Канал: The 42 year old CrossFitter

100 cals + 100 toes to bar - 20,10,20,15,20,20,20,25,20,30 Echo bike cal / TTB

100 cals + 100 toes to bar - 20,10,20,15,20,20,20,25,20,30 Echo bike cal / TTB

100 Cals & 100 TTB - 20,10,20,15,20,20,20,25,20,30 - Echo Bike Calories, Toes to Bar

100 Cals & 100 TTB - 20,10,20,15,20,20,20,25,20,30 - Echo Bike Calories, Toes to Bar

RPE 8 “Heavy” 1 power clean 255lbs, 5 strict hand stand push ups, 15 air squats - 10 minute amrap

RPE 8 “Heavy” 1 power clean 255lbs, 5 strict hand stand push ups, 15 air squats - 10 minute amrap

RPE 8 - Clean & Jerk 5 sets X 2 reps

RPE 8 - Clean & Jerk 5 sets X 2 reps

Clean & Jerk - 255lbs 5 sets X 2 reps (95x3, 135x3, 185x2, 215x1, 235x1)

Clean & Jerk - 255lbs 5 sets X 2 reps (95x3, 135x3, 185x2, 215x1, 235x1)

RPE 8 - “Heavy” 1 Power Clean 255lbs, 5 strict hand stand push ups, 15 air squats - 10 min amrap

RPE 8 - “Heavy” 1 Power Clean 255lbs, 5 strict hand stand push ups, 15 air squats - 10 min amrap

450 reps today -50,40,30,20,10 - wall balls 25lb 10ft, strict burpee, strict abmat sit ups #crossfit

450 reps today -50,40,30,20,10 - wall balls 25lb 10ft, strict burpee, strict abmat sit ups #crossfit

450 reps today - 50,40,30,20,10 Wall Ball 25lbs 10ft, strict burpee, strict abmat sit up

450 reps today - 50,40,30,20,10 Wall Ball 25lbs 10ft, strict burpee, strict abmat sit up

RPE 9 Sprint - 5 power cleans and push press 155lbs, 10 box jump over 24” X 6- 5:03

RPE 9 Sprint - 5 power cleans and push press 155lbs, 10 box jump over 24” X 6- 5:03

75% 5 sets X 3 reps - each rep an opportunity to improve.

75% 5 sets X 3 reps - each rep an opportunity to improve.

225lbs 5 sets of 3 reps (75%) in 15 minutes.

225lbs 5 sets of 3 reps (75%) in 15 minutes.

RPE 9 Sprint - 5 Power clean & push press 155lbs, 10 box jump overs X 6 5:03

RPE 9 Sprint - 5 Power clean & push press 155lbs, 10 box jump overs X 6 5:03

RPE 7 - 200 meter farmers carry 44lbs, cal bike, 25 Vups, 15 Ring push up - 5 rounds 26 minutes

RPE 7 - 200 meter farmers carry 44lbs, cal bike, 25 Vups, 15 Ring push up - 5 rounds 26 minutes

RPE 7 - 200 meter farmers carry 44lbs, 35 cal echo bike, 25 Vups, 15 deficit ring push ups 5rnds

RPE 7 - 200 meter farmers carry 44lbs, 35 cal echo bike, 25 Vups, 15 deficit ring push ups 5rnds

6:01 “Jackie” 1000 meter row, 50 thrusters 45lb bar, 30 (any type) pull ups - #crossfit

6:01 “Jackie” 1000 meter row, 50 thrusters 45lb bar, 30 (any type) pull ups - #crossfit

Tempo Back Squat 311 315lbsX5 Reps (305x5, 310x5, 315x5)

Tempo Back Squat 311 315lbsX5 Reps (305x5, 310x5, 315x5)

“Jackie” 1000 meter row, 50 Thrusters 45lbs, 30 pull ups 6:01

“Jackie” 1000 meter row, 50 Thrusters 45lbs, 30 pull ups 6:01

315lbsX 5 reps Tempo 311 (305x5, 310x5, 315x5)

315lbsX 5 reps Tempo 311 (305x5, 310x5, 315x5)

Alt X 20 minutes - min 1 50 DU, min 2 20 alt DB lunge 50lbs, min 3&4 400 meter run min 5 rest

Alt X 20 minutes - min 1 50 DU, min 2 20 alt DB lunge 50lbs, min 3&4 400 meter run min 5 rest

Minute 1 - 50 double unders, Minute 2 - 20 Alt DB lunges 100lbs (total) Min 3&4 400 meter run

Minute 1 - 50 double unders, Minute 2 - 20 Alt DB lunges 100lbs (total) Min 3&4 400 meter run

2,4,6,8….. Power Snatch 115lbs, Toes To Bar - 10 min amrap #crossfit

2,4,6,8….. Power Snatch 115lbs, Toes To Bar - 10 min amrap #crossfit

2,4,6,8,10,12…… Power Snatch 115lbs, Toes to Bar - 10 minute amrap

2,4,6,8,10,12…… Power Snatch 115lbs, Toes to Bar - 10 minute amrap

Snatch - 3 reps X 5 sets at 70%

Snatch - 3 reps X 5 sets at 70%

Snatch - 5X3 -A beautiful exercise with untold benefits. Chasing movement and technique. Not weight.

Snatch - 5X3 -A beautiful exercise with untold benefits. Chasing movement and technique. Not weight.

