April 26, 2018

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Yesterday I dropped the podcast I did with Matt Lawson, fellow Kokoro Graduate.  You can find an article and all links to the episode here.  If you like it, could you please take a second and give it a rating and review on iTunes?  It would help greatly.

 

 

After a LONG trip to the Florida Keys. to film our show and get a few podcasts, I am back and training with my friends at the RRL.  It is so nice to be surrounded by positive people pushing each other to be better in every area of their life.

This week we have had a variety of work

Tuesday, my first day back

10 KB Swings

10 Weighted Cossack Squats 

10 KB Clean and press

10 Weighted Cossack Squats

x 4

 

Wednesday

Run 600 @ 2:39

rest 2:00

x2

rest 5:00

Run 300 @ 1:15

Rest 2:00

x 2

Rest 5:00

Run 500 @ 2:09

Rest 2:00

x2

Rest 5 min

Run 200 @ :47

Rest 2 min

x2

 

Today

Hang Clean 5-5-3-3-1-1-1

Then, descend into the depths of Hell with this repeat

15 Hang Cleans @ 135

15 Burpees

x 3

4:49 for me today which is quite a bit slower than last time

April 12, 13, 2018

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April 12

Run 400 m

20 pullups

Row 400 m

20 pullups

Ski 400 m

20 pullups

Assault Bike .3 

20 pullups

 

April 13, 2018

CrossFit WOD from 

Sunday 180408

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

Scroll for scaling options.
Post rounds completed to comments.

I got 7 rounds + 25 foot HS walk.  

We finished with some core work and stretching

 

April 11, 2018

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“It is better to be a warrior in a garden than a gardener in a War”
— unknown

I like the above quote a lot.  This is why we train all the time.  We may not need it, but we might some day.  It is better to have it and never need to use it than to need it and not have it.  Train like you are preparing for war constantly.  You will be more confident, peaceful, and relaxed at all times.

Track work today.  This one doesn't look too tough, but it took full effort

Run 200m @42 sec

Rest 2 min

x 3

Rest 5 min

Run 200m @ 36 sec

Rest 2:00

x3

Thats it.  With a stopwatch, it was pretty tough.  Short but tough 

April 10, 2018

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Pulled one from the archives today AND....actually beat my (our) previous times

Jenny

Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45 lbs 20 Back Squats, 45 lbs Run, 400 m U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

 

This was a good one for us today despite the squats from yesterday.  The light weight helped me with mobility and to clear remaining soreness and lactic acid.  

I had previously done 5 rounds + 20 OHS but today I managed 5+20+15.  Alan crushed, Rusty crushed, Kyle subbed an exercise and crushed, Brock, Will E, Miles and Wade all crushed it with an outstanding effort.  Great way to start the day!

April 9, 2018

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Happy Birthday Jimmy Levine!

Loredo

24 Air Squats

24 Pushups

24 Walking Lunge

Run 400m (200 forward/200 backwards)

x6 

Jimmy requested no weights and a helium filled vest.  The best I could do was this old balloon left over from my Dad's 80th Bday.  I tied it around his wrist.

This one was harder than it appeared.  Took me 21:39 and the rest were right behind me.  Somehow I seem to be pretty fast at running backwards downhill which gave me a slight edge over Trevor.  Who knew...

I also had to get on Jimmy about the speed at which he was doing his squats and the depth.  Jody captured this moment nicely with a GIF

April 5, 2018

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From Comptrain Masters this morning

3 “Giant Sets”:

16 Front Rack Reverse Lunges @ 35% of 1RM FS

 <https://www.youtube.com/watch?v=mZgPVWVnLY4>18 Kettlebell Swings

20 Weighted AbMat Sit-Ups

Rest 2:00 between sets.

In a “giant set”, we are looking to complete the entire set in a continuous flow, with as little rest between as possible. This is not “for time”, nor an intensity where we loose the integrity to our technique, but we are moving with a purpose. Considering all three movements as, “one giant set”. Rest 2:00 between rounds.

On the front rack reverse lunges, we are stepping back into the lunge, and then standing by coming forward. This is more forgiving on the patellar tendon (versus a step-forward to start lunge), and recruits more of the posterior chain.. what we want in this movement.

On the kettlebell swings, choose as heavy of a load as possible without losing integrity of technique, or needing to break the 18 reps. We can build over the course of the three sets.

On the weighted abmat sit-ups, same theme as the swings. Heavy as possible, but without having to break up the 20 repetitions.

 

Part B

3 “Giant Sets”:

Max Effort L-Sit on Parallettes (or on dumbbells)

20 Hip Extensions
Rest 2:00 between sets.

If we do not have access to a GHD for hip extensions, complete 20 banded good mornings. On the L-Sit, we are looking for max time held in the position. Modify by bending the knees more to find a difficulty where we can hold the position for at least 10 seconds.

Not for score, but for quality.

 

April 3, 4, 2018

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April 3, 2018

2 Man Teams

Each partner is responsible for completing 200 Pushups and 200 Situps

Other partner rides Assault Bike for Calories while his partner does pushups and situps

Only one man riding bike or doing push/sit at a time

Break it up any way you want

Winner determined by # of calories - time

Goal- finish fast and get a lot of calories on bike

 

April 4, 2018

Run 5k

if injured, row 5000 m