Tag Archives: richmond

Groundhog Day

One of my favorite movies ever is Groundhog Day.

You’ve seen it, right?

(If not, close this email/web page and find it and watch it; it’s awesome!)

The main guy, Phil (played by Bill Murray), lives the same day over and over again in a small town, but he’s the only one who knows it.

He goes through all sorts of emotions: It’s confusing at first, then kinda cool, then depressing, then completely awesome!

One of the main things he tries to do is “get the girl” by finding out everything she likes and trying to “stage” the perfect day so she’ll fall madly in love with him.

He learns her favorite ice cream, her goals in life, and even recites some French poetry to try and impress her.

It works to get her attention, but he always falls short of the “madly in love” part (eventually leading to the depression).

At some point, he stops caring about her and focuses on helping people and improving himself, learning the piano, helping a homeless guy, saving someone from choking, etc.

The part that fascinated me about the movie were the piano scenes.

He signs up for piano lessons, and his first one was terrible. He had no idea how to play.

After living the same day over and over again and doing the “first lesson” over and over again … he begins to crush it.

One day while he’s playing Bach while chewing gum and looking totally relaxed, the piano teacher says to him,

“Wow, you say this is your FIRST lesson?”

There’s something about that scene that just gets me.

How good could you be at something if you just did it over and over again, every day … without fear that you’re getting too old, or “wasting time”?

What if you were able to let go of pretense, relax, and enjoy the process?

What if you had all the time in the world?

(This is the premise of the movie, btw … it was even in the trailer.)

I think about this often … and it’s why I’ve seen this movie at least 20 times.

People say life is short, but the truth is, life is LONG.

Every 10 years represents 3,600 days of life. You can master anything if you spend a few hours a day on it for 10 years.

If you don’t want to master something, you can be GOOD at it with focused practice in 12 months.

And if you just want to acquire a basic skill? Three months or less.

In three months, you can learn how to swim, train for and run a half marathon, lose 40 lb. or even learn the basics of piano.

But you have to be willing to start, and you have to be willing to be TERRIBLE for a while.

I see a lot of people walk into the gym and expect to be good at things on their first day.

When they aren’t, it’s a big hit to the ego.

“Why am I finishing last?”

“Why can’t I do this movement?”

“Why is everything so HARD?”

This leads people to quit because they just don’t get it, it’s too hard, or they can’t handle the ego hit.

Why would you expect something to be easy if you’ve NEVER DONE IT BEFORE?!?

The thing that makes Hale special is that it’s NOT EASY to do this stuff.

And because it’s not easy, it’s more than just a workout you do every day, day in and day out (like Groundhog Day).

It’s a set of SKILLS you have to acquire over time by PRACTICING them.

Phil found meaning in his life when he focused on improvement on a daily basis, not just having everything he wanted.

This brought progress and joy to his otherwise mundane days.

And it ultimately led to him escaping the loop.

Look at your workouts as skills you’re developing, rather than just goals you’re achieving.

Focus on getting better every day, and you’ll break out of the “Groundhog Day” mentality.

Coach “Punxatawny” Jay

 


Announcements

Summer of Skills:

Our next few skills sessions will be:

7/17: Rowing with Lauren Nielsen*
7/24: Oly Skills (Clean) with Nathan Loe*
7/31: Oly Skills (Jerk) with Nathan Loe*
8/7: Oly Skills (Snatch) with Nathan Loe*

All clinics at 6:30 p.m.

These are FREE for members.

*Advanced sign-up is required and space will be limited. Please sign up here or in person at the front whiteboard.

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will continue as scheduled.

Oakland Tri and Alcatraz Swim

Now that the Hero Challenge is done and dusted, the coaches are training for two upcoming events. More info to come, but the more the merrier! Give us a shout when you sign up!

  1. The Oakland Triathlon: Sunday, August 18 (Coach Jay)
  2. Odyssey Alcatraz Swim: Sunday, September 21 (Coach Heidi)

Outdoor Workout: Saturday, July 20

All athletes and guests welcome, no CrossFit experience required. We’ll meet at Albany Middle School/Cougar Field. Classes at 8 a.m. and 9 a.m. FREE!

