Genie In A Bottle

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31 May 2016
So proud of yesterday’s effort.
We hammered some cardio and stamina and melted some serious body fat.
Today we tax coordination, agility, balance, stamina, power, strength and speed. This type of work sharpens the mind and leads to greater hip/knee stability.
As hot as it is getting you guys should start noticing your body acclimatizing.
Acclimatization plays an important role in your fitness and in your life. While it is definitely a biological process of adapting to an environment, it is also very much neurological. Sort of like when you first walk into a smoky room, and after a while you don’t notice it anymore. It is still there and strong as ever, but our AWARENESS of it systematically and quickly declines.
Prior to CFBB/CFSL many of us had become acclimatized to our surroundings. Eating shitty food was normal. Minimal physical activity was normal. 20-30 lbs of excess body fat was normal. Stomach issues, poor sleep and hydration, constant battle with seasonal “bugs,” and coughs and colds all were just normal parts of life.
The cool thing about acclimatization is that we can use it to our advantage. For most of us, CFBB/CFSL is a change in climate. While awkward and uncomfortable initially, we slowly begin to get used to it. We begin to adapt to it. We get used to a different way of approaching food. We get used to paying attention to how we move. We establish new habits. Fit becomes normal. Healthy becomes attainable. Joy is inevitable.
3 sec Pause Front Squats (Weight)
*coaches will be counting the pause OUT LOUD
Lifters will all remove the bar from the rack and get set. Wait for the command “DOWN”
All will lower into the lowest possible Front squat they are capable of without faults.
On the coaches command of “UP” you will return to full extension as aggresively and quickly as possible.
For Time
Power Cleans 135/95
Single Leg Bar Over Lateral jumps Left Leg
Single Leg Bar Over Lateral Hops Right Leg
**if you can not safely execute the single leg lateral hops over the bar, do them over the nearest seem in the mats
***Rx Plus is 185/125



30 May 2016
Here we go boys and girls.
This is a long endurance workout which means reduced intensity.
The mile run is your warmup. Stay around 60% – 70% of max output. If you are doing the full workout, especially with a vest, expect times approaching 40-60min and pace accordingly.
You guys should have a good idea of where you are from the last 4 Monday WoD’s.
You guys that are scared…..don’t be. It’s just long.
Pay attention to your temperature if you are vested. Keep some water going in and some cool water for your head and neck.
Remember this is a memorial WoD. Slow down. Think about those real heroes that have made that ultimate sacrifice. This is in their honor.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Break the work up however!



20160329_08363627 May 2016
1) Speed Pull Sumo Deadlifts: 10 x 2 @med-heavy weight, every 60s, reset on each rep.
2) Seated Box Jumps: 3 x 5. Rest 60s.
 Metcon (AMRAP – Rounds and Reps)

For Reps

100 Meter Run
10 Power Snatch (95, 65)
10 Overhead Squats (95, 65)

just must be done

*CFBB 100m = to the street and back

**1 round = 20

RxPlus is 135/95, but only if you can maintain no more than 1 break on OHS sets



Looking for sub 10:00 minutes today so choose your loads accordingly.

These are not difficult movements but you are going to find out really quickly if your hip drive is inadequate.

If you read the last blog:
or watched the Part 2 video:

this stuff definitely applies today.
One of the movements in discussed in the video, see if you can identify the “moment” in the movements today.

26 May 2016

Spend 5:00 warming up/practicing then

EMOM 10:
ODD: 30s of Pistol Practice
EVEN: 1 TGU each side, AHAP”
Megadeth (Time)
10:00 of getting your heart-rates up before hitting this.

Russian Swings 53/35
Goblet Squats 53/35
SDHP 53/35

RxPlus is 70/53

Explosions in the Sky

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Today’s emphasis is really to go back through the Jerk techniques we worked on a few weeks ago.

If it ain’t tight it ain’t right.

Do not go into loads where you are forced into pressing the weight or you are retarding your progress.

For the conditioning, I gave you breaks, so don’t add your own.

UNBROKEN is the goal.

25 May 2016

Jerk (any style) (1)
Work up to a heavy set of 1. Resting only 90s between sets.
Bent-over BB Rows (8-8-8)
60s rest between sets, use the same weight across

“Explosions in the Sky”
5 Rounds, Rest 1:00 between Rounds
15 Box Jumps (24, 20)
12 S20H (115, 75)
9 T2B