500 reps-50 of: BJ, JPU, RKBS 35lbs, OHWL 75lbs, KTE, KBPP 35lbs, GHDBE 45lbs, WB25lb, BTT, DU

500 reps-50 of: BJ, JPU, RKBS 35lbs, OHWL 75lbs, KTE, KBPP 35lbs, GHDBE 45lbs, WB25lb, BTT, DU

500 reps today part 2 - #crossfit

500 reps today part 2 - #crossfit

500 reps today part 1- 50 of each consecutive. #crossfit

500 reps today part 1- 50 of each consecutive. #crossfit

Min 1 - 15 cal echo bike, Min 2 - Max (Full) Cleans 225lbs Min 3 rest #crossfit

Min 1 - 15 cal echo bike, Min 2 - Max (Full) Cleans 225lbs Min 3 rest #crossfit

280lb Clean & Jerk (95x3, 135x3, 185x3, 205x3, 225x2, 240x2, 255x1, 270x1, 280x1

280lb Clean & Jerk (95x3, 135x3, 185x3, 205x3, 225x2, 240x2, 255x1, 270x1, 280x1

280lb Clean&Jerk (95x3, 135x3, 185x3, 205x3, 225x2, 240x2, 255x1, 270x1, 280x1)

280lb Clean&Jerk (95x3, 135x3, 185x3, 205x3, 225x2, 240x2, 255x1, 270x1, 280x1)

Min 1 - 15 Cal Echo Bike, Min 2 Max Full Cleans 225lbs

Min 1 - 15 Cal Echo Bike, Min 2 Max Full Cleans 225lbs

Tabata - up down, toes to bar, shuttles, ring rows. 20 seconds on/ 10 seconds off X 8 each movement.

Tabata - up down, toes to bar, shuttles, ring rows. 20 seconds on/ 10 seconds off X 8 each movement.

Tabata X 8 of each of - Up Downs, Straight Leg TTB, Shuttles, Ring Rows #crossfit

Tabata X 8 of each of - Up Downs, Straight Leg TTB, Shuttles, Ring Rows #crossfit

100 unbroken double unders, 50 power snatch 75lbs, 100 unbroken double unders #crossfit

100 unbroken double unders, 50 power snatch 75lbs, 100 unbroken double unders #crossfit

100 double unders, 50 hang power snatch 75lbs, 100 double unders

100 double unders, 50 hang power snatch 75lbs, 100 double unders

225lb Snatch - Motor Unit Recruitment Efficiency. Movement is performed through nervous innervation

225lb Snatch - Motor Unit Recruitment Efficiency. Movement is performed through nervous innervation

225lb Snatch (95x3, 115x3, 135x3, 155x3, 175x2, 190x2, 205x1, 215x1, 225x1)

225lb Snatch (95x3, 115x3, 135x3, 155x3, 175x2, 190x2, 205x1, 215x1, 225x1)

20 air squats, 10 alt box set up 100lbs, 20 hand release push ups, 10 absu, 20 abmat sit upX20 mins

20 air squats, 10 alt box set up 100lbs, 20 hand release push ups, 10 absu, 20 abmat sit upX20 mins

20 air squats, 10 alt box step ups 100lbs, 20 hand release push ups, 10ABSU, 20 Abmat situpsx20 mins

20 air squats, 10 alt box step ups 100lbs, 20 hand release push ups, 10ABSU, 20 Abmat situpsx20 mins

Hour 36 of fast.Didn’t have the motivation to go however that is not the deciding factor. #crossfit

Hour 36 of fast.Didn’t have the motivation to go however that is not the deciding factor. #crossfit

✅Tempo Deadlift 311 - 3 second descent, 1 second pause in bottom, 1 second ascent

✅Tempo Deadlift 311 - 3 second descent, 1 second pause in bottom, 1 second ascent

500 meter row, 25 Deadlifts 155lbs, 12 bar muscle ups X 3

500 meter row, 25 Deadlifts 155lbs, 12 bar muscle ups X 3

Tempo Deadlift 311 275x5 reps x 3 sets

Tempo Deadlift 311 275x5 reps x 3 sets

400 meter run, 15 power clean and push press 135lbs X 2 #crossfit

400 meter run, 15 power clean and push press 135lbs X 2 #crossfit

250lb Thruster Complex -1 power clean + 1 hang clean thruster + 1 pause push jerk #crossfit #barbell

250lb Thruster Complex -1 power clean + 1 hang clean thruster + 1 pause push jerk #crossfit #barbell

400 meter run 15 Power Clean & Shoulder Overhead 135lbs X 2

400 meter run 15 Power Clean & Shoulder Overhead 135lbs X 2

250lb Thruater Complex - 1 power clean + 1 hang (full) Clean Thruster + 1 pause push jerk

250lb Thruater Complex - 1 power clean + 1 hang (full) Clean Thruster + 1 pause push jerk

36 no push up renegade rows, 12 DB front squats , 15 cal bike - 15 min amrap 50lbs

36 no push up renegade rows, 12 DB front squats , 15 cal bike - 15 min amrap 50lbs

300lb tempo back squat 311 #crossfit

300lb tempo back squat 311 #crossfit

Tempo Back Squat 311 (135x5, 225x5, 275x5, 300x5)

Tempo Back Squat 311 (135x5, 225x5, 275x5, 300x5)

