Month: April 2015

Month: April 2015

Category : Daily WOD

Strength:
Front Squat 3×2 @ 90%

–THEN–

15-12-9-6-3
KB Swing (53/35)
Burpee
* 4 min time cap*

REST 2 minutes

12-9-6-3
*4 min time cap*

 

4-30-15


Month: April 2015

Category : Daily WOD

Murph Prep

6 Rounds: 200m Sprint with 2 min rest between efforts

5 min rest, THEN

15 min AMRAP
5 Pullups
10 Pushups
15 Air Squats

 

4-29-15


Month: April 2015

Category : Daily WOD

Strength:
Deadlift 6×3 @ 80%

–THEN–

For Time:
50 Double Unders
20 Box Jump Overs (24/20)
40 Ab Mat
40 Double Unders
15 Box Jump Overs (24/20)
30 Ab Mat
30 Double Unders
10 Box Jump Overs (24/20)
20 Ab Mat
20 Double Unders
5 Box Jump Overs (24/20)
10 Ab Mat

 

4-28-15


Month: April 2015

Category : Daily WOD

Strength:
Build up to 1RM Clean and Jerk
– Take 15# off that weight, and perform a 6 min EMOM with that weight

–THEN–

3 Rounds:
20 Thrusters (65/45)
15 T2B

* Perform the WOD with a partner. One works through the entire round and the other rests *

 

4-27-15


Month: April 2015

Category : Weekly Blog

Jabletes,

Happy Sunday! Watched a movie called Fandango this weekend, and oldie but a goodie as the saying goes, with Kevin Costner as a young twenty something punk. Fun to see some of the older actors (older for me, anyway) back in their prime. The soundtrack was also great. As the movie was made in the 80’s, it was all the same stuff we listen to on the 80’s Cardio Radio on Pandora. Kinda fun.

On to week 2 of Murph Prep! Super excited for Murph coming up on Memorial Day weekend. More details to follow on the exact time. I think we ran it at 9:30am last year but we have some flex to that if need be.

Wanted to touch a bit on fitness, because it’s been on my mind lately, what with my studying for my certification and general chatter in the gym. Specifically, I wanted to iterate what fitness truly means to me. Now, in my opinion being fit isn’t about how much weight you lift. It’s not about being able to crank out twenty unbroken pullups, or run a 400m sprint in under a minute. I won’t deny that being able to perform all these tasks makes you fit, but that’s not what fitness is all about. It’s not about the end result. It’s about the journey. It’s about the struggle, the hours spent learning double unders, the weeks and months and years spent perfecting the Olympic lifts. Fitness is about the sacrifices you make to come to the gym when you could be other places–maybe want to be other places. Fitness is about putting your health first. It’s about taking that deep breath as the clock counts down from 3 to 2 to 1 and attacking each and every workout with a desire to be better today than you were yesterday.

For me on a personal level, this boils down to one word: love. I love fitness not for the accolades, but because of the way it makes me feel, because in no other part of my life do I feel more like myself then when there’s seconds left on the clock, I’m mentally and physically exhausted, and I pick up the barbell for that one final rep. That’s what fitness means to me.

Sorry to get sentimental. But I hope each and every one of you finds that word that defines fitness for you. It’s important.

Can’t wait to see everybody this week! Feel free to reach out with any questions.

Tyler


Month: April 2015

Category : Daily WOD

Strength:
Front Squat
2×6 @ 80%

–THEN–

4 Rounds:
10 Overhead Lunges (95/65)
30 KB Swings (53/35)

 

4-24-15


Month: April 2015

Category : Daily WOD

Strength:
Snatches
1 Pull + 1 High Pull + 1 Snatch

–THEN–

9 min AMRAP
100m Farmer Carry (53/35)
30 seconds L-Hang


Month: April 2015

Category : Daily WOD

Strength:
Strict Presss
4×2 @ 80%

–THEN–

For Time:
30 Squat Clean (95/65)
30 Burpee Box Jumps (20/16)

 

4-22-15


Month: April 2015

Category : Daily WOD

Strength:
Deadlift
5×2 @ 85%

–THEN–

“Mulan”

150 Double Unders

 

4-21-15


Month: April 2015

Category : Daily WOD

“Murph Prep”

5 Rounds:

400m Run
10 Pullups
15 Pushups
20 Wall Balls (20/14)

* Begin new round every 5 minutes *

 

4-20-15