Workouts for the Week

Monday—PERFORM

5 rounds, E3MOM:
9 deadlifts
5 squat cleans
3 thrusters

(You MUST stand up the 5th squat clean before you begin the thrusters. If you drop the barbell after 5, you may squat clean into your 1st thruster).

Heavy barbell work today. This does not have to be done unbroken—today, we are going for load. You should aim to finish the reps in 2 mins or less to allow for some rest before your next set.

Start with a heavy-ish working weight and add as you are able. All 5 rounds should feel like hard work, ending in one round at your top weight. Thrusters will likely be the limiter here!

Tuesday—TRAIN

500-m run—moderate (60% effort)
**rest 2 mins**
400-m run—fast (65% effort)
**rest 2 mins**
300m—faster (70% effort)
**rest 2 mins**
200m—fastest (75% effort)
**rest 2 mins**

500m run—moderate (75% effort)
**rest 2 mins**
400m run—fast (80% effort)
**rest 2 mins**
300m—faster (85% effort)
**rest 2 mins**
200m—fastest (90% effort)
**rest 2 mins**

(30 min cap)

Goal today is to work on PACING, not necessarily get the fastest time. You should actually feel a difference between your exertion levels on each run.

Control your breathing and cadence, control your workout! You should feel like each effort is ACCELERATING relative to the last one—not just holding on to go hard the whole time!

Wednesday—RECOVER

A. Warm Up:

15 mins for quality:
50 single skips + 20 on each leg
3 inchworm + push-up
(get a great calf/hammy stretch!)
5 box OH stretch to hollow

B. 5-min AMRAP in pairs:
P1 holds DB OH (2x 25/15)
P2: 1 round:
**Mini Cindy**
2 ring rows
4 push-ups
6 air squats
(switch, repeat for entire 5 mins)

Rest 2 mins

5-min AMRAP in pairs:
P1 holds active squat
P2 1 round Mini Cindy
(switch, repeat for entire 5 mins)

Rest 2 mins

5-min AMRAP in pairs:
P1 holds plank
P2 1 round Mini Cindy
(switch, repeat for entire 5 mins)

Score is combined rounds + reps for each round. Mini Cindy may only be completed while other partner is holding position.

Move fast, and hold. Work on positions (this = active mobility!) and focus on breathing in position to lock it in.

C. Mobility:

2 mins/side LAX ball delt smash
2 mins/side pec smash
2 mins/side puppy dog/child’s pose

Thursday—TRAIN

A. Max set strict pull-ups

Test it! Just once!

B. Every 90 s for 5 rounds:
3 strict pull-ups

If this is too easy, add weight! Note scaling (i.e. bands/negatives) or heaviest weighted load you worked up to.

C. 3 RFT:
500-m row
15 hang power cleans (115/75)
10 T2B

Training your row (and grip) for a long Viking journey. Focus on EFFICIENCY (LEGS!) in the row and smooth, even strokes.

Barbell cycling will be key to maintaining your grip on the cleans—DO NOT go to failure!

Lastly … T2B. Kind of rude, but this is your test to link them together. PRACTICE linking under fatigue, and you’ll be better off for workouts in the future. 6 + 4; 5 + 3 + 2 … whatever you need to do!

Friday—TRAIN

For time:
50 wall balls (20/14 to 10/9′)
50 alternating DB snatches (50/35)
50 alternating pistols
50 chest-to-bar pull-ups

Rx+ 70/50 DB
MissFit: 14/10; 35/25; lateral step-ups; jumping C2B

Single leg and single arm movements! You’re only as good as your weakest link. This one also alternates upper/lower body, but it’s likely everything will burn. Working on power, stamina, and pacing today.

Have a strategy to keep moving smoothly. Try to string together a few bigger sets of C2B to start, even if it means resting a little. PRACTICE these tougher skills under fatigue!

Saturday—TRAIN (& Guest Day at Albany MS)

Outdoor workout today! Meet at Albany Middle School track at 8 a.m. or 9 a.m. Guests welcome!

20-min AMRAP in pairs! (One person works at a time.)