10 Rnds - 3 strict HSPU, 6 DL 225lbs, 4 strict pu+4 btrfly pu+4 c2b btrfly pu, 24 double unders

10 Rnds - 3 strict HSPU, 6 DL 225lbs, 4 strict pu+4 btrfly pu+4 c2b btrfly pu, 24 double unders

10 Rnds - 3 strict HSPU, 6 Deadlifts 225lb, pull up complex (4SPU+4BTFPU,+4C2BPU) 24 double unders

10 Rnds - 3 strict HSPU, 6 Deadlifts 225lb, pull up complex (4SPU+4BTFPU,+4C2BPU) 24 double unders

135, 245, 295, 335, 355, 375 - library style deadlift. #crossfit

135, 245, 295, 335, 355, 375 - library style deadlift. #crossfit

375x3 Library Style Deadlifts - 5-3-3-3-3-3 (135, 245, 295, 335, 355, 375)

375x3 Library Style Deadlifts - 5-3-3-3-3-3 (135, 245, 295, 335, 355, 375)

RPE 7 - 1500 meter row, 50 abmat sit ups, 1000, 40, 500, 30

RPE 7 - 1500 meter row, 50 abmat sit ups, 1000, 40, 500, 30

☠️ 2 min to complete: 15 hang power snatch 115lbs + Max wall balls 1 min rest X 4 underestimated.

☠️ 2 min to complete: 15 hang power snatch 115lbs + Max wall balls 1 min rest X 4 underestimated.

Brutal - 2minutes / 1 minute rest x 4 - 15 Hang Power Snatch 115lb, Max Wall Balls 20lbs

Brutal - 2minutes / 1 minute rest x 4 - 15 Hang Power Snatch 115lb, Max Wall Balls 20lbs

200lb Snatch Complex - 1 Hang Power Snatch + 2 (full) Snatch (95, 115, 135, 155, 175, 190, 200)

200lb Snatch Complex - 1 Hang Power Snatch + 2 (full) Snatch (95, 115, 135, 155, 175, 190, 200)

200lb Snatch Complex - 1 Hang Power Snatch + 2 (full) Snatch #crossfit #barbellcomplex

200lb Snatch Complex - 1 Hang Power Snatch + 2 (full) Snatch #crossfit #barbellcomplex

Min 1 - 12 Box Jumps 30”, M2 Burpees, M3 max rope climbs, M4 100 meter run. Jump, push, Climb & run.

Min 1 - 12 Box Jumps 30”, M2 Burpees, M3 max rope climbs, M4 100 meter run. Jump, push, Climb & run.

EMOMx16 - M1 12 box jumps 30”, M2 15 burpees, M3 Max Rope Climbs, M4 100 meter run

EMOMx16 - M1 12 box jumps 30”, M2 15 burpees, M3 Max Rope Climbs, M4 100 meter run

“Viola” 400 meter run, 11 Power Snatch, 17 butterfly pull ups, 11 Muscle Clean 95lb 20 min amrap

“Viola” 400 meter run, 11 Power Snatch, 17 butterfly pull ups, 11 Muscle Clean 95lb 20 min amrap

Grip broke - “Viola” Hero WoD - 400 meter run, 11 PSnatch, 17 btrfly PU, 13 PClean Amrap 20 mins

Grip broke - “Viola” Hero WoD - 400 meter run, 11 PSnatch, 17 btrfly PU, 13 PClean Amrap 20 mins

2 barbell complex alt EMOM - 1 PC + 2 HPC + 1 Pr + 1 btn Press / 1 MS + 2 HMS, + 1 btn SP + 1 SB

2 barbell complex alt EMOM - 1 PC + 2 HPC + 1 Pr + 1 btn Press / 1 MS + 2 HMS, + 1 btn SP + 1 SB

2 Barbell Complex Emom X 8 *in description (failed part of complex min 8)

2 Barbell Complex Emom X 8 *in description (failed part of complex min 8)

Banded pump finisher - 20 banded lat pull downs, 20 banded Dante rows, 25 banded hammer curls X 3

Banded pump finisher - 20 banded lat pull downs, 20 banded Dante rows, 25 banded hammer curls X 3

a good pump finisher-3 rnds-20 banded lat pull downs, 20 banded Dante rows, 25 banded hammer curls.

a good pump finisher-3 rnds-20 banded lat pull downs, 20 banded Dante rows, 25 banded hammer curls.

5 rounds - 20 cal row, 50* wall balls 25lb, 10 burpee box jump overs * WB decrease 10 reps per rnd

5 rounds - 20 cal row, 50* wall balls 25lb, 10 burpee box jump overs * WB decrease 10 reps per rnd

Total of 100 cal row, 150 wall balls 25lbs, 50 burpee box jump over (20,50,10..* wall balls -10 rnd)

Total of 100 cal row, 150 wall balls 25lbs, 50 burpee box jump over (20,50,10..* wall balls -10 rnd)

Partner RPE 7-23 minutes 80 cal bike, 60 RKBS, 40 Hand Release Push Ups, 200 mtr farmer carrry 70lb

Partner RPE 7-23 minutes 80 cal bike, 60 RKBS, 40 Hand Release Push Ups, 200 mtr farmer carrry 70lb

240lb Thruster Complex (95, 135, 185, 205, 225, 240) 1 Full Clean + 1 Thruster + 1 Push Press

240lb Thruster Complex (95, 135, 185, 205, 225, 240) 1 Full Clean + 1 Thruster + 1 Push Press

