CrossFit Daytona

JERK 5RM

workout:
15x pvc passthrough
15x pvc goodmorning
5 minutes jump rope double under focus
5 minutes handstand technique
then:
jerk technique @ pvc
then:
jerk 5rm
5-5-5-5-5
work up to heavy working 5rm
then:
4x 30/30 db push press @ light #
post 5rm and 30/30 reps

   

 

 

   

this link was posted in the GYM JONES 9.27.09 sessions: Standing Start

It's an amazing and inspiring short.  Definitely worth checking out.

where do you draw inspiration from? when the odds are stacked against you and you have nothing left physically, mentally, emotionally; what do you tap to dig in and pull yourself through to the other side? yesterday was one of those days for me.  less than halfway through the workout the crushing distance of the journey i had left to travel sat on my chest.  what got me through were my training partners.  i knew both were dealing with at least one weakness during an otherwise difficult workout, but were doing it with grit and ferocity nonetheless.  neither of them were going to stop and walk away, or even slow down in their determination.  their movement and will was my drive.  it's what kept me going from movement to movement when everything inside argued otherwise. 

DUNGEON MASTER

workout
5rft
12x 225# deadlift
 6x muscle up
 3x 225# squat clean
post time

*wod c/o solista of CF 324 via russ & CF JAX  

 

 

 

Before the age of three Troy is flipping tires, rowing with proper technique, performing db push press, pvc thrusters and ohs, and burpees, as well as attempting more ambitious movements that aren't quite there yet, but soon will be. He has been in an atmosphere of work, dedication and suffering the better part of his life, and all he exhibits is through will, desire and eagerness--nothing coached or pushed.

We are what we surround ourselves with. The environment in which we exist dictates who we are and what we do, even if we don't want to admit it. If surrounded by apathy, complacency and indifference--few people have the internal fire to stand up and thrive in its face. Most will be sucked into it--wasting away--well, wasting a life (most will become obese). Excellence breeds excellence. Seek out environments that nurture it, whether in the gym, work or home. This takes making a choice, and taking responsibility for that choice. Usually the choice comes with a realm of the unknown that can provoke fear. Fear is one of the oldest fences, keeping the cattle where they're wanted--fed, fat, and indifferent. A life of fear is hardly a life.

From the beginning we are capable of more than most think is possible. That human potential has been so whitewashed into the category of the ELITE is sad, and a byproduct of the age of consumerism. I see people doing things they never thought they would be able to on a daily basis. You are only limited by thinking that you are limited.

Everything must be earned. This takes time and patience. Two things our MTV, 10-second news bite, Nintendo generation is short on. There is no easy button, but if you dig in and put forth the effort you will be amazed at how soon it seems like no effort at all. Soon it becomes a lifestyle. Then it becomes a life. It will take no extra energy to maintain, only all your energy. That's how it should be. Life should take all your energy if it's a life of purpose and passion--everything should go into it.

Always be dissatisfied. Always be hungry. Go hard, burn lean.

DEAD LADDER

workout:
15x pvc passthrough
15x pvc goodmorning
15x pvc ohs
15x pvc deadlift
then:
5 min row or ride
then:
deadlift: 10-1 ladder
start light. work up in weight through ladder. rest no more than 2 min between.
then:
4x 30/30 airdyne
post ladder

 

 

liz and ryan getting a taste of the joy that is the airdyne

*i would like to thank ryan and liz for their friendship, time and their willingness to suffer. we are proud to be your home base when in the area.*

workout:
400m run
15x burpee
15x kte
15x tuck jump
then:
complete in teams of two.  only one player works at a time, must tag to relieve.
1 mile run. performed as 400m sprint relays
50x sit up
100x push up
75x sit up
200x pull up
100x sit up
300x squat
1 mile run: 400m relay style
post time





Flying solo, "it got lonely"

HOLIDAY HOURS THUR: 0930; FRI: 0830, 0930, 1600; SAT: 0900-1100

LITVINOV CONVERSION

workout:
5 min airdyne
20m lunge to single leg deadlift
then:
4 sets
10m lunge with bar in front rack
6x step up to jump
then:
6 sets with 3 min rest between
8x front squat M:95-135  W: 55-95
50m sprint

 

 

 

workout:
15x pvc passthrough
15x pvc goodmorning
15x jumping pull up
15x clapping push up
then:
complete for time
750m row
50x kb swing 53/35
25x pull up
40x push press 45/35
20x push up
30x wall ball 20/14
15x box jump
20x double under
10x tgu 35/25
800m run
post time




way to go liz.  performed all pull ups rx'd!

POWER CLEAN

workout:
1500m row
15x box jump
15x situp
15x wall ball
then:
clean technique
then:
power clean 5-5-5-5-5
then:
10-1
power clean 65/55
burpee bar jump
post max load and time