Kettlebells Make things Interesting 

10/6/17
Deadlift
2×5
5×2

Alternating EMOM 16
A) 8 Front Rack Kb Squats + 8 Kb Overhead Walking Lunges
B) 10 Toes to Bar

Performance Team
3 Rounds
20 Medball GHD Sit-Ups
60 sec. Atlas Stone Hold
200m Atlas Stone carry

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This Will Be Hard

But you’ll feel better for doing it in the end

10/4/17
2 Rounds
50 Push-Ups
50 Double Unders
50 Wallballs

12 Squat Cleans (225/155)

36 Bar Facing Burpees

12 Squat Cleans (225/155)

3 Rounds
Run 200m
9 Thrusters (135/95)

* No breaks in the workout except for transitions, it flows like a chipper

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Core Work

Time to build up that core to help support the strength work you guys have been putting in!

10/3/17

2 Rounds
10 Dead Hang to L-Sits
40 AbMat Sit-Ups
15 Toes to Bar
30 GHD Sit-Ups

3 Rounds
Row 300m
10 Burpee Box Jump Overs
15 Pull-Ups

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Meditation

Recently, I started incorporating running back into my schedule at least 2-3 times a week, and noticed something that I hadn’t really planned for. Lately, my day has been nothing but a task oriented day, whether it be taking care of things at work, at the gym, or even dedicating the majority of my free time to playing Ninjago, or Secret Life of Pets, or whatever the current cartoon hit is at the time with my daughter, to finishing my night writing this blog; my life has been one task after another from when I wake up at 4am to when I get to sleep. Even running started off as a task, but quickly into the very first run that I started, I noticed something: There were no distractions!
It was just me, the trail, some music, and my thoughts. It had been forever since I had spent some time in this easy melodic, slow aerobic state. I felt my mind begin to sort out thoughts that I didn’t even know were bothering me or weighing heavy on my mind. It hit me that by staying so busy, and always keeping my mind occupied, I lost the time to stop and focus on my own thoughts. I started to wonder if most adults stray from taking time out, to find the time to let their thoughts come and go freely without any outside tasks or distractions. I wondered if those of you at the gym find the time for this. It doesn’t necessarily have to come from running, there are many outlets (I know some of our members already road/mountain bike, or do yoga, or practice some sort of mindfulness or meditation), but I do think there has to be some sort of importance placed on this to reevaluate and check in with yourself from time to time. What I found also was that once I had finished my run, I was much more willing to jump in to whatever tasks I had because I had taken a nice break from it all.
Now I will still take a Saturday Bro Sesh workout with the CFLC members over some long run, but the meditation has helped me clear my head and prioritize the important things while not stressing so much over the things that don’t really matter all that much.

10/2/17
Push Press/Power Clean
10-5-5-5-3-3-3

EMOM 12
2 Back Squats

Performance Team
5×1 High Hang Snatch
5×1 Hang Snatch
5×1 Snatch

2×15 Reverse Hypers
2×8 Glute Ham Raises

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First Moderate, then Fast

First some moderate aerobic skill work. Improving movements and positions with a manageable heart rate for a sustainable pace. Then some fast intervals where focus, intensity and intent matters. Friday is here! Time for some good workouts to start the weekend off!

9/29/17
AMRAP 18
7 Strict Pull-ups
7 HSPUs
14 Dumbbell or Kb Walking Lunges

Every 2 minutes for as long as you can hold it or you hit time cap:14 minutes
10 Bar Facing Burpees
4 Squat Cleans (205/145)

Performance Team
5 Rounds
5 Muscle Ups
30′ HS Walk

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Heroes Don’t Play on Sundays

This Hero WOD was first posted as the CrossFit workout of the day on Tuesday, May 15, 2012 (120515).
 

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. 

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

9/27/17
3x500m Row

Brian
3 Rounds
5 Rope Climbs
25 Back Squats (185/125)
*Back Squats taken from the ground

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Surprisingly Good

I’ve always been a fan of Kara Webb, but this podcast made me an even bigger fan. Check it out if you’ve got some free time. 


9/26/17
2 Rounds
30 AbMat Sit-Ups
25 Toes to Bar
20 GHD Sit-Ups
10 Dead Hang to L-Sits

3 Rounds
90 Seconds: 5 HSPUs + 7 KB Swings
Rest 30 Seconds
90 Seconds: ME Double Unders
Rest 30 Seconds

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