Best Intentions

Wednesday Jan 17 2018


The winter blues season is upon us and for some of you the effects are real and affect your daily lives quite significantly. I can't tell you I have the cure for you but I can offer you all a way to get through it a little easier, come to the gym. Come and work on a skill you just can't quite nail as of yet or just come and hang out with a bunch of great people when you have nothing else to do. Through small little victories on your skills and good conversation with lots of laughter this winter will pass in the blink of an eye. Then before you know it the birds will be singing again, trees will regain their beautiful color's and the sun will once again bring us warmth to go along with the extra minutes of light. 
Have a great Wednesday!
1.) Best Intentions
5 rounds of:
3 minute AMRAP
25 Wallballs 20/14lb
50 Double Unders
rest 2 minutes
*2.) Every 3 minutes for 15 minutes 6 Push Press @ approx 75% / 10 Chest to Ring Pull-ups
*3.) Every 30 seconds for 5 minutes complete Snatch Complex @ approx 60-70%:
Floor -> High Pull -> Low Hang -> Snatch 
note: after high pull slide down slowly to directly below the knees loading those hamstring through hang and then as the knees track slightly forward in low hang releasing a little tension off the hamstrings change direction, retension and snatch
*4.) 4 Deadlift every 2 minutes for 10 minutes @ approx 70%
*5.) for time:
30-20-10
Bar Facing Burpees
Front Rack Lunges 115/85lb
*6.) 50 Back Extension 
note: slow and precise
*7.) 3 x 15 Reverse Hyper


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Alyssa DeNoble 6d

❄️☃️❄️☃️

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Justin Peterson6d

I have the cure. GAINZ.

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87,88,90,90,90
85# pp, 75# snatch complex, 9:??lunges&burpees@75#
Participant trophy
I haven’t DU that poorly since 2013.
I participated with 14# wb and su’s
That was pretty miserable haha
95-95-95-93-94
No time for ec time to see my neice sing for Pitches & Notes!!!!
115, 90, 85, 80, 85
82, 82, 75, 75, 75
80 - 85 - 90 - 85 - 80
Yoga
Rx Sleep In @ 210#
See you all tomorrow!
I showed up. DU🤦‍♂️🤦‍♂️🤦‍♂️ I will find them.
1 round + 15, 10, 12, 15, 20 WB. Singles/pj DL 255
Present. Db farmer carry ex
155, 153, 152, 151, 152
Anywhere from 125-150
DL 225. PP 105. Bar MU work
78 2nd round wallballs 16#
100; 137; 150; 138; 132
1 round each round at at a minimum of 2 and max of 12 wb into second round
yuck yuck yuck
90/90/88/88/88
RX WB, scaled DU: attempted them for 1:00 each round. Got 20-30 each round then finished with singles . EC: DL @ 145#
139/150/150/150/135
DL:285
78, 77, 76, 65, 75
77/78/78/78/78
100-100-100-100-153
Intentionally stopped short on rounds 1-4 so I didn’t end up doing 500DU.
EC= 5 rounds 20 sit ups, 5 Push Press @65#
82-52-65-72-84
EC lunges/bfb 65#
124, 109, 100, 94, 99
Front squats @ 145# 5x4; 9:12 for burpee/lunge rx
94/91/85/85/90
DL 185#, BFB/lunges
100 - 91 - 87 - 90 - 90 RX
Body said no. I listened.
127, 95, 93, 95, 92
I showed up today! Damn DU'S
50 Wb/40 Wb/70 Du/50 Wb/75 DU
25# wallball / 125, 133, 123, 122, 124
Triple-under practice: Got 2 strung together a couple times / 1 legless rope climb every 1:30 for 10 rounds focusing on not kipping as much, keeping my arms as close to 90 degrees as possible, and keeping my core tight / Experimented with Ice Cream Makers on the pull-up bar.
PP 105. DL 255.
E.C. lunges/bfb #65 (9:39) DL #135, #65 push press and t2b
96, 100, 97, 98, 96
116, 100, 95, 90, 86
I think a Brazilian stole my lungs. BFB/Lungeez. DL EC 245#. Monday’s 3 pos snatch at 105#.
100/91/91/92/92**
** Scl'd w/: #10 MB & 100 SU; MWOD knee therapy incl 20 min bike; & Yoga
Focused on DU
can do 4 in a row now! Progress.
125/140/135/142/126
100, 100, 92, 73, 90