CrossFit Daytona

CLEAN 1RM

workout:
1x @ pvc
1x @ bar
3x jump shrug
3x high pull
3x hang clean
3x front squat
3x push jerk
3x squat clean & jerk
then:
clean
1 x 5
1 x 3
5 x 1: work up to 1rm
post 1rm

one of the goals i wanted by year's end was a 7:00 2k or faster.  nothing like the last minute.  but, it was a success

POKING THE BEAR

workout:
5 min ride/row
15x pvc passthrough
15x pvc goodmorning
15x pvc deadlift
15x db deadlift
15x situp
then:
2 rft
1000m row
25x deadlift 135/95
400m farmer carry 53/35, 35/25
2x rope ascent
post time

Mary b rockin' the rope

400m turns into long distance

this summed up the whole experience for me

HELEN AND THEN SOME

workout:
400m run easy
20m high kicks
20m high knees
20m butt kicks
20x  single arm kb swing
20x single arm kb row
then:
helen
3 rft
400m run
20x kb swing 53/35
12x pull up
then:
2k row for time
post times. compare to 10.21.09 & 12.15.09

workout:
4oom run at easy pace
20m high kick
20m high knee
20m butt kicks
4oom run hard pace
then:
5 sets w/2 min rest between
50m-10m suicide ladder
10m tire flips
then:
3 rft
8x box jump 28", 32"
12x ring dip
post time

HAPPY HOLIDAYS

thank you to everyone for the last year. we are an amazing community and i take not one of you for granted.  the last twelve months have seen communal growth and incredible progress on individual levels.  each person that comes through the door brings something unique and extraordinary, and  i am blessed that you keep walking through that door. 

all this makes me the more excited for the year to come.  i cant wait to share it with you all. 

workout:
5 min row/ride/rope
2x @ bar
6x clean high pull
6x push press
6x back squat
6x bent over row
6x push up on bar
then:
complete for time:
12x clean 135/85
25x toes to bar
25x box jump
12x muscle up
25x db shoulder to overhead 35/25
25x double under
12x thruster 135/85
25x pull up
25x burpee
100m overhead lunge 45/25
post time

workout:
5 min row/ride/rope
2x
15x goodmorning
10x passthrough
10x squat jump
20m walking lunge
then:
4 rft
400m run
50x squat
post time

based on the breakdown it looks like i gassed or gamed it and then tried to rally.  i dont remember either occurring during the effort, but numbers are more telling than memory.

SPARROW'S DOZEN--HALVED

workout:
5 min row/ride/rope
3x
10 pullup
10 pushup
10 squat
10 deadlift @ bar
then:
3 x 5 deadlift work up to BW
then:
6 rft
12x bw dead
12x pullup
12x pushup
12x ball slam 20/15
post time and weight

workout:
5 min row/ride/rope
15x box jump
15x tuck jump
15x split jump--per leg
then:
run 2.5k for time
rest 3 min
then:
10 min kb swing test *choose appropriate weight, focus is work capacity*
post time and reps

home for the holidays

blake, from West Point, getting some

DAYTONA RUGBY

Half the men that played in the weekend's home game train with us.  The work they have put in and their level of conditioning was apparent on the pitch Saturday.  I was proud to see what we do in the confines of the gym applied in a "useful" manner.  Craig, Ben, Isaac, Billy, and Sebastion all had amazing moments during the 80 minutes of play. 

 

more pics of the game can be found in gallery 9