REST
There is more to life than increasing its speed. -Mohandas Gandhi
*If you need to make up Squat, Press, or Deadlift Rep Max can do so today.
5 Rounds
10 Dumbell Hang Clean to Thrusters (55 lb, 35 lb)
Run 300 M
*Two Person teams one person works while the other rests each teammate completes 5 rounds
Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start Wednesday
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!
| Results | |
| Kirk & Jerry | 19:31 (35 lb) |
| Fro & Tow Matt | 21:49 (35 lb) |
| Dan & 2D | 18:23 (35 lb) |
| Alex, Aaron, & Laura | 20:18 (20 lb, 12 lb) |
*If you need to make up Squat, Press, or Deadlift Rep Max can do so today, or Saturday.
3 Rounds
10 Deadhang Pull-ups
10 Wall Ball Burpees (20 lb, 15 lb)
When you arrive at a fork in the road, take it. -Yogi Berra
Apples, Paleo Shakes, and Utilitarianism
Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!
Big Congrats to Rob for completing his CrossFit Level 1 this weekend!
Now try to find Rob rockin the Pushup Man!
| Results | ||
| Mike | 100×10 Pr | 7:47 Rx |
| Ainsley | 35×5 Sq | 5:46 (MOD) |
| Kristin | 95×6 Sq | 8:07 (MOD) |
| Ray | 185×8 DL | 6:27 Rx |
| Stephanie | 85×6 DL | 7:43 (Green, 10 lb) |
| Betsy | Skil | 8:02 (Blue) |
| Kiehler | 200×5 | 7:20 (R/W) |
| Sherman | Skill | 6:35 (R/W) |
| Tow Matt | 185×5 DL | 8:50 (Blue) |
| Dan | 185×9 DL | 6:38 Rx |
*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.
Rep Max Deadlift (use 80% -90% of old RM)
then…
400 M Run
21-15-9
Push Press (55 lb, 35 lbs)
Box Jumps (24″, 20″)
400 M Run
Life is what we make it. Always has been, always will be. -Grandma Moses
Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!
| AM Results | ||
| Cat | 185×6 | 9:53 Rx |
| Fro | 275×8 | 9:29 Rx |
| Jables | 155×4 | 8:26 Rx |
| Kirk | 230×8 | 7:59 Rx |
| Jerry | 225×8 | 7:05 Rx |
| Patrick | 255×7 | 9:08 Rx |
| Kristin | 115×7 | MOD |
*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.
Tabata Mash-up
Squats
Chest to Bar Pull-ups
Double Unders
:20 Work and :10 Rest
Do movements in order listed until you’ve complete 8 rounds per movement
The odds of hitting your target go up dramatically when you aim at it. -Mal Pancoast
Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!
Have fun back in Hawaii Ariel! We enjoyed having you in the gym!
| AM Results | |||
| Top Round | |||
| Ainsley | 62 (MOD) | ||
| Ray | 41 Rx | ||
| Laura | 76 (J,S) | ||
| Sabrina | 58 (J,S) | ||
| Michelle F. | 70 (J,S) | ||
| Josh | 28 Rx | ||
| Stephanie | 70 (J,S) | ||
| Amber | 66 (J, S) | ||
| Tow Matt | 52 (Chin) | ||
Rep Max Press (use 80% -90% of old RM)
then…
3 Rounds
6 Hang Power Cleans (135 lb, 95 lbs)
12 Lunge Jumps (Total)
400 M Runs
Not life, but good life, is to be chiefly valued. -Socrates
Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!