0-250lbs Touch N Go Power Clean x 2 - EMOMx6 (135,185,205,225,240,250)

0-250lbs Touch N Go Power Clean x 2 - EMOMx6 (135,185,205,225,240,250)

1000 Meter Row, 20 Burpees, 10 Power clean (off pad) 185lbs

1000 Meter Row, 20 Burpees, 10 Power clean (off pad) 185lbs

240lb Thruster Barbell Complex

240lb Thruster Barbell Complex

0-250 in 6 minutes - EMOMX6 - 2 touch n go power cleans

0-250 in 6 minutes - EMOMX6 - 2 touch n go power cleans

Round 4 of 4 - 4 mins to complete- 500 mtr row, 15 OHS, 12 strict HSPU - then 2 min rest

Round 4 of 4 - 4 mins to complete- 500 mtr row, 15 OHS, 12 strict HSPU - then 2 min rest

In 4 minutws complete: 500 meter row, 15 overhead squats, 12 strict HSPU then 2 min rest X 4

In 4 minutws complete: 500 meter row, 15 overhead squats, 12 strict HSPU then 2 min rest X 4

21,15,9,15,21 Deadlifts 225lbs, kippingc2b PU.Talked myself out of 3 excuses today.Got it done.

21,15,9,15,21 Deadlifts 225lbs, kippingc2b PU.Talked myself out of 3 excuses today.Got it done.

4️⃣2️⃣✅Zero supplements.Food is fuel and medicine.Movement is medicine. BSCF classes. No extras.

4️⃣2️⃣✅Zero supplements.Food is fuel and medicine.Movement is medicine. BSCF classes. No extras.

-1 power clean + 1 front squat + 1 hang squat clean 95lbs-255lbs in 6 minutes 95,135,185,215,235,255

-1 power clean + 1 front squat + 1 hang squat clean 95lbs-255lbs in 6 minutes 95,135,185,215,235,255

100 wall balls, 80 box jump overs, 60 TTB, 40 power cleans, 20 front squats. Chipper.

100 wall balls, 80 box jump overs, 60 TTB, 40 power cleans, 20 front squats. Chipper.

95lbs - 255lbs in 6 minutes - 1 Power Clean + 1 Front Squat, + 1 Hang Squat Clean EMOMx6

95lbs - 255lbs in 6 minutes - 1 Power Clean + 1 Front Squat, + 1 Hang Squat Clean EMOMx6

10 min max Echo Bike Cal * Every 2 minutes 5 Push Jerk 185lbs starting at 0:00

10 min max Echo Bike Cal * Every 2 minutes 5 Push Jerk 185lbs starting at 0:00

Last set - 10 min max cals - Every 2 minutes 5 push Jerk 185lbs

Last set - 10 min max cals - Every 2 minutes 5 push Jerk 185lbs

Push Jerk 95x5, 135x3, 185x3, 215x3, 235x3, 255x3, 270x2 RPE 8 Sub Heavy

Push Jerk 95x5, 135x3, 185x3, 215x3, 235x3, 255x3, 270x2 RPE 8 Sub Heavy

Push Jerk RPE Sub Heavy 5-3-3-3-3-3-2 (95, 135, 185, 215, 235, 255, 270)

Push Jerk RPE Sub Heavy 5-3-3-3-3-3-2 (95, 135, 185, 215, 235, 255, 270)

RPE 7ish Sumo Deadlift (5-5-5-5-5)

RPE 7ish Sumo Deadlift (5-5-5-5-5)

5,4,3,2,1 (315, 325, 335, 345, 355) then 800 meter run, 40 back squats 155lbs , 800 meter run

5,4,3,2,1 (315, 325, 335, 345, 355) then 800 meter run, 40 back squats 155lbs , 800 meter run

Run 800 meters, 40 unbroken back squats 155lbs, 800 meter run. Another beautiful day.

Run 800 meters, 40 unbroken back squats 155lbs, 800 meter run. Another beautiful day.

5-4-3-2-1 (315,325,335,345,355) Never let the things you want make you forget the things you have.

5-4-3-2-1 (315,325,335,345,355) Never let the things you want make you forget the things you have.

50 unbroken dubs, 10 strict handstand push ups, 3 Power Snatch 115lbs (add 2 PS per Rnd) 16min amrap

50 unbroken dubs, 10 strict handstand push ups, 3 Power Snatch 115lbs (add 2 PS per Rnd) 16min amrap

16 minutes of joy. 50 unbroken double unders, 10 strict handstand push ups, 3 PSnatch *add2 reps rnd

16 minutes of joy. 50 unbroken double unders, 10 strict handstand push ups, 3 PSnatch *add2 reps rnd

95lbs - 195lbs in 6 minutes - EMOMx6 1 power snatch + 2 hang power snatch

95lbs - 195lbs in 6 minutes - EMOMx6 1 power snatch + 2 hang power snatch

95lbs - 195lbs in 6 minutes - EMOMX6 - 1 power snatch + 2 hang power snatch

95lbs - 195lbs in 6 minutes - EMOMX6 - 1 power snatch + 2 hang power snatch

RPE 5 - EMOMx25 alternating - Row, Up Down, AbMat Sit-up, F rack hold (53lbs), Plank-then pump sesh.

RPE 5 - EMOMx25 alternating - Row, Up Down, AbMat Sit-up, F rack hold (53lbs), Plank-then pump sesh.

RPE 5 - days of little or no intensity adds value.

