Saturday, 12/20/2014
Man makers and sled pushes
 
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SWOD:
Work up to a 3RM of:
3x Snatch Pull
3x Hang Snatch
3x Rack Push Press

DWOD:
Four rounds for time of:
8/6/4/2x Man Makers (35/25#)
100' Sled Push (2x BWT including weight of sled)
<- Perry gets his own workout in after taking care of the group class on Saturday. 
"Put your heart, mind, and soul into even your smallest acts. This is the secret of success." - Swami Sivananda

Can We Change Our Genes & DNA With Our Thoughts?

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Friday, 12/19/2014
Step-ups, 1 arm high pulls, burpees
SWOD:
Dead Lift
65%x5/75%x5/85%x5+

DWOD:
Three rounds for time of:
5x each KB Step Up (40/30#)
10x each 1-arm KB High Pull (40/30#)
10x Burpees
<- Happy Birthday Amy!
"To make a decision with absolute determination, absent of all doubt - to press forward, consenting to uncertainty, with the exception of yourtenacity, is what brings about an enduring legacy." - Amy Larson
How Low-Cost Gyms Like Planet Fitness Psychologically Manipulate Members Into NOT Going To The Gym

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Thursday, 12/18/2014
Rowing, Reverse slam-ball and ring pull-ups
SWOD:
Military Press
65%x5/75%x5/85%x5+

DWOD:
Four rounds for time of:
250m Row
6x MB Reverse Slam (30/20#)
6x Ring Pull Ups
<- Nate gets a stepping stone on his way to becoming a Marine Corps officer - 20 deadhang pull-ups.
"You don’t need harder workouts, you need to go harder in your workouts." - Tommy Hackenbruk
The Virtuoso, A CrossFiT Rant

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Wednesday, 12/17/2014
"JT"
SWOD:
Make Up Day

DWOD:
21/15/9x for time of:
Handstand Push Ups
Ring Dips
Push Ups
<- Carl gets his 400# squat!
"Giving up on your goal because of one setback is like slashing your other 3 tires because you got one flat." - unknown
The Top 5 Ways Fascia Matters to Athletes

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Tuesday, 12/16/2014
Double unders, hang power cleans, push-jerk, swings
SWOD:
Back Squat
65%x5/75%x5/85%x5+

DWOD:
Three rounds for time of:
Use same bar load throughout
30x Double unders
5x Dead Lift (135#/95#)
5x Hang Power Clean
5x Push Jerk
5x American KB Swing (70/53#)
<- Josh snatching from the blocks.
"Fighting the war on mediocrity is not a job, it's a lifestyle choice." - Dave Spitz

Put Your Shoulders On The Right Path

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Monday, 12/15/2014
Snatches, chin ups, sit-ups and stair runs
SWOD:
Bench Press
65%x5/75%x5/85%x5+

DWOD:
AMRAP in 12 minutes of:
3x each DB Snatch (60/30#)
6x Chin Ups
9x Ab Mat Sit Up & Press (25/15#) 
1x Stair Run
***For Sit Ups, hold plate at arms length while you are on your back then do a sit up and rotate/ press the plate overhead.***
<- Aleah is back in the gym! She's continuing her Fire Academy training during the week with some weekend training.
"People will love you. And people will hate you. And none of it will have anything to do with you." - Abraham Hicks
Questioning Valgus Collapse

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Saturday, 12/13/2014
Tabata mash ups: Hang power clean/push-press, bent over rows/lunge
SWOD:
In no more than 15 minutes establish a 1RM Clean for today
***This is not meant to be a time where you establish a new 1RM or a PR but if form is perfect and you're in the groove, go for it.***

DWOD:
8 rounds for max reps of:
20 seconds Hang Power Clean (115/75#)
Rest 10 seconds
20 seconds Push Press (115/75#)
Rest 10 seconds

***Rest 4 minutes then...

8 rounds for max reps of:
20 seconds Bent Over Row (115/75#)
Rest 10 seconds
20 seconds Front Rack Rev. Lunge (115/75#)
Rest 10 seconds
<- Rowing sprints to finish off the round. 
" Never let fear determine who you are. Never let where you came from determine where you're going. " - Constantine "Cus" D'Amato 
The Cult of the Bulletproof Coffee Diet