Buy-in:
200-m burpee broad jumps

With remaining time:
AMRAP:
10 med-ball chest passes
20 MB Russian twists
10 MB over-the-back throws
20 MB fast feet

Get sweaty, work together. Note, try to “fall forward” on burpees, versus kicking legs back (kind of like an inchworm). Should be a fun burner!

Finisher:

In pairs, for time:

400-m walking lunge

Sunday—TRAIN

Take the day off OR pop in for Larry’s Legendary WOD.

This is a Granite Games 2018 qualifier WOD. Scale as needed!

14-MIN TIME CAP
15 burpees over Concept 2 erg
40/30-calorie row
15 burpees over Concept 2 erg
40/30-calorie row
15 burpees over Concept 2 erg

In the remaining time…

Establish a 1-RM snatch

Quick scale:
10 burpees over rower
30/20-cal row
Find max snatch OR complete one rep at moderate weight every 30 s.

Note snatch weight in comments

A successful workout today means:

1. You aggressively push the pace on the burpees/row just over the line you think you can sustain. Try to hold pace on row #2! Do not stop on the burpees!

2. You take a few attempts working up to a heavy-ish snatch with good technique. Allow yourself some time to cool off, load your bar, etc., before you take a crack at it. If you have time, start lighter than you think to get a few SOLID reps in, then take a few jumps.

The Hale Case Study Project: Week 3

“Rome wasn’t built in a day,” as the saying goes. But you know what? New bricks were laid each day—and the same goes for fitness progress. 

Today, we check in for Week 3 of the Hale Case Study project, in which we’re following 12 athletes for 12 weeks to see what happens if they commit to fitness, good nutrition and an overall holistic lifestyle.

And our participants have been doing work.

– Jon gave up coffee so he could get more sleep. He feels more energized at work and recently PR’d his clean at 215 lb.

– Lilly’s learning to tolerate veggies and PR’d her workout streak at 5 days in a row.

– Ron got his pull-ups back.

– Jay lost 3 percent body fat and stabilized his energy level.

– Kim learned to prioritize her workouts—even when she felt pressured to stay late at work.

– Heidi increased her sleep from 6 hours a night to 7 and learned to save indulgences for when they matter most.

That’s not to say our participants haven’t had struggles. There have been slip-ups. Workouts were missed, tortilla chips were eaten.

But the point is that even after those slip-ups, our athletes get up the next day and lay the next brick. 

And with time, we’ll have a colosseum on our hands.

What Is a Class Like at Hale?

Have you ever driven by CrossFit Hale and wondered what goes on inside?

Maybe you’ve seen friends post their workouts online in what looks like a foreign language and thought, “That’s way too complicated for me.”

Or maybe you’ve seen pictures of muscly men and women lifting barbells bigger than your sofa and assumed you wouldn’t fit in. It’d be too hard, too intense, too crazy for you.

But what would you say if we told you you’d hear more laughter than grunts in a class at Hale? 

That you don’t have to understand all the weird numbers on the board or how to do an exercise because our coaches are there to guide you every step of the way? 

That when we use barbells, everyone uses the weight that’s just right for them, whether that’s 10 lb. or 200?

Consider this our official invitation.

Check out what a class at Hale is like in the video above and stop wondering today. 

Hale Summer Reading List

You don’t really appreciate the value of learning until you’re out of school.

Essays and exams kinda take the fun out of it.

Now that summer is finally here, we want to give you a list of our favorite books about fitness and life, with a couple of cool stories sprinkled in.

Atomic Habits” by James Clear: The best book about habits ever written. It goes through the psychology and processes that hide behind all of our regular habits. If you struggle with consistency or procrastination, you gotta read this one.

Grit” by Angela Duckworth: Talks about how developing grit (discipline) starts at an early age and how it impacts your life throughout your development. Also discusses how to develop it if you DON’T have it.

Solve for Happy” by Mo Gawdot: Mo breaks down the story of his son’s death—the result of a medical mistake during a routine procedure—in a way that makes you relate to the pain while embracing hope. He reads the audiobook, and the emotion is palpable. I can’t recommend this book highly enough if you’ve suffered a recent loss.