RPE 5 - days of little or no intensity adds value.

Post WoD pump after RPE 5 workout. Days of little or no intensity have value. Utilize them.

Post WoD pump after RPE 5 workout. Days of little or no intensity have value. Utilize them.

Post WoD Cool down for recovery. It’s all beneficial and should be done with purposeful intent.

Post WoD Cool down for recovery. It’s all beneficial and should be done with purposeful intent.

The end - 8 min amrap of sumo deadlifts & wall balls.

The end - 8 min amrap of sumo deadlifts & wall balls.

Sumo deadlift - (135x5, 225x5, 295x5, 345x5, 365x5) RPE 7-8

Sumo deadlift - (135x5, 225x5, 295x5, 345x5, 365x5) RPE 7-8

Cool down finisher - 6 Jefferson curls, 8/8 sciatic floss, 10 cat cows, 5/5 Scorpian

Cool down finisher - 6 Jefferson curls, 8/8 sciatic floss, 10 cat cows, 5/5 Scorpian

8 Sumo Deadlifts 185lbs, 16 wall balls 8 min amrap then finisher cool down

8 Sumo Deadlifts 185lbs, 16 wall balls 8 min amrap then finisher cool down

80,70,60,40,30,20 - listo.

80,70,60,40,30,20 - listo.

80 cal bike, 70 box jumps 24” , 60 butterfly kipping pull up, 40 cal, 30 BJ 30”, 20 BKC2B pull ups

80 cal bike, 70 box jumps 24” , 60 butterfly kipping pull up, 40 cal, 30 BJ 30”, 20 BKC2B pull ups

225lbs+ …. 40 Power Clean & Push Jerks (every 30 seconds x 40) 225x10, 235x20, 245x10, 255x3, 265x2

225lbs+ …. 40 Power Clean & Push Jerks (every 30 seconds x 40) 225x10, 235x20, 245x10, 255x3, 265x2

245lbs+ every 30 secondsX40 - 1 Power Clean & P Jerk - 225x10, 235x20, 245x5, 255x3, 265x2

245lbs+ every 30 secondsX40 - 1 Power Clean & P Jerk - 225x10, 235x20, 245x5, 255x3, 265x2

Every 30 seconds x 40 Power Clean & Push Jerk. 225x10, 235x20, 245x10, 255x3, 265x2

Every 30 seconds x 40 Power Clean & Push Jerk. 225x10, 235x20, 245x10, 255x3, 265x2

EMOMx10 Power Clean & Push Jerk (135,185,215,235,245) adding weight every 2 minutes

EMOMx10 Power Clean & Push Jerk (135,185,215,235,245) adding weight every 2 minutes

Had 35 minutes to get something in. 20 minutes 20 on 40 off + 10 mins lower intensity.Got it done.

Had 35 minutes to get something in. 20 minutes 20 on 40 off + 10 mins lower intensity.Got it done.

Lots of these and abmat sit ups. doesn’t need to be sexy or complicated to be effective.

Lots of these and abmat sit ups. doesn’t need to be sexy or complicated to be effective.

No Power, No Fans, No AC. 100% humidity. Time was no longer a concern. Got it done. Walking the line

No Power, No Fans, No AC. 100% humidity. Time was no longer a concern. Got it done. Walking the line

5 Up down pull ups, 5 ab mat sit ups, 10,10,15,15,20,20,25,25,30,30,25

5 Up down pull ups, 5 ab mat sit ups, 10,10,15,15,20,20,25,25,30,30,25

100% humidity 88 deg made this a special treat. 4 Rnds-21 Deadlift 225lbs,15 box jumps,9 strict HSPU

100% humidity 88 deg made this a special treat. 4 Rnds-21 Deadlift 225lbs,15 box jumps,9 strict HSPU

Alternating Every 90 seconds - Deadlift, Strict Press for X 10

Alternating Every 90 seconds - Deadlift, Strict Press for X 10

100 unbroken D/U, 20 TTB, 50 UBDU, 10 TTB 2 min rest X 3

100 unbroken D/U, 20 TTB, 50 UBDU, 10 TTB 2 min rest X 3

Round 11/12 of 15 - tropical humidity and tropical heat bring another layer of challenges to love.

Round 11/12 of 15 - tropical humidity and tropical heat bring another layer of challenges to love.

Tempo Pause Back Squat - gravity had other ideas .. no loss in back position…..just stuck for a sec

Tempo Pause Back Squat - gravity had other ideas .. no loss in back position…..just stuck for a sec

3 Thrusters, 6 Lateral Burpees over bar, 1 Strict Ring Muscle up X 15 - tropical humidity

3 Thrusters, 6 Lateral Burpees over bar, 1 Strict Ring Muscle up X 15 - tropical humidity

33. Mins A special level of discomfort arrives when you are alone with only your inner talk.

33. Mins A special level of discomfort arrives when you are alone with only your inner talk.

Part of my CF Games Season in 60 secs - Age Group 40-44☑️267th Open ☑️122nd QF ☑️150th Semifinals

Part of my CF Games Season in 60 secs - Age Group 40-44☑️267th Open ☑️122nd QF ☑️150th Semifinals

33 minutes - 40 cal, 40 RKBS 60lbs, 80 D/U- 20 mins amrap 3 min rest 1 min on/1 min off max cal

33 minutes - 40 cal, 40 RKBS 60lbs, 80 D/U- 20 mins amrap 3 min rest 1 min on/1 min off max cal

My CrossFit Games Season in 90 seconds 40-44☑️267th Open ☑️122nd Quarterfinals ☑️150th Semifinals

My CrossFit Games Season in 90 seconds 40-44☑️267th Open ☑️122nd Quarterfinals ☑️150th Semifinals

Final Round. Me vs Me of yesterday. Always.

