skill development

225# squat clean and push jerk x 1

every min on the min for 30 min

DESCANSA

shoulder press

5-5

3-3

2-2

ragnar training:

5k pace run @ 8 min miles

Ragnar?

Ragnar was a 9th century Norse King. He was a pirate, a raider, a conqueror, an explorer, and a wild man. The tough, fearless, rugged attributes of this Norse King are shared by all who participate in a Ragnar Relay. In much the same way, a Ragnar Relay provides runners the freedom to roam, to explore - a free-spirited curiosity to get out there and experience outdoor adventure. And maybe even to conquer. And though tough or rugged may not perfectly describe you, these attributes become a goal - something to strive for.

BACK TO THE BASICS

back squat

5-5-5

front squat

7-7

OH squat

9

what determines if you are or not

is the squat

-unknown

FROM CROSSFIT ALBUQUERQUE

50 pull ups
50 burpees
50 sit ups
for time

FROM SINCITY CROSSFIT

FOR TIME:

50 wall ball shots

FC (100' farmers carry 53# k-bells)

400 mtr run

FC

rope climb

FC

25 burpees

FC

40 pull ups

FC

25 burpees

FC

rope climb

FC

400 mtr run

FC

50 wall ball shots

FROM SINCITY CROSSFIT

5min amrep

65# thrusters x 10

C2B pull ups x 5

rest 3

95# hang ppwer snatch x 10

ring dips x 5

rest 3

115# hang power cleans x 10

clapping push ups x 5

rest 3

135# squat cleans x 10

burpees x 5

rest 3

155# d-lift x 10

box jumps x 5

FROM SINCITY CROSSFIT

315# d-lift x 21

nose to ground HSPU x 21

row 500 mtrs

115# thrusters x 15

C2B pull ups x 15
run 400 mtrs

155# squat cleans x 9

muscle ups x 9

dbl unders x 75

SIN CITY

HYPOXIA

5 rnds for time

75#

2 one arm power snatch

4 hang power snatch

6 heaving drop squats

8 oh squats

10 power cleans

aut vincere aut mori

30 pull ups

40 push ups

50 squats

3 rnds with 3-5 min rest

Training at altitude!

one mile run for time

max rest

400 mtrs x 4

3 min rest in between intervals

LOS ALAMOS, NEW MEXICO

rest day

its sunday; rest while you sleep

5 rounds for time

315# deadlift x 5

ring dips x 10

active rest- thai boxing

Shine by Henry Rollins
If I listened to everything they said to me I wouldn't be here
If I took the time to bleed from all the tiny little arrows shot my way I wouldn't be here
The ones who don't do anything are the always the ones who try to put you down
You could spend your entire life in the nowhere land of self doubt
When you start to doubt yourself The real world will eat you alive
It's time to align your body with your mind
It's hero time
It's time to align your body with your mind
It's time to shine
I'm talking to you.
hero time starts right now
If you think you've got 100 extra years to mess around you're wrong
This time is real your time is now it's hero time.
Hard times are getting harder the liars are acting strong
You better get a grip on yourself or you won't be around too long
No such thing as spare time
No such thing as free time
No such thing as down time
All you got is life time
I got grace in times of friction I got truth in times of fiction I got no time for the hype
Suicide? sorry man I'm not that type
No time for drug addiction
No time for smoke and booze
Too strong for a shortened life span I've got no time to lose
Shine

petroleum pull ups

max rnds in 10 min:

6 pull ups (with vasoline dipped hands)
9 fist push ups (to prevent the dissipation of the vasoline)
12 135# front squats

cool down:

100 abmat sit ups

easy day

50 tire flips
50 sledge hammers
50 dbl unders
50 k-bell snatches 16kg
50 sloshpipe lunges (carried on the back)
50 sit ups
50 shoulder presses (95#)

active rest- thai boxing

track day

800 mtr run

3 rnds of the following:

10 pull ups 

10 ball slams (25#)

10 dbl unders

10 ring dips

800 mtr run

3 rnds

800 mtr run

3 rnds

for time

thai boxing, bjj

H-HOUR

225# clean and overhead
225# squat clean
muscle ups
body weight <200#: 1-2-3; 5 rnds for time
body weight >200#: 2-3-4; 5 rnds for time
rest 5 min
10-8-6-4-2
c2b pull ups
30" burpee box jumps
CFJAX trainers wod:
5min amrep with 3min rest of:
65# b-bell thrusters x10
c2b pullups x5
...
95# power snatch x10
ring dips x5
...
115# hang powercleans x10
clapping push ups x5
...
135# squatcleans x10
burpees x5
...
155# d-lift x10
30" box jumps x5

WARNING

There is a category 324 hurricane coming to jax. Brace for impact!

THE SQUAT

Down this road, in a gym far away,a young man was heard to say,"no matter what i do, my legs won't grow" he tried leg extensions, leg curls, and leg presses , too trying to cheat, these sissy workouts he'd do.
from the corner of the gym where the big men train,through a cloud of chalk and the midst of pain where the noise is made with big forty fives,a deep voice bellowed as he wrapped his knees.a very big man with legs like trees.
laughing as he snatched another plate from the stack chalking his hands and monstrous back,said, "boy, stop lying and don't say you've forgotten,the trouble with you is you ain't been SQUATTIN'."

Dale Clark

one arm b-bell power snatch

1-1-1

95# hang power snatch x 30 for time

(drop the bar and your done)

rest 3min

10 min dbl under test

(max reps in 10min)

a metabolically easy day

155# b-bell thrusters x 6
chest to bar pull ups x 12

five rnds with precisely three min. of rest in btwn

40 muscle ups (for form; not time)