It’s Not Complex Pt. 4

Carey @ the 2009 Crossfit Games

OPERA

Press

1-1-1-1-1

10 minutes of Ground to Overhead @ 75#

3 minute rest

10 minutes of abs

(remember to get creative with the both the ground to overhead and the ab movements)

100 Reps in 100 Seconds: 5 Hardcore Challenges by Nate Green

(We will be doing this tomorrow!)

The Time is Almost Upon Us

In less then 5 days the Crossfit Games will be going down in L.A…..  I’ll be there, where will you be?

OPERA

Bench 5 x 5

3 second count down/ press up

15 minutes

At the top every minute

1 Power Clean

1 Hang Clean

1 Hang Clean and Press

Pick a weight that pushes you, but allows you to hold on to the bar for all 3 Reps

5 minute rest

Row 2000m

Stubborn Determination

me, Web, Carl, and Elliot

“You have to learn the rules of the game. And then you have to play better than anyone else.” Albert Einstein

Webster Smith….aka The Webmaster, aka Morpheus, aka…  you get the picture.  the man with many hats.  I have known Web for roughly a year now and I can say without a doubt I have never, and I mean NEVER met a person more determined to be successful.  I’m sure Jeremy Thiel can elaborate more since they actually work together but as an outsider who gets to see the inside on occasion, Webster’s desire for SICFit, GarageGym, CrossfiChron, and any other business venture he is apart of  to succeed is second to none.  And to top it off, Web is a pretty damn good athlete….  I won’t elaborate more, other then that once he gets out of his own way, watch out!

OPERA

Mid-Hang Snatch Pull 5 x 3

Snatch Balance 3 x 3

Snatch Deadlift 3 x 3

Press 3 x 8

3 Sets of Max Bar Muscles Ups

10 Minutes Max Double Unders

The More I See The Less I Know…

“The more I see, the less I know for sure.”
— John Lennon

Clean Deadlift 8 x 3

Back Squat 3 x 8

Press 3 x 10

3 sets 0f 30   24″ Box Jump

3 Rope Climbs 20′ with a 45# vest

5 Foods You Should Be Eating by Brian St. Pierre

Post Weight to the Comments

(make sure to take adequate breaks during this workout, tomorrow’s metcon is going to be intense)

Strength Is A Must….

“Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.”  August Wilson

Today is the first day of a 12 week program designed by Greg Everett called ‘The Technique and Development Program’.  I will be doing other workouts like I promised but my main priority is to get strong and skilled in Olympic Lifting.

Day 1:

Squat 10 x 3 (10 sets of 3)

Shoulder Press 10 x 3 (10 sets of 3)

3 Sets of Assisted HSPU (no more then a 30″ gap between your hands) using bands from the pull up bar (sub max effort)

I can do HSPU, with a normal shoulder width hand placement, but normal is not allowed in my region.  I most conform to the 30″ gap or continue to struggle.  I do not like to struggle with anything!

In between sets of HSPU, do 50 DU’s.

The Press – Bill Starr

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