Final Round. Me vs Me of yesterday. Always.

230lbs Thruster x 3 reps #thruster #crossfit

230lbs Thruster x 3 reps #thruster #crossfit

Sprintish - 300 meter row, 21 Thrusters 95lbs, 15 Up down over bar, 300, 15, 15, 300, 9, 15

Sprintish - 300 meter row, 21 Thrusters 95lbs, 15 Up down over bar, 300, 15, 15, 300, 9, 15

230lbs 3 rep Thruster (95,135,185,215,230)

230lbs 3 rep Thruster (95,135,185,215,230)

6 pack workout - 3 min / 1 min rest X6 10 deadlift 225lbs, 15 box jump 30”, time remaining max TTB

6 pack workout - 3 min / 1 min rest X6 10 deadlift 225lbs, 15 box jump 30”, time remaining max TTB

Grateful for everyday. 23 minutes of Deadlifts, box jumps and a whole lot or toes to bar.

Grateful for everyday. 23 minutes of Deadlifts, box jumps and a whole lot or toes to bar.

Training is a gift to yourself.

Training is a gift to yourself.

245lb Push Jerk X 5 (135x5,185x5,215x5,235x5,245x5)

245lb Push Jerk X 5 (135x5,185x5,215x5,235x5,245x5)

2,2,3,4,4,3,6,6,3,…to 18,18,3,5 - KB Push Press 44lbs, DB goblet Alt Lunge 60lbs, Strict C2B Pull Up

2,2,3,4,4,3,6,6,3,…to 18,18,3,5 - KB Push Press 44lbs, DB goblet Alt Lunge 60lbs, Strict C2B Pull Up

245lb Push Jerk X 5 (135x5, 185x5, 215x5, 235x5, 245x5)

245lb Push Jerk X 5 (135x5, 185x5, 215x5, 235x5, 245x5)

7 Rnds- 50 double unders, 5 Hang Power Clean 155lbs

7 Rnds- 50 double unders, 5 Hang Power Clean 155lbs

255lbs - EMOMx13 - 135lbs Start add 10lbs a Minute ending at 255lbs

255lbs - EMOMx13 - 135lbs Start add 10lbs a Minute ending at 255lbs

7 Rnds- 50 double unders, 5 Hang Power Clean 155lbs

7 Rnds- 50 double unders, 5 Hang Power Clean 155lbs

255lb Power Clean + Hang Power Clean - EMOM x13 1+1 start at 135 add 10lb a minute Xm

255lb Power Clean + Hang Power Clean - EMOM x13 1+1 start at 135 add 10lb a minute Xm

30 cal bike, 20 abmat sit ups, 10 up downs, 20 cal bike, 20 weighted alt Vups, 100 mtrs farmers 70lb

30 cal bike, 20 abmat sit ups, 10 up downs, 20 cal bike, 20 weighted alt Vups, 100 mtrs farmers 70lb

Movement is Medicine. Pliability, mobility, flexibility. Hips, knees, ankles, back.

Movement is Medicine. Pliability, mobility, flexibility. Hips, knees, ankles, back.

Movement is Medicine. Daily Pliability - Hips, Knees, Ankles, Back

Movement is Medicine. Daily Pliability - Hips, Knees, Ankles, Back

25 minutes of RPE 6 - medicinal daily dose. 30 cal, 20 AMSU, 10 UD, 20 Cal, 20 dbvup, 100mtr 70lb

25 minutes of RPE 6 - medicinal daily dose. 30 cal, 20 AMSU, 10 UD, 20 Cal, 20 dbvup, 100mtr 70lb

“Murph”1 mile run then 10 rnds 10 (bf)c2b pull up, 20 deficit push up, 30 air squats then 1 mile run

“Murph”1 mile run then 10 rnds 10 (bf)c2b pull up, 20 deficit push up, 30 air squats then 1 mile run

RPE 7 - 10 Rnds - 100 meter Farmers Carry 70lbs, 8 high catch box jump overs, 6 strict burpees

RPE 7 - 10 Rnds - 100 meter Farmers Carry 70lbs, 8 high catch box jump overs, 6 strict burpees

Who we are will be determined by our daily decisions. 4️⃣2️⃣✅ Zero Supplements.

Who we are will be determined by our daily decisions. 4️⃣2️⃣✅ Zero Supplements.

