9.27.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
KB Mountain
5-10-15-10-5
KBS + Goblet Squat + Push-ups
Males use 53#, Females use 35#
Then:
In teams of two…
“You go, I go” format
150m Run + 6-9-12-15-18 KB Thrusters  (45/25)
Right into…
10x Burpees + 8-10-12-14-16 Alt. DB Snatch (50/30)
Right into…
12/10 Calories (any machine) + 14-18-22-26-30 Alt. Explosive Step-up Hops (24″/20″)
All for time
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×10 DB Cuban Press, light
Then:
16-12-8-4 Alt. KB OH Press, climbing
Between sets do 10x Push-up + Sandbag Drag
Then:
Work up to a challenging 7 rep Strict Press (2-3 sets)
Then, starting with that load…
2x (7-5-3) Strict Press Waves
Rest as needed between sets
Then:
6-8-12 Supine DB Triceps Extensions (start heavy and drop weight as sets progress)
Between sets do 10-12x Seated DB Zottman Curls @ 3010 tempo
Then:
Cool Down

 

 


CROSSFIT
Stations A and C are starting stations in big classes. Have two people share a barbell
Minutes 0-10:
“Heavy Grace”
30 Clean and Jerks 185/125

Minutes 10-20:
“Diane on a Diet”
21-15-9
Deadlift 185#/125#
Strict HSPUs

Minutes 20-30:
4 rounds
150m Run
10/8 RMU scaled option: 15 pull Ups

Minutes 30-40:
25-20-15-10-5
Air Squats
Burpees
Then:
Cool Down

 

 

PHOTOS

 

Be Humble. No One Likes a Cocky A**hole.

Today’s message is short and simple: Be humble. No one likes a cocky asshole.

I know because I’ve been a cocky asshole for most of my life. It only gets you so far before you destroy all your relationships, burn bridges and have nothing to show for all your hard work.

Instead, be compassionate, empathetic and know that most of us are doing the best we can in this life. Lead by example, love, and create things that make this world a better place. Humility is a virtue.