pat.burke

1/1/19

Happy New Year!
9 a.m. Team WOD Only

Workout of the Day
“Heavy is the Crown of 2019”

In teams of 3 or 4 complete in order:
500 Double Unders
500 Wallballs 20/14
400 Abmat Sit Ups
300 Russian KBS 72/53
200 Push Ups
100 Pull Ups
19 Rope Climbs OR Muscle Ups

Rules:
*2 athletes may work at a time.
*All reps must be completed before moving on to the next movement.
*Partners may rotate at any time.

12/31/18

Happy New Years Eve!
6 a.m. 9 a.m. and 11 a.m. classes only. Open gym 6 a.m. – noon and 6 – 8 p.m.

Workout of the Day

Strict Pull Ups 5×10
RX+: Weighted
RX: Unassisted and unbroken
L2: Strict Pull Ups Broken into smaller sets
L1: Lightest Band Possible

Death by Burpees
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
*Continue in this fashion until unable to complete all reps in the minute.

RX+: Jump to target 6″ above reach – MUST TOUCH WITH BOTH HANDS

Extra Credit
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

Skills that can save your life

This is a book that I highly recommend everyone reading.

I posted this message in our closed Facebook group a few weeks ago, but wanted to re-post on our blog as well.

A lot of you may not know this, but I was a bodyguard in my past life as well as a close combat/self-defense instructor in the Marines. That being said, I spent about 6 years learning about violence and what to do in the times you are presented with those situations. One of the biggest takeaways from my time in that field is that the biggest factor of you not becoming a victim is about having situational awareness and avoiding making yourself an easy target. Obviously, some situations you can’t avoid, but I think there’s a lot each of us can do to protect ourselves from becoming victims.

The picture above is the cover of the book “The Gift of Fear” by Gavin de Becker. This was required reading as a bodyguard and I think there is a ton of insight into the criminal mind and how everyday people become victims due to not having an awareness of their environment. This book will open your eyes! It is a short read and you can have it on your doorstep in a day here.

You might think that violence won’t happen to you. Would you bet your life on that?

On Sunday, February 10th from 9-4pm we are hosting the CrossFit Be Your Own Bodyguard self defense workshop with Tony Blauer. This course is dedicated to you and your family’s personal safety. This class isn’t a martial art program. Its about situational awareness, controlling fear and simple self-defense using movements we’re all familiar with.
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12/28/18

Workout of the Day

Strength: Wendler Deadlift
1×5@60%, 1×5@65%, 1×5@70% of Training Max

WOD:
RX+:Midline March
3 RFT
25 GHD Sit Ups
50 Ft. Handstand Walk
50 Ft. OH Walking Lunge 155/105

RX:
3 RFT
15 GHD Sit Ups
25 Ft. Handstand Walk
50 Ft. OH Walking Lunge 95#

L2:
3 RFT
25 Straight Leg Abmat Sit Ups
5 Wall Walks
50 Ft. Plate OH Walking Lunge 45/25

L1:
3 RFT
25 Abmat Sit Ups
50″ Bear Crawl
50′ Walking Lunge with weight held in the way athlete chooses

*Scaling is highly encouraged today. Pick challenging movements that are still within your physical capabilities. The goal is to finish with the same movement mods as you started and not scaling mid-WOD. Choose wisely and stick to it!

12/26/18

Workout of the Day

9am and 11am classes only. Open gym until noon.

Strength:
Wendler Back Squat
1×5@60%, 1×5@65%, 1×5@70% of Training Max

WOD:
For Time:
15 Burpees Over Bar
5 Hang Squat Cleans
12 Burpees Over Bar
4 Hang Squat Cleans
9 Burpees Over Bar
3 Hang Squat Cleans
6 Burpees Over Bar
2 Hang Squat Cleans
3 Burpees Over Bar
1 Hang Squat Cleans

RX+: 225#
RX: 185/135
L2: 135/95
L1: As Heavy as Possible with good Form.

*The idea behind this workout is to accumulate HEAVY and challenging hang squat cleans under fatigue. You should not be able to do these unbroken. SQUAT!!

12/24/18

Workout of the Day

6am, 9am, and 11am classes only. Open gym until noon.

Partner Fight Gone Bad
3 Rounds For Total Combined Reps
1:00 Wallballs 20/14
1:00 Rest
1:00 SDHP 75/55
1:00 Rest
1:00 Box Jumps 24/20
1:00 Rest
1:00 Push Press 75/55
1:00 Rest
1:00 Row For Calories
1:00 Rest

*During the 1:00 rest your partner is working and vice versa. Since this is an interval style workout go super hard on each movement! Your rest time will be equal to your work time.