295lbsX10 - ending todays squat session. 10 sets tempo+pause 3/3/1 up to 345 then 315 X 8 B.Squats

295lbsX10 - ending todays squat session. 10 sets tempo+pause 3/3/1 up to 345 then 315 X 8 B.Squats

315lbs X 8 reps - lost position rep 9. Never fight through bad positions. (after 10 tempo + pause)

315lbs X 8 reps - lost position rep 9. Never fight through bad positions. (after 10 tempo + pause)

345lbs Tempo (3 secs) + Pause Back Squat (3 secs) - 10 sets in total start 185lbs adding 20lbs a set

345lbs Tempo (3 secs) + Pause Back Squat (3 secs) - 10 sets in total start 185lbs adding 20lbs a set

315X8, 295x10 (after pause squat session)

315X8, 295x10 (after pause squat session)

345lbs Tempo 331 Pause Back Squat (135,185,205,225,245,265,285,305,315,325,345) then 315x8, 295x10

345lbs Tempo 331 Pause Back Squat (135,185,205,225,245,265,285,305,315,325,345) then 315x8, 295x10

15 Rounds. 2 Hang (Squat) Clean, 5 SL Toes to Bar

15 Rounds. 2 Hang (Squat) Clean, 5 SL Toes to Bar

Show up, give effort with quality movement. Daily. 15 Rounds. 2 Hang Squat Clean 205lbs, 5 SL TTB

Show up, give effort with quality movement. Daily. 15 Rounds. 2 Hang Squat Clean 205lbs, 5 SL TTB

Quick & Effective EMOMX12 4minutes 185x3/ 4 Minutes 225x2/4 Minutes 255x1- Move good. Feel good.

Quick & Effective EMOMX12 4minutes 185x3/ 4 Minutes 225x2/4 Minutes 255x1- Move good. Feel good.

EMOMX12-Hang (Squat) Clean Minutes 1-4 185lbX3, Min 5-8 225lbX2, Min 9-12 255lbX1

EMOMX12-Hang (Squat) Clean Minutes 1-4 185lbX3, Min 5-8 225lbX2, Min 9-12 255lbX1

P2- 25 min-Partner workout with Coach Kai - 160 DU, 120 Cal Row, 80 Push Press, 60 Back Rack lunges

P2- 25 min-Partner workout with Coach Kai - 160 DU, 120 Cal Row, 80 Push Press, 60 Back Rack lunges

23 de mayo de 2024

23 de mayo de 2024

Partner Workout with the beast. 160 D/U, 120 cal row, 80 push press, 60 back rack lunges - 25 mins

Partner Workout with the beast. 160 D/U, 120 cal row, 80 push press, 60 back rack lunges - 25 mins

First Round🦸🏻‍♂️ VS Final Round 🧌A true mix of utilizing different nrg pathways = crushed 🤗

First Round🦸🏻‍♂️ VS Final Round 🧌A true mix of utilizing different nrg pathways = crushed 🤗

Peso ☠️.Listo.

Peso ☠️.Listo.

12 Up Downs, 4 Deadlift 315lbs 8 minutes AsManyRoundsAsPossible

12 Up Downs, 4 Deadlift 315lbs 8 minutes AsManyRoundsAsPossible

5-3-1-1-1 Deadlift (135x10, 225x5, 275x5, 315x3, 365x1, 395x1, 405x1)

5-3-1-1-1 Deadlift (135x10, 225x5, 275x5, 315x3, 365x1, 395x1, 405x1)

40,20/30,15/20,10/10,5 - Hand Release Shoulder Tap PU, Strict Chest to Bar Pull Up * 25 Cal each set

40,20/30,15/20,10/10,5 - Hand Release Shoulder Tap PU, Strict Chest to Bar Pull Up * 25 Cal each set

100 hand release shoulder tap push ups, 50 strict chest to bar pull up, 100 calorie echo bike

100 hand release shoulder tap push ups, 50 strict chest to bar pull up, 100 calorie echo bike

500 meter row, 75 unbroken double unders, 30 unbroken wall balls X 5

500 meter row, 75 unbroken double unders, 30 unbroken wall balls X 5

Round 5 of 5 - 500 meter row, 75 unbroken double unders, 30 unbroken wall balls

Round 5 of 5 - 500 meter row, 75 unbroken double unders, 30 unbroken wall balls

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 - Straight Leg TTB, Dbl Kettlebell Push Press 44lbs

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 - Straight Leg TTB, Dbl Kettlebell Push Press 44lbs

325lbs - Pause Back Squat + Back Squat + Pause Back Squat + Back Squat

325lbs - Pause Back Squat + Back Squat + Pause Back Squat + Back Squat

250lbs - 1 Push Press + 2 Push Jerk

250lbs - 1 Push Press + 2 Push Jerk

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 - Straight Leg TTB, Kettlebell Push Press 44lbs

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 - Straight Leg TTB, Kettlebell Push Press 44lbs

325lbs - Pause Back Squat (3 seconds) + Back Squat + Pause Back Squat (135,225,275,315,320,325)

325lbs - Pause Back Squat (3 seconds) + Back Squat + Pause Back Squat (135,225,275,315,320,325)

250lb 1 Push Press + 2 Push Jerk (135,185,215,235,250)

250lb 1 Push Press + 2 Push Jerk (135,185,215,235,250)

Listo.

Listo.

EMOM X 6 for breakfast 6:30am. 1 power clean + 2 hang power clean 225lbs

EMOM X 6 for breakfast 6:30am. 1 power clean + 2 hang power clean 225lbs

Every 2.5 Minutes X 5 - 3 muscle clean 135lb, 6 push ups, 9 air squats X 5 then 90 second rest

Every 2.5 Minutes X 5 - 3 muscle clean 135lb, 6 push ups, 9 air squats X 5 then 90 second rest

40/800 meter run/40

40/800 meter run/40

40 butterfly pull ups, 800 meter run, 40 butterfly Chest to Bar Pull ups

40 butterfly pull ups, 800 meter run, 40 butterfly Chest to Bar Pull ups

I chose discomfort. Alt EMOM x 24 M1 - 30 Box jump M2 - 28 Plate G2O 45lbs, M3 - 17 Echo bike cal

I chose discomfort. Alt EMOM x 24 M1 - 30 Box jump M2 - 28 Plate G2O 45lbs, M3 - 17 Echo bike cal

Alt EMOM x 23 - Min 1 - 30 box jumps, Min 2 - 28 Plate G2O 45lbs, Min 3 - 17 Echo bike Cal. Go!