Boys in the Boat” by Daniel James Brown: True story of a rowing team’s quest to make the 1936 Olympics. I’ve never been a rower, but this gets you inside one of the most team-oriented and mentally challenging sports in the world. The story is so well written that it feels like fiction. I won’t spoil the ending here, but suffice to say it’s the perfect summer read.

Guilty pleasures fiction: 

Wayward Pines” by Blake Crouch and “Crazy Rich Asians” by Kevin Kwan: Not all reading has to be educational or thought-provoking. These two (and their sequels) are page turning, read-it-in-one sitting types of books. For me, these are the MOST satisfying type of fiction.

Wayward Pines is so good I don’t want to spoil it, but it starts with a secret service agent who wakes up in a small town not remembering who he is or where he came from … it goes NUTS from there.

Crazy Rich Asians is pretty much what is written on the cover … but the book is a great deal more detailed and interesting than the movie.

Reading is one of my great joys in life, both with Audible and on physical paper… I hope this list brings you some joy.

Do you have any great books you recommend?

Email me at jay@crossfithale.com and tell me!

Coach “Bookworm” Jay


Announcements

Summer of Skills:

Our next few skills sessions will be:

7/3: (off for Hero Challenge)
7/10: Running Skills with Jenny Maier*
7/17: Rowing with Lauren Nielsen*
7/24: Oly Skills (TBD) with Nathan Loe*

These are FREE for members.

*Advanced sign-up is required and space will be limited. Please sign up here.

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will continue as scheduled.

Hero Challenge: July 1-4

We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier!

Check out the workouts below!

Guest Day at Hale: Saturday, July 6

All athletes welcome, no CrossFit experience required. Classes at 8 a.m. and 9 a.m. FREE!

Workouts for the Week

Monday—PERFORM:

“DUNN”
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs (20 in.)

On the burpees, jump over the box without touching it.

WHAT!? New skill! This one will be heavy on the midline and POWER. Practice landing OVER the box with good footwork.

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Tuesday—PERFORM

“DG”

Complete as many rounds as possible in 10 minutes of:
8 toes-to-bars
8 DB thrusters (35/25)
12 DB walking lunges (35/25)

We’ve done this one before! Simple, quick, and dirty.

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012, from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

The “DG” Hero WOD was first posted on CrossFit.com as the Workout of the Day for Thursday, December 26, 2013 (131226).

Wednesday–PERFORM

“Lumberjack 20”

For time:
20 deadlifts (275/185)
Run 400 m
20 KB swings (70/53)
Run 400 m
20 overhead squats (115/75)
Run 400 m
20 burpees
Run 400 m
20 chest-to-bar pull-ups
Run 400 m
20 box jumps (24/20″)
Run 400 m
20 DB squat cleans (45/35)
Run 400 m

This is a LONG chipper. If needed, pair up to take this one on! Just keep swimming!

On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The “Lumberjack 20” Hero WOD was first posted on crossfit.com as the Workout of the Day for December 5, 2009 (091205).

Thursday—PERFORM

“Tommy V”

For time:
21 thrusters (115/75)
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, who died in a training accident in Arizona on February 13, 2008.

The “Tommy V” Hero WOD was first posted on crossfit.com as the Workout of the Day for Wednesday, March 12, 2008 (080312).

Friday—RECOVER

A. Warm-up

15 mins for QUALITY:
50 single skips
30s/side box pigeon
10/side calf stretch
15 air squats

Hello, legs! Let’s recover from the last four days. Get ’em going!

B. Get Sweaty

15 min AMRAP:
50-m run
2 KB deadlifts
50-m run
4 KB deadlifts
50-m run
6 KB deadlifts

Etc.

Just moving today! Score is rounds completed (i.e. 8) + any additional reps (i.e. 57 for 50-m run + 7 reps).

Use this as recovery from the Hero Challenge. If this is your first day back, scale up to KB swings and move FAST!

C. Mobility

3 mins gut smash
2 mins/side glute smash
2 mins/side quad smash

Saturday—Guest Day

In pairs:
20-min AMRAP:
50 double-unders
20 MB weighted sit-ups
20 MB step-ups
20 partner push-ups

Share the work! Partner push-ups and sit-ups are done in tandem. For step-ups and dubs, one person works at a time. Simple, sweaty fun!