Stylish to say the least!
| AM Results | |||
| Kirk | 125×5 | 9:41 (115 lb) | |
| Jables | 70×4 | 8:49 (65 lb) | |
| John | 105×4 | 8:59 (75 lb) | |
| Jerry | 125×4 | 8:19 (95 lb) | |
| Amber | 65×1 | 10:25 (35 lb, MOD) | |
| Tow Matt | 120×6 | 9:31 (95 lb, MOD) | |
| Kristin | 75×4 | 12:22 (45 lb, MOD) | |
| Laura | 75×5 | 10:15 (35 lb, MOD) | |
| Sabrina | 45×3 | 10:51 (25 lb) | |
| Kiehler | 105×4 | 8:45 (95 lb) | |
| Josh | 175×4 | 10:20 Rx |
Rep Max Back Squat (use 80% -90% of old RM)
then…
5 Rounds
1:00 Push-ups
1:00 Swings (24K, 16K)
Life is a series of collisions with the future; it is not the sum of what we have been, but what we yearn to be. -Jose Ortega y Gasset
Announcements:
– Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!
Huge thanks to Chad and Ursula for a fantastic seminar yestereday!
| AM Results | |||
| Mike | 200×8 | 162 Rx | |
| Michelle | 95×7 | 172 (KPU) | |
| Kirk | 190×9 | 132 Rx | |
| John | 145×4 | 173 (16K ROM) | |
| Jerry | 205×5 | 161 Rx | |
| Ray | 190×6 | 163 Rx | |
| Stephanie | 75×3 | 160? (12K ROM, KPU) | |
| Tow Matt | 175×3 | 170 Rx | |
| Amber | 115×7 | 182 (12K, KPU) | |
| PM Results | |||
| Tasha | 80×9 | 159 (12K, KPU) | |
| Sherman | 240×5 | 167 Rx | |
| Tristy | 175×5 | 234 (KPU) | |
| Cody | 145×7 | 167 (35 lb) | |
| G. | 115×5 | 152 (KPU) | |
| Rob | 240×7 | 203 Rx | |
| Courtney | 95×3 | 173 (12K, KPU) | |
| Stacey | 195×5 | 239 Rx | |
| Blake | 265×6 | 217 Rx | |
| Patrick | 215×5 | 183 (16K) | |
| Fro | 285×5 | 167 (35lb) | |
| Wes S. | 185×5 | 152 (35lb, KPU) | |
| Walker | 115×9 | 176 Rx | |
| Aubrey | 115×5 | 191 (12K, KPU) | |
| Jess | 145×4 | 180 (12K) | |
| KDog | 70×5 | 155 (15lb, KPU) | |
| Christine | 70×4 | 165 (15lb, KPU) | |
| Aurelia | 45×17 | 172 (12K, KPU) | |
| Josh | 280×10 | 170 Rx | |
| Sabrina | 65×12 | 176 (12lb, KPU) | |
| Laura | 135×4 | 168 (12K, KPU) | |
| Marissa | 75×12 | 175 (20lb, KPU) | |
| On Ramp | |||
| Nina | 6:54 | ||
| Shawn | 6:51 | ||
| Chaz | 7:29 | ||
| Rene | 5:02 |
REST
Common sense in an uncommon degree is what the world calls wisdom. -Samuel Taylor Coleridge
800 M Run
Pyramid to 10
Pull-ups
Push ups
Squats
800 M run
Two person teams alternate up the pyramid and back down.
Striving for perfection is the greatest stopper there is.… It’s your excuse to yourself for not doing anything. Instead, strive for excellence, doing your best. – Sir Laurence Olivier
Announcements:
– Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!
Press
75% x 5
85% x 3
90% x 1+
then…
10 Minutes AMRAP
15 Swings (24K, 16K)
2 Hill Loops
Enjoy when you can, and endure when you must. -Johann Wolfgang von Goethe
Post Workout Nutrition and Muscle Growth
Announcements:
– Olympic Weightlifting clinics w/ Chad Vaughn start March 10th, Reserve your spot now!
– Jorts jog Pub Run today, 6:30 PM @ Auditorium Shores.
The bars we will stop at are as follows (in order):
GingerMan
Cedar Door
Tap Six
Key Bar
Tinniest Bar In TX
Some where close to TBT
If you can’t start with us, give me a call or text (806-679-7519) and meet as at a bar en route!