Alt EMOM x 23 - Min 1 - 30 box jumps, Min 2 - 28 Plate G2O 45lbs, Min 3 - 17 Echo bike Cal. Go!

Give yourself the opportunity to be uncomfortable. Round 5 of 5.

Give yourself the opportunity to be uncomfortable. Round 5 of 5.

4 Back Squats + 1 pause back Squat / 5 Back Squats … weak legs = weak mind. Time to build back.

4 Back Squats + 1 pause back Squat / 5 Back Squats … weak legs = weak mind. Time to build back.

15 Thrusters, 10 Lateral burpees over bar X 5

15 Thrusters, 10 Lateral burpees over bar X 5

4 + 1 pause Back Squats (135,225,275,315) 1x5 (335) — First set of back squats in months :)

4 + 1 pause Back Squats (135,225,275,315) 1x5 (335) — First set of back squats in months :)

Semi Finals Event 3 3-6-9-12 Front squats, Ring Muscle ups Muscle-ups 185 lb (83 kg)

Semi Finals Event 3 3-6-9-12 Front squats, Ring Muscle ups Muscle-ups 185 lb (83 kg)

Semi Finals Event 3 3-6-9-12 Front squats, Ring Muscle ups Muscle-ups 185 lb (83 kg) part 1

Semi Finals Event 3 3-6-9-12 Front squats, Ring Muscle ups Muscle-ups 185 lb (83 kg) part 1

Semi Finals Event 3 - CrossFit Games Age Group 40-44

Semi Finals Event 3 - CrossFit Games Age Group 40-44

CrossFit Games Semi Finals Age Group 40-44 Event 4

CrossFit Games Semi Finals Age Group 40-44 Event 4

Power clean + Thruster Complex

Power clean + Thruster Complex

Semi Finals Event 4 - CrossFit Games Age Group 40-44

Semi Finals Event 4 - CrossFit Games Age Group 40-44

1 power clean + 2 thruster (95, 115, 135, 155, 175, 195, 215) 1 power clean + 1 thruster (235)

1 power clean + 2 thruster (95, 115, 135, 155, 175, 195, 215) 1 power clean + 1 thruster (235)

Yea, obviously that’s how fast I was going. CrossFit Games - Semi Finals Event 2 Age Group 40-44

Yea, obviously that’s how fast I was going. CrossFit Games - Semi Finals Event 2 Age Group 40-44

Semi Finals Event 2 - 2024 CrossFit Games Age Group 40-44

Semi Finals Event 2 - 2024 CrossFit Games Age Group 40-44

CrossFit Games Semi Finals Age Group 40-44 event 1 (part 2)

CrossFit Games Semi Finals Age Group 40-44 event 1 (part 2)

CrossFit Games Semi Finals Age Group 40-44 event 1 (part 1)

CrossFit Games Semi Finals Age Group 40-44 event 1 (part 1)

Semi Finals Event 1 - 2024 CrossFit Games Age Group 40-44

Semi Finals Event 1 - 2024 CrossFit Games Age Group 40-44

5 Rnds - 15 cal echo bike, 10 Overhead Squats 135lbs 🦿🦿🔥🔥

5 Rnds - 15 cal echo bike, 10 Overhead Squats 135lbs 🦿🦿🔥🔥

255lb Overhead Squat X 3 (95,135,185,225,255)

255lb Overhead Squat X 3 (95,135,185,225,255)

15 Cal Echo Bike, 10 Overhead Squats 135lbs

15 Cal Echo Bike, 10 Overhead Squats 135lbs

255lbsX3 Overhead Squat. Excuses are everywhere. Opportunities are not. Kill your excuses.

255lbsX3 Overhead Squat. Excuses are everywhere. Opportunities are not. Kill your excuses.

The End - 800 Mtr run, 50 BJO 24”, 25 HPC 155lbs, 400 Mtr run, 30 BJO 30”, 15 HSC 185lb

The End - 800 Mtr run, 50 BJO 24”, 25 HPC 155lbs, 400 Mtr run, 30 BJO 30”, 15 HSC 185lb

The Start - 800 Mtr run, 50 BJO 24”, 25 HPC 155lbs, 400 Mtr run, 30 BJO 30”, 15 HSC 185lb

The Start - 800 Mtr run, 50 BJO 24”, 25 HPC 155lbs, 400 Mtr run, 30 BJO 30”, 15 HSC 185lb

255lbs - 1 Hang Power Clean + 2 Front Squats, + 1 Hang Squat Clean into Split Jerk (215,240,255)

255lbs - 1 Hang Power Clean + 2 Front Squats, + 1 Hang Squat Clean into Split Jerk (215,240,255)

800 meter run, 50 box jump over 24”, 25 Hang PC 155lb, 400 mtr run, 30 BJO 30”, 15 H squat Cl 185lb

800 meter run, 50 box jump over 24”, 25 Hang PC 155lb, 400 mtr run, 30 BJO 30”, 15 H squat Cl 185lb