Technique:
– power clean
Metcon:
15-12-9-6-3 reps of
– power cleans (135/95)
– bar facing burpees
Then…
– row 250 m for time x2
Author: Ryan Savard
Where you at?
(Great work this week everyone!
If you haven’t been coming at least three days a week it’s time to get your butt in gear! Let us know which times work best. No excuses!
Fight Gone Bad 6
Next Saturday (9/17) we will be doing the fight gone bad workout up at the gym. It is important that everyone try and make the event. We will be splitting up into different heats starting at 10am. This week we will focus on all the movements involved in the fight gone bad workout. More info about Saturday’s festivities coming soon!
Free workout tomorrow, Saturday (9/10) at 10am. Bring friends!!
Deadlift
– 5-5-5-5-5
Seven rounds for time:
– 7 push press (95/65)
– 7 C2B pull-ups
-7 weighted sit-ups (25/10)
Front Squat
5x5x5x5
Then…
5 rounds for time of:
– 15 KB swings
– 15 goblet squats
– 200 m run
“Primetime”
4 Rounds
10 – Ring Dips
15 – Med Ball Cleans
4 Rounds
10 – Pull Ups
15 – Box Jumps
4 Rounds
10 – Burpees
15 – Double Unders
CrossFit Total
1 RM Squat
1 RM Press
1 RM Deadlift
*3 tries only for each
then…
September TGUP Challenge
Pursue Happiness Not Pleasure
A great article by CrossFit Marin…
This concept is based quite a lot on how these terms are defined, so be sure to catch my meaning.
Generally those who aggressively pursue pleasure end up pretty miserable. Those that swing the other way generally end up with enduring happiness. Let’s look at some concrete examples of these pursuits.
Eating a doughnut is pleasurable. The sweet fatty bread tastes good. However, the sugar is terrible for your metabolic and hormonal processes, the gluten is likely causing bowel inflammation and the caloric load with negligible micro nutrients (in addition to the screwed up insulin response) will likely lead to an increase in body fat. So eating the doughnut will lead to a reduction in happiness overall, even though the consumption increases pleasure.
We could take a similar look at many pursuits. Drinking, drugs, sexual relations are all things that are all pleasurable, but approached with abandon and without thinking through the consequences will ultimately lead to unhappiness. Denying yourself pleasure when appropriate will lead to enduring happiness.
Our workouts are generally not pleasurable. I often wonder what people think is going on in our facility when the doors are closed. It sounds something like a torture chamber. And yet, I get to work with some of the happiest folks around. People are smiling, live well, and enjoy the heck out of life.
These decisions also increase the happiness of those you care about as well. Often decisions to pursue short term pleasures can wreak havoc on relationships. Your decisions are often not just about you. Be sure to consider this when making them. Make wise choices and pursue happiness.
Weekend/Holiday Schedule
Saturday: Free 10am class (like always)!
Labor Day: Members-only WOD @ 10am
Bring your game faces!