Sunday—TRAIN

Complete as many rounds as possible in 15 minutes of:
50-foot walking lunge
Max set of strict pull-ups
Max set of strict ring dips

Score is the number of pull-ups + ring dips.

Scale back to a TOUGH ring row (no more than 8-10 reps when fresh). Working on some strict strength today. Make each set count!

Coaches’ Secrets

Have you ever looked at your trainer flying on the rings or back-squatting your PR for reps and thought, “They are superhuman. I’ll never be able to do that.”

Well, guess what? They’re plain old regular human, just like you.

Did you know Coach Wendy “gets in her head” while weightlifting? Or that Coach Heidi spent her first six months of training falling on her butt trying to learn the overhead squat?

It might seem like they can do it all, but each and every one of them has a goal he or she wants to accomplish. In fact, one of the reasons CrossFit Hale coaches are so excellent is that they’re constantly learning and striving to better themselves.

Watch the video above to learn all about how your trainers deal with struggles, set goals and work on their own fitness—just like you.

The Twinkie Diet

In 2010, Mark Haub, a nutrition professor, ran an experiment to see if he could eat 1800 calories a day—with Twinkies and snack foods as the staple of his diet—and lose weight.

Turns out he lost 27 lb., and all of his key health indicators showed that he was getting healthier.

So, for July, we’re announcing the Twinkie diet challen—

Kidding.

Haub was almost apologetic it worked. He really doesn’t want people going out and trying the Twinkie diet.

But it just proves a basic hypothesis that doctors have been telling us for years.

Excess body fat leads to health issues, and to lose body fat, you need to eat fewer calories than your body burns.

Haub found that his cholesterol and other blood markers improved just by losing the weight, even though he was eating TWINKIES every day.

Eventually, he stopped because eating Twinkies 3 times a day sucks. It also takes a lot more discipline to limit yourself when your diet consists of snack foods.

But the bottom line is that it WORKS.

If your goal is to lose fat and get healthier, ANY diet will work!

Rule No. 1 of dieting is to eat fewer calories than you consume.

Rule No. 2 is to do it consistently.

Rule No. 2 is where things get hairy … 

It’s really hard to stick with a diet long-term.

Nutrition comes down to habits and behavior, so we come up with little tricks to help us stay on track.

Maybe you can get healthy if you …

Eat ONLY veggies.

Eat ONLY meat.

Eat ONLY between 12-8 p.m.

Eliminate gluten and dairy.

Have a green smoothie every morning.

People try these things, get results for themselves and a few friends, then they write books about their new diet revolution.

These diets become religion when tons of other people try it, then write blogs or show up on talk shows claiming their diet can solve all of the world’s problems.

But they’re not wrong …

Their diets DO work!

But if you understand the REASON they work, you can save yourself a lot of time …

Nutrition is all about behavior.

Your goal is to pick a plan that takes you forward toward your goals and is easy to follow for a long time.

Avoid the debates, keep it simple—just find something that works for you and stick with it consistently.

Coach Jay

PS – Obviously, everyone’s situation is different. We all have different goals, backgrounds, and health issues. We encourage you to find a plan that fits YOUR particular needs …

But ultimately, it always comes back to consistency. The perfect diet is useless if you cheat on it.

If you need help choosing your dietary weapon, Coach Wendy and Coach Tina are experts in behavior change. Email them at nutrition@crossfithale.com for a free consult to help you sift through the noise to find something that works for you.


Announcements

Summer of Skills!

Our first rowing clinic was a hit! I saw many of you pick up some new cues and skills to help. Hopefully it made Thursday’s workout a little more fun!

Our next few skills sessions will be:

6/19: Improve Your Handstand Skills with Cullen
6/26: Improve Your Ring Skills with Wendy
7/3: (off for Hero Challenge)

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m., starting JUNE 19. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will run alongside.

Stay tuned: In the coming weeks we will have specialty courses on endurance, Olympic lifting, strongman, basic gymnastics, and more.

Hero Challenge: July 1-4

We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier!

You’ll continue to see some Hero WODs sprinkled throughout the programming to get you prepped. This would be a great time to start working on some key skills—you may see some chest-to-bar pull-ups and other high-skill gymnastics, so get a jump on it!

Guest Day at Hale: Saturday, July 6

All athletes welcome, no CrossFit experience required. Classes at 8 a.m. and 9 a.m. FREE!

Workouts for the Week

Monday—TRAIN

A. Overhead squat for load:
5 x 3

Work up to a heavy 3 for today. You’re only as good as your positions on this one–full foot on the ground and strong shoulders will transfer over better to other movements, like the snatch. Stay tight, sit back, and hold on.

B. For time:
100 wall balls (20/14)

EMOM: 4 burpees

MissFit: 14/10

Breathe, and take BIG SETS on this one. Shoot for at least 20 reps in each of your first three minutes … get past halfway, and you can figure it out from there.

Tuesday—TRAIN

18-min AMRAP:
30 double-unders
10 front-rack lunges (75/55)
10 shoulder-to-overhead (press, push press, push jerk)

MissFit:
60 single-unders
Front-rack lunge 65/40
S2OH 65/40

The pump on this one should be pretty solid–try to keep the barbell work unbroken for each movement. Take a little extra rest before picking the bar up for shoulder-to-OH.

Wednesday—RECOVER

A. Warm-up

5 rounds:
45/35-lb. plate push
5 T push-ups/side
10 hanging shifts on bar

B. 15-min alt. EMOM:
Min 1: AMRAP strict pull-ups
Min 2: 10 HIGH box jumps (30/24)
Min 3: 250-m row

Score is the number of strict pull-ups. Aim for at least one big set each round, then hit singles as needed.

MissFit: Elevated ring rows

Good day to work on some higher-skill/strength movements. Stick those box landings and keep a reasonable pace. You’ll have to hustle on the row to have any time before the pull-ups, but don’t go TOO hard.

Choose a pull-up scaling you can do 5 of when fresh, but not 10. If you can hit 10 strict pull-ups, hold a weight between your feet.

C. Barbell arm smash:
2 mins/side biceps
2 mins/side forearm
2 mins/side triceps

Thursday—TRAIN

A. “Warm-Up Gone Bad”

3 rounds, 1 min each:
Bear crawl
Plate hops
Strict hanging leg raises
Bar pass-throughs
Burpees
Rest

By rounds 2 and 3, you should be hitting this at a good clip, but not going SO HARD. We’ll get you sweaty, but your primary focus today is learning and practicing the sumo deadlift.

B. Sumo deadlift for load:
5-5-5-5-5

5 sets of 5, all pulled as singles and CONTROLLED down to the ground. This means you REALLY have to get comfortable in the set-up. You’re not looking for a 5-RM. Just nail down the skill and find something heavy-ish.

Friday—TRAIN

3 rounds for time:
800-m run
30 KB box step-overs (53/35)
30 KB swings

MissFit:
KB box step-overs (35/26)
KB swings (35/26)

This one is a little bit of stamina, a little bit of endurance. Aim for a steady pace on your 800-m run and hopefully something you can maintain. The step-overs and KB swings are enough reps that you’ll need a breathing strategy. Keep moving!

Saturday—PERFORM

“David Markland”

5 rounds for time:
5 clean and jerks (135/95)
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

MissFit:
Clean and jerk (95/65)
Ring rows

The clean and jerks should be the quick part! If weight is easy for you, go unbroken. This would be a good day to Rx the weight if you know you can do at least one. To scale: Complete in pairs.

Dedicated to Warrant Officer Class 2 David Markland from 36 Engineer Regiment who died in an IED blast in Afghanistan on February 8, 2010. This was WO2 Markland’s eighth operational tour of duty during his distinguished 20-year service.

Sunday—TRAIN

3 rounds for time:
15 power cleans (135/95)
15 thrusters
1000-m row

Again, a Larry special! This one is manageable as (but heavy, YES) prescribed for many of you. Scale down weight so that you can do the thrusters in 2 sets when fresh. Today is intended to be heavy, but if you just need to move and recover, scale back as much as you need.

 

(Header image: By Evan-Amos – Own work, CC0, https://commons.wikimedia.org/w/index.php?curid=14735063)