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Friday, 12/12/2014
Run, pull-ups, power snatches, rowing
SWOD:
DELOAD
Military Press
40%x5/50%x5/60%x5

DWOD:
Three rounds for time of:
Run 200m
10x Pull Ups
5x Power Snatch (135#/95#)
Row 200m
<- Nope. Ryan didn't fall. He's just doing the floor presses from yesterday. 
"The way to get started is to quit talking and begin doing." - Walt Disney
Biofeedback For The Literal Win

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Thursday, 12/11/2014
Swings, floor press and front squat
SWOD:
DELOAD
Dead Lift40%x5/50%x5/60%x5

DWOD:
15/10/5x reps for time of:
KB Swing (70/53#)
DB/KB Floor Press (2x45/25#)
KB Front Squat (2x45/25#)
<- Nick is back!
"It is certain that ignorance, allied with power, is the most ferocious enemy justice can have." - James Baldwin

Forward lean in the squat – is knee-dominant or hip-dominant better for moving more weight?

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Wednesday, 12/10/2014
Make-up Day
SWOD:
Make Up Day

DWOD:
Max rounds in 10 minutes of:
5x Jerk (70% of 1RM)
7x Chin Ups
60' Sled Push
<- Wendy, mid med ball toss.
"Kiss my butt." - Deb F., while pushing a dog sled, when her trainer was trying to describe the upside of sled training from a CNS perspective.
Hamstrings – The most overrated muscle group for the squat

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Tuesday, 12/9/2014
Ab Mat Wall Ball Sit ups, ring rows and ball slams
SWOD:
DELOAD
Bench Press
40%x5/50%x5/60%x5

DWOD:
10 minute ladder of:
Add one rep each successive round
1x Ab Mat Wall Ball Sit Up
1x Ring Row
1x Ball Slam (40/20#)

<- Evening class thruster fest.
"Darkness cannot drive out darkness; only light can do that.  Hate cannot drive out hate; only love can do that.”  - Martin Luther King
You can’t detox your body. It’s a myth. So how do you get healthy?

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Monday, 12/8/2014
Deadlifts, push presses and dumbbell lunge walks
SWOD:
DELOAD
Back Squat
40%x5/50%x5/60%x5

DWOD:
Three sets for max reps of:
30 seconds Dead Lift (225/155#)
Rest 30 seconds
30 seconds Push Press (115/75#)
Rest 30 seconds
30 seconds DB Walking Lunge (40/20#)
Rest 30 seconds
<- MuscleDriver USA lifter Sean Rigsby PRs his split jerk at 215kg (437ish pounds)

"I don't have Talent, I have Tenacity" - Henry Rollins
Using Evolution And Exercise Physiology To Customize Your Carb Intake

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Saturday, 12/6/2014
Slam-balls, walking lunges and overhead squats
SWOD:
In no more than 15 minutes establish a 1RM Snatch for today

***This is not meant to be a time where you establish a new 1RM or a PR but if form is perfect and you're in the groove, go for it.***

DWOD:
5/10/15/20x reps for time of:
Ball Slam (30#/20#)
Walking Lunge (L+R=1 rep)
Overhead Squat (75#/55#)
<- Muscle Driver USA lifters Tom Sroka and Travis Cooper show the attendees how clean and jerk and snatching are really done!
"Where your head goes your butt will follow." - Tom Sroka's lifting advice about head positioning during the jerk.
“The BEST Carbs for Getting Leaner and Stronger”

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Friday, 12/5/2014
Chipper time
SWOD:
Military Press
60%x8/70%x5/80%x3+

DWOD:For time:
40x Wall Ball (20/14#)
30x KB Swing (53/32#)
20x Box Jump (24/20")
10x Pull Ups
50x Ab Mat Sit Ups
10x Pull Ups
20x Box Jump
30x KB Swing
40x Wall Ball
<- Andy M. finishes off a clean in a nice rack position.
"When you listen for someone's greatness you become the person with whom they can most be who they want to be." - Bryan Franklin
Why some people find exercise harder than others

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