Mr. Niceguy

Tuesday Jun 12 2018


Insist on figuring things out and not stopping until you do when you’re working out at this little place we call home. The more you concentrate on the getting better the better you will be. Enjoy the ride, concentrate on the road ahead and only peer into the rear view mirrors to make sure you’re making the right maneuvers not to watch what is behind you. Great work yesterday to everyone. 
Yo Tuesday.
1.) Mr. Niceguy ☠️
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

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3 rds + 16 squats rx
Squats at 105#
5+ 40’ lunges
185 BS (not good math) Running, hip ext/ reverse hyper/row EC from Monday, snatches from today
Calves 👍. Side ache 👎
245# BS CrossOver
315# BS
3 + 20 meters 17.5# DB
135# BS
3 rds +2 step ups, BS 275#, 3) 4 sled pulls, 5) 1000m 150# sand bag with Chris
3 + 20’ OHL
BS 225#
3+ 40 meters
185# BS
4 + 6 squats
150# BS; 5x1 DL (failed 2 or attempts @ 237.5#); 21-15-9 10# wb GHDs w/ planks; 21-15-19 ring push ups & AB cals; sled pulls; barbell
4 + 40' lunge 15#
115# BS
4+10’; 255#
21-15-9 Wallball ghd 1min plank hold 1000m sandbag carry 150# partner with Brandon Quads cashed!
I haven't seen you all since Thursday :(
Good luck getting rid of me tomorrow night!!!!
Did tons of fun things and hung out with great people. Just another day at CFGB. Can’t wait to see what tomorrow has in store! Speaking of that it’s 8:20....
Oops I meant Karen 5:54
Gross humidity and heat in TX
15# DB, BJ instead of lunge. 145#BS.
2 + 10m lunge 25#
225# BS
3 + lunges RX
135# BS
BS: 265
2 rounds + 4 squats RX
165lb back squat
3 rds 25# and 20" box
255# BS
4 + 15 Squats
315lb back squats. Combined last 2 sets for set of 6. Metcons and no belt.
3 rounds, BS 145#
2000m row
4+13 squats
200 back sq, 7 min sled pull, Pow snatch emom 115, 300m dball carry, Wallballs ghd/plank
3 + 10 step ups 15#
105# BS
Timberwolf Crossfit
Running DT...400m at the beginning of each round.
Did this the next day 6/13: 4+20’ rx
4 + 4 squats RX except 10# for bun shoulder
175# BS + #4 with hang Clean instead of snatch + shoulder mobility
3 + 7 squats
175# BS, sled pull 200#, core, HS walk prac, mob
4 + 3 squats RX
225 BS
Worked until 7:00 p.m. for Project 2222/2223. Discussion post submitted for E&S when I got home. Mr. Niceguy and squat EMOM completed on 6/13/18.
4 + 4 squats, 175# BS
HH power snatch 85-100#. 7 min rope pulls ✅ 5 rounds 100m sandbag carry, 5 alt over shoulder W O O F. 5 rounds: 6 strict banded ring dips, 6 hips to rings
3+ 10 SU
175# BS
2R + 15 squats**
**only shortened the box (16") & nothing OH!! BS: #100. DL: 5×5 #155, played w/ sled pulls (#100)... T-O-A-S-T! (pre: XOSymm✓!)
4 rounds + 8 step ups 175# BS
EC 6
4 rds Rx
205# BS.
2 + 26 squats, 5# DB
105# BS