Author Archive
Ashes to Ashes
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“Religion is meant to be bread for daily use, not cake for special occasions.” – Unknown
STRENGTH/SKILL
ring dip progressions/practice x 10min
FOD
5 rounds for time:
7 DB squat snatch L arm
7 DB squat snatch R arm
14 burpees
MOBILITY/RECOVERY
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Hello Helen
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“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and I could say – I used everything you gave me.” – Erma Bombeck
STRENGTH/SKILL
press 3-3-3-3-3
FOD
3 rounds for time:
400m run
21 KB swings
12 pull-ups
PARKOUR DOPENESS – Parkour Visions in Seattle
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Final Countdown Begins
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Crossfit Games 2012
“I don’t care what people think. People are stupid.” Charles Barkley
STRENGTH/SKILL
back squat 5 x 5 - each set immediately followed by 10 squat jumps
FOD
15min AMRAP
10 wall ball
15 hand release pushups
20 box jumps
SLEEP IS FOR SUCKERS!!
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Chip Off Ye Ole Block
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“Be yourself, don’t take anyone’s shit, and never let them take you alive.” – Gerard Way
STRENGTH/SKILL
double under progression 10-20-30-40-50-40-30-20-10
FOD
for time:
60 DB walking waiter lunges
50 wall ball
40 double unders
30 KB swings
20 ring dips
10 burpee broad jumps
SHOULDER AWESOMENESS
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Do You See What I See?
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“So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.” – unknown
STRENGTH/SKILL
turkish get-ups 4 x 6
FOD
5 rounds
30sec max pull-ups
30sec max pushups
30sec max KB goblet squats
30sec max box jumps (must step down)
** 30sec rest **
HIP MOBILITY ROUND 3
post your total reps for each round to comments/after the wod
Juggernaut Does it Again!!
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“The greater danger for most of us lies not in setting our aim too high and falling short; but setting our aim too low, and achieving our mark.” – Michelangelo
UFC ON FUEL TV 1
My man Jake “The Juggernaut” Ellenberger put a whooping on “The Nightmare” Diego Sanchez last night in our hometown of Omaha, NE at UFC on Fuel TV 1. Those of you that follow MMA know that Diego Sanchez is a bulldog, probably best known for his unbelievable battles with Clay Guida. Sanchez was also one of the original Ultimate Fighter competitors and is a likely future hall-of-famer in the sport. But, none of that mattered last night.
Jake has been fighting worldwide for years and is still early in his fighting career – at only 26yrs old. i’ve had the pleasure of training with him and another UFC veteran Jason Brilz before, so i fully know what Jake is capable of. He has great footwork and dynamite in his hands, but last night he showed just how much the other facets of his game have improved during his run at the UFC welterweight title. He looks better and better every time he steps into the octagon. Last night i felt he controlled the fight until the final few minutes. Jake kept Diego at bay with a varied arsenal of strikes – a good quick jab, counter hooks, knees, kicks – all of which allowed him to hit a great blast double in the second round.
The third and final round was more of the same domination from Jake, until a scramble in the final minutes allowed Diego to take his back – a bad position to be in, especially with a veteran like Diego. But, Jake covered well, used great defense and heart, and in the last few seconds actually reversed Diego and fought his way out. It was a spectacular finish – and i found myself scrambling around in front of the TV along with Jake, screaming for victory when that bell rang! My man did it again – watch out GSP!!
If you have 30min check out the replay of the fight here – Ellenberger vs. Sanchez replay – it’ll be well worth your time! The Dojo loves ya Jake!! Talk to ya soon. OOOSSS!!
What About Your Snatch?
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“You cannot teach a man anything; you can only help him discover it in himself.” – Galileo Galilei
STRENGTH/SKILL
snatch pulls 3-3-3-3 and then full snatch 3-3-3-3
FOD
w/ 2.5min running clock complete 1 round – repeat for 5 rounds:
10 deadlift
15 double unders
20 KB swings
** any time left w/in the round is rest **
LEARNING FROM THE BEST
post your weights and slowest round to comments/after the wod
Eye Heart the Dojo
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“I don’t understand why Cupid was chosen to represent Valentine’s Day. When I think about romance, the last thing on my mind is a short, chubby toddler coming at me with a weapon.” – anonymous
STRENGTH/SKILL
pull-up practice x 10min - this is scaled to your ability level. If you do not yet have kipping pull-ups, that’s what you will work on. If you can do the kipping pull-up, work on the butterfly. If can kip and butterfly, spend time improving your dead hang and working on the L-sit pull-up.
FOD
10min AMRAP
5 DB burpee hang squat cleans
5 toes-2-bar
** 2min rest **
10 40yd sprints
FOR THE LOVE OF THE GAME!
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It Does Still Snow!
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“Do something every day that you don’t want to do; this is the golden rule for acquiring the habit of doing your duty without pain.” – Mark Twain
STRENGTH/SKILL
front squat 3-3-3-3-3-3 - be progressive in your weights, working up to a heavy 3 sets
FOD
8 rounds for time:
8 SDLHP
8 push press
10 bar facing 180 degree squat jumps
WHAT’S YOUR BETTER?
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Finally Some Single Digits
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“Life’s disappointments are harder to take when you don’t know any swear words.” – Bill Watterson via Calvin & Hobbes
STRENGTH/SKILL
hollow rocks – accumulate a total of 3min, resting no more than 30sec at a time
FOD
** 50 KB swing buy-in **
10min AMRAP:
10 pushups
15 sit-ups
20 squats
A LITTLE YOUTHFUL INSPIRATION
