Al dente

Wednesday Aug 15 2018


Being good at everything is quite important to me and this gym. Let me define my definition of “good at everything” 
Good at Everything-to excel at everything you do; to excel at everything you do even when you do not excel at it right away but through a little extra effort hone the skill thereby becoming once again good at everything
Find your weakness, attack it, get good at it and move on to next. Once the skill is attained, put it in your tool box ready to be used anytime it rears its
formerly ugly head! Build that tool box one tool at a time and you will grow. A lot. 
Have a great Wednesday

1.) Al dente
7 minute AMRAP
3 36/30” Box Jumps
5 🇺🇸Kettlebell Swings 2/1.5 pood
100m Sprint (Door to Door)
3 minute AMRAP 
Muscle Ups
2.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*3.) for time
100’ Standing Sled Pull 200/100lb
20 Sandbag Cleans 150/100lb
10 Deficit Handstand Push-ups 3x45/2x45lb Bumpers
*4.) 3 Rounds
21 Power Snatch 75/55lb
15 Pull-ups 
9 cal Row
*5.) 20 Front Squat @ approx 70%
Note: Complete in as few sets as possible 

Weightlifting
*1.) Every 2 minutes for 6 minutes 10 Push Press
Then
Every 3 minutes for 2 rounds Max Effort Push Press
Note: For the first 3 rounds use load within approx 10% of Monday’s final set using only 1 weight for all 3. Final two sets are ME at 95 & 90% of the working load from first 3 sets. 
*2. - 4.) Repeat scheme for Back Squat, Bench Press and Strict Press. You can change the time domains but keep the rest periods under 4 minutes

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Chris Ness93d

I feel like you just lobbed me a softball with the context of this post and the grammar mistake In the first sentence.

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Betsy Soletski93d

Read it as if Grant is talking to you and you will not notice the grammatical errors.

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Bruce Hoffort93d

If Grant was talking to me there would be way more swearing.

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Amanda Zeamer93d

I like that layout a lot better:)

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4mu. 21-15-9 11:44. 20FS@135. 5rds of core work✅
5+1 KB, 53#
5 rds 35#, 20” step ups with 15# db’s
33 ring rows
5 + 1 KB swing, 1 MU
7 Rds + 5 KB swings. I had no rings so I did 10 bar MU on some crap bar that was a part of a multi rack. Sad day.
6 + 3 KBS
13 MU
Participant 🏆
7+1 bj (ha) 11 muscle ups
7+50m; 17MU
Ghd tabata Banded twist Ghd Tripot to handstand
15 MU-Bar
Push Press and double unders...got stuck at work so had to make due with equipment
7 Rds 11 Muscle ups
5+2 Box jumps; 4 banded MU
5 rds @ 30" 53#
5 + 1 KB, MU progressions
5 RDS exactly
0 MU- 7 attempts Did the FS at 105
7+10m / 23 Muscle Ups
7 rnds 13 mu
Sled pull/dball/dhspu, 21-15-9 snatch/pull up/row 9min
5 + 5kbs (40#), 12 ring rows
6+3 box jumps & 6 muscle ups
Extra credit funsies 21/15/9 took 13:47 yikes, crossover symmetry
6 + 3 BJ + 5 MU and lots of kipping
10 strict wide grip pull-ups, tabata abs, mobilized
5 + 5m / 6 MU
First time doing 5 Muscle ups in a row - tires you out real quick
I thought Becky was counting. Really neither of us were 🤷🏻‍♀️😂
5 + 50m -27” box/7 MU
First box jumps since surgery - NO PAIN! 20 FS @ 150#. Sled Pull/SandbagClean/Def HSPU. + Mob
7 + 5 KB swings / 17 muscle ups
4+59m, 45#kb, 26 in +15#plate, box. 105# fs 10/5/5.
7 rounds + 1 kettlebell swing
MUs: 5, 5, 3 for 13 total / 2.) complete / *4.) complete in 8:52 / Snatches 15-6, 11-10, 3x7 / *3.) complete in 16:22
6 rnds + 1 jumpy boi
EC 5 2 sets of 10 @125. Some handstand work
7 + 1 KBS
38 burpees to 6” target
5 rds / 9 mu’s
5 + 5 KB swings, 11 mu progressions
Other stuff & CrossOver Symmetry