Wednesday Oct 25 2017

Sometimes less is more. Right? Or is it more is more and anything less is clearly not enough? Whatever it is, whenever I myself decide to add more and more I eventually overfill and then my ship has a giant tilt to it and everything else on my boat gets all messed up because of my overfilling problem. No good! The thing I loved about CrossFit from day one is the fact that I don't need to spend 3 hours in the gym everyday like I did for years at various local meathead establishments taking up literally a quarter of my day. Another thing is I actually saw progress and have seen regular progress since day 1 compared to my bench press over a 5 year span I only increased my pr by 10lbs. Every week mind you 1-3 times I would bench depending on which program I was trying out at that moment and I don't even want to talk about my back squat. No clue what in the heck I was doing caused me years of shying away from the rack and occasionally giving it a shot to only come near death. If you want to be healthy you don't have to sit in a globo gym for 3 hours doing everything but actually working all you need to do is get to CFGB on time, make the most out of every minute of that hour and when class is done go about your life with a smile on your face because you've just maximized 1 hour out of the 24 we are given every day for yourself. This isn't saying that you can't or I don't want you to do the extra credit but make sure you are doing it because you enjoy training not because you think you need more. 
Have a great Wednesday!
1.) Bush
3 rounds
1000m Row
10 Muscle Ups
*2.) 3 Position Power Clean (HH,H,F) + 1 Jerk @ approx 65% EMOM 8 minutes
*3.) tABata
Flutter Kicks
Hollow Rock
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 
*4.) 10 minute AMRAP
10 Stict Pull-ups
40m Yoke Carry
note: yoke is approx 185lb, men use 45lb plates women use 25lb plates
*5.) 20 minute AMRAP
with a partner, one works one rests
7 Burpee Box Overs (hands and toes) 24/20"
14/10 cal Assault Bike
21 Double Unders
28 Air Squats
note: partner 1 goes through all movements before partner 2 begins

Omar CruzRivera845d

I dont get it, you have a ship or a boat? 🤔

Thumb gaunt1

Grant Soletski845d


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C&j ec @95#
19:30 low ring mup
Ec cleans 37 kilos
Emom c&j 125#
1 mike bike for row. 5 hips to rings 5 mup. Hips actually touched rings for the first time so that’s cool. Partner amrap w/ Megan idk rounds 🤷🏼‍♀️
21:55 RX #singlesfordays c&j ec #barbell
17:58 BPU
26 something
12 musclue ups and the rest from floor. progress
EC: pull-up/yoke
Did stuff
4x6 back squat from Monday at 235. Smolov 6x6 at 160 bench.
19:56, low rings
3 muscle ups!
EC C/J work at 85# I miss doing emoms together as a class😕
24:58 5, 7, and 6 muscle ups
44:31 RX 🙃
Yesterday’s FS 155#
24:04 mod MU
Ring progression with a band + Hips to rings EC w/Brett - 5 rounds 25 DU + 5 HSPU
Burpee PU, HC work w Justin (Thanks!!!), core tabatta 4 rounds. Partner AMRAP w Brittany... 👍🏻
19:58 mu progressions
19:38 burpee pus
MUs: 6-4, 4-3-2-1 (wanted 4-3-3), 4-3-3 / Monday's Mall Walker complete in 9:16 / 30 UB pull-ups to start off the workout complete in 46 seconds / singles for the 155# power C&J
BC2B weren't happening today
24:25 Rx
**MUP & B-RD & Yogahhh!
25 something
Sub burpee box jumps for mu