Training

The group that took on the 300 spartan challenge this weekend at my box!

Strength

Deadlift

1-1-1-1-1

275,365,455,455,455

Strict Pull Ups

3 x Max Reps

Metcon:

5 Rounds

5 Power Cleans

20 Double Unders

My time 5:25 I used 185#

Training

Opera

Strength

DeadLift 15 x 1 65% of 1 RM (30 sec rest )

Hand Stand Holds 3 x Max time ( 2 min rest )

6 Rounds

3 HSPU

5 OHS

( Go as HEAVY as you can )

7 Strict Pull ups

9 GHD Situps

After the 3rd round, take a 2 min break then do rounds 4-6

I used 135# for OHS everything was unbroken!!

Training

Pic: Calli and I with our Coaches at the CrossFit Football Cert!

Strength

Squat 5 RM

My 5RM 315#

Bench 5 RM

My 5RM 235#

5 Rounds

Hang Power Snatch @ 95#

10 Ring Dips

10 Abmat situps

250M Row

My time 13:06 RXD everything Unbroken!!!!

Training

Opera

9 Rack Jerks

10 GHD situps

6 Rack Jerks

10 GHD situps

3 Rack Jerks

(on the last jerk, rack and go into...9 Back Squat same weight)

3 Min Rest

3 Rack Jerks

10 GHD situps

6 Rack Jerks

10 GHD situps

9 Rack Jerks

(on the last jerk, rack and go into...9 Back Squat with the same weight)

Go as HEAVY as you can

I used 185# tore my shoulders up!

Training

Calli and I @ CrossFit Central in Austin for the CrossFit Football Cert!

9 Rounds

3- Body weight Bench Press

5- DeadLift 315#

7- Ghd Sit ups

200m Sprint

Rest 90 sec after the 3rd round and 90 sec after 6th round

Running Clock

My Time 32:59 Rxd Bench 215#

Training

"Adam Brown"

2 Rounds For Time!

Deadlift 295lbs x 24

Box Jumps x 24 (24")

Wall Balls x 24 (20) 10ft target

Bench 195lbs x 24

Box Jumps x 24 (24")

Wall Balls x 24 (20) 10ft target

Power Clean 145lbs x 24

Team Work

Calli and I at CrossFit Central for the first ever Affiliate gathering.

Calli and I at the SicFit Gym Grand Opening in Austin Tx.

"Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results."

Training:

12, 9, 6

Squat/Cleans @ 155lbs

Muscle Ups

Did not time this, did this for completion. It was great practice on muscle ups for me, the squat/cleans were light!

Training

Press

2-2-2-2-2

135,155,155,165,165

Overhead Squat

2-2-2-2-2

135,185,205,225,235 x 1 New PR!

3 Rounds

3x Ground To Overhead @ 155# I used 185lbs

10x KB Swings @ 2 Pood

15x Ball Slams @20# I used 25lbs

20x Push Ups (New Standard)

400M Run

Time: 20:11 Over RXD!

DEDICATION!

" In order to excel, you must be completely dedicated to your chosen sport. You must also be prepared to work hard and be willing to accept destructive criticism. Without 100% dedication, you won't be able to do this. " Wilson Mizner

Squat Clean

2-2-2-2-2

135,155,185,225,245

1-1-1-1-1

275,285,285,280 New PR!

25lbs increase from last PR attempt!

(Find New 1RM)

10 minutes of work on Pull Ups (Be Creative)

3 mile Run

Training

Snatch

2-2-2-2-2

135,155,165,175,185

1-1-1-1-1

190,195 PR!, 200,200,200 Next Week!

(Find a new 1PR)

5 mins of Ring Push Ups

50 Ring Push Ups

5 mins of Push Ups (New Standard)

65 Push Ups

Run 3 Miles