Free Speech

Wednesday Mar 14 2018

So the workout yesterday was challenging to say the least as I only know one person that finished it, Mrs. Peterson. She busted ass but she went in to it with the sole goal of finishing. With a short pause and a puff from her inhaler to prevent death she finished with 3 seconds left. Well done bags. The intention is to go into a workout to do the best you can and the best all starts in your brain with unrelentless belief in your abilities. Just like great movement begins only with great posture maybe great mental confidence brings great life results both in and out of the gym. Nice job everyone you are all a pleasure to coach. 
Happy Wednesday!
1.) Free Speech
9  minute AMRAP
1 Legless Rope Climb
25 Double Unders 
15 Hand Release Push-ups 
2.) SPUC
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*3.) 10-8-6-4-2
Dumbbell Burpee Deadlift 100/70lb
Start each round with 20m Dumbbell Farmer Carry 100/70lb
*4.) Every 3 minutes for 5 rounds 3 Overhead Squat 
Note: start lightish and work up to an exceptional (meaning as perfect as possible) session 3rm ohs from the floor
*5.) 3 rounds
25 Hang Power Clean 95/65lb
15 cal Assault Bike
*6.) 3 Rounds
25 GHD Sit-ups 
15 Strict Toes to Bar
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Jamie Kemen278d

Super impressive, Ashley!!

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Justin Peterson278d

She's so hot.

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4+ 2 push ups. Legless to orange tape then used legs for the rest
^125 ohs
4 + 8 pu’s (rope climbs to half way with legs)
Pull ups with purple and red band
4 rounds sorta scaled. Lots of pull ups.
3.5 legless
Used feet half way up 4th climb
3 rds Rope Climbs and DU attempts for 45 seconds.
3/2/1/1/2/3 Pullups
Regular rope climbs
Sleep PR @ 205#
4 + 7 push ups
4 + 1 RC
Regular RC
3 rounds + 3 hrpu all Legless on the short rope did though lock a tad early on two climbs at the top.
Spuc done. Fun day
4 + 12 push-ups (used legs)
Finally figured out the J-hook!!! Game changer
Didn’t keep track, but had fun.
Banded SPUC
4 Rounds. Pullups with small black band
Yesterday’s Suds
2rds + 2 SP Rx
4 rounds, legless to orange tape or a little higher
7:20 hpc/assault; 11:20 GHDs/T2B; hs practice with Pauly’s help 💕
Film Watching PR
Watched a million games of one team in less than 48 hours. :) Eugene Bound - LETS GO!!!!!
4 rds, pu knees, reg rope climbs. Pu with black,purple band.
Used the short rope which was a lot of fun! SPUC complete / 5x5 HBBS @ 275# every 2 minutes - no belt / *6.) complete in 9:53 with strict GHD sit-ups / *5.) complete in 6 minutes with sets of 15-10 for the HPCs / Helped Laura with HSW practice :)
FS #95 from Monday, 10 min air dyne
4 + 8 Push Ups RX
3 + 5 Push-ups
Half legless/half legs. DB burpees/DL done, 5 HPC/assault bike. Ghds/T2B
5 rounds
4 R + 1 RC**
**Ok, finished the RC post beep so technically...ALL the pullups Red&Purple, BK-HRPU, Yoga, Shldr & knee therapy.
4 rounds + 1 pushup
First 2 legless rope climbs! It was only like a month and a half ago that Jim was showing me how to get the j hook down.
5 + 3 push-ups