C. 3 RDS 1 min dbl kb rack holds rest 1 min.Read more

Cycle 1 – Week 6  – session 3 Program intensity – 90% A.) Power Jerks – 5×2 (heavy) B.) Snatch- work up to a heavy single (heavier than tuesday) Clean and Jerk – work up to a heavy single (heavier than tuesday) Back Squats – Work up to a Heavy single w/ 3 second pause (No Misses) or If you have squatted more than 3 times this week Dead Lifts – 4×3 @ 120% of your Clean C.) Core – 100 Hollow Rocks Push ups – 75 Mobility – at least 10 Link of the day – http://www.gwenweightlifting.blogspot.com/2013/08/weightlifting-and-background-music.htmlRead more

QUIT THE SHAKING. You ain’t got time to shake your head in disgust after a missed lift or workout that wasn’t perfect. Every second you waste shaking your head in a negative manner is worth a 100 missed lifts or 100 bad workouts. As a coach I see it and hear about it just about everyday. It’s usually a light weight that felt heavy, or a WOD that was too slow, or didn’t count because “I” couldn’t do it RX. Just remember that your “bad workout” is someone else’s best; your 55 lb clean and jerk is something other people only dream about. Until you have truly devoted yourself to something for an extended period of time you have nothing to be dissapointed about. When I say devoted I mean you practice everyday, multiple times a day, six days a week, for 10,000 hours, for upwards of eight to